Riboflavin

Description

Riboflavin, also known as Vitamin B2, is a water-soluble vitamin that plays a central role in energy metabolism. It is a precursor to the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are involved in numerous metabolic reactions, including those that convert carbohydrates, proteins, and fats into usable energy for the body. Beyond energy production, Riboflavin is critical for cellular growth and function. It contributes to the maintenance of healthy skin, vision, and mucous membranes. It also aids in the metabolism and activation of other B vitamins, particularly Niacin (Vitamin B3) and Vitamin B6, as well as Folate and Iron. As an antioxidant, Riboflavin helps protect cells from oxidative stress. It is involved in the synthesis of red blood cells and supports the proper functioning of the nervous system. Due to its water-soluble nature, Riboflavin is not stored in large amounts in the body, necessitating regular dietary intake.

Sources

Milk and dairy productsEggsLean meats (beef, pork)PoultryFishFortified cerealsMushroomsAlmondsSpinach and other leafy greensBroccoliLegumes

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Timing & Intake

AnytimeWith foodTake with Food

Riboflavin absorption is enhanced when taken with food.

Daily Intake

RDA (Men)1 mg

RDA (Women)1 mg

RDI1 mg

Optimal Dosage

Minimum10 mg

Maximum25 mg

Safety & Toxicity

Toxicity Effectno known toxicity

Goals

Energy

Impact

Highest effect

Typical dose:1.3–100 mg

As a precursor to FAD and FMN, Riboflavin (B2) is an essential cofactor in the electron transport chain, the body's primary engine for ATP generation. A deficiency can directly impair energy metabolism and lead to fatigue.

Typical dose:1.3–50 mg

Riboflavin is a non-negotiable component of the electron transport chain, the final stage of cellular energy (ATP) production. It is fundamentally required for deriving energy from all macronutrients, making it a foundational element for a healthy metabolic rate.

The original priority of 0 did not reflect its importance. Riboflavin is required for the enzyme glutathione reductase, which keeps the body's primary antioxidant defense system functional. This is a highly effective and necessary support function for detoxification.

Typical dose:1.3–25 mg

While deficiency can cause serious eye problems, supplementation is most beneficial for addressing or preventing a deficiency. For the general population, its role is supportive of the eye's antioxidant systems, like glutathione recycling, rather than being a high-impact, direct treatment for common age-related conditions. Its priority should reflect this supportive role.

Typical dose:1.3–10 mg

Riboflavin (Vitamin B2) is crucial for cellular function and repair. While adequate levels are essential for skin health, supplementation is primarily beneficial for preventing or correcting a deficiency, which can manifest as skin disorders like dermatitis. For those with adequate dietary intake, its additional benefit is supportive rather than primary.

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Interactions

Positive Interactions

Vitamin B6

Riboflavin is required for the conversion of Vitamin B6 into its active coenzyme form (pyridoxal 5'-phosphate).

Niacin

Riboflavin is essential for the conversion of the amino acid tryptophan into Niacin.

Folate

Riboflavin plays a role in the metabolism of Folate.

Iron

Riboflavin is involved in iron metabolism and red blood cell formation.

Thiamin

As part of the B-complex, Riboflavin works synergistically with Thiamin in energy metabolism.

Vitamin B12

As part of the B-complex, Riboflavin works synergistically with Vitamin B12 in various metabolic processes.

Biotin

As part of the B-complex, Riboflavin works synergistically with Biotin in various metabolic processes.

Vitamin B5

As part of the B-complex, Riboflavin works synergistically with Vitamin B5 in various metabolic processes.

Negative Interactions

Vitamin K

High doses of Riboflavin may interfere with the body's utilization of Vitamin K.

Product stats

Price per product

Average$27.15

Median$23.89

Price per serving

Average$0.59

Median$0.50

Price per 10 mg

Average$0.17

Median$0.13

Price distribution

Price per serving distribution

Price per 10 mg

Reference amount: 10 mg

Forms

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Ingredient forms

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Include multis (299)

Vitamin B2 (439) 85

Vitamin B2, commonly known as Riboflavin, is an essential water-soluble vitamin that acts as a precursor to the coenzymes Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD). These coenzymes are crucial for cellular growth, energy production, and the metabolism of fats, carbohydrates, and proteins. It plays a significant role in maintaining healthy vision, skin, and nerve function, and aids in the body's antioxidant defenses.

Pros

Widely available and affordable
Well-researched and recognized for its essential functions
Generally well-tolerated

Cons

Requires conversion to its active coenzyme forms (FMN and FAD) in the body
Absorption can be limited at very high doses
Sensitive to light exposure

Per product

Avg$26.05

Med$21.78

Per serving

Avg$0.54

Med$0.41

Per 10 mg

Avg$0.81

Med$0.34

Price distribution

Riboflavin (152) 85

Riboflavin is the chemical name for Vitamin B2, an essential water-soluble vitamin that plays a central role in energy metabolism by serving as a precursor for the coenzymes FMN and FAD. These coenzymes are integral to the function of various flavoproteins, which are involved in critical enzymatic reactions throughout the body, including those for nutrient metabolism, antioxidant defense, and the conversion of other B vitamins into their active forms.

Pros

Essential for fundamental bodily functions
Good general bioavailability
Cost-effective

Cons

Requires metabolic conversion to active forms
Sensitive to light, which can degrade it in food or solutions

Per product

Avg$30.64

Med$27.33

Per serving

Avg$0.71

Med$0.49

Per 10 mg

Avg$1.02

Med$0.32

Price distribution

Riboflavin 5-Phosphate (136) 92

Riboflavin 5-Phosphate, also known as Flavin Mononucleotide (FMN), is the physiologically active coenzyme form of Vitamin B2. Unlike standard riboflavin, which requires conversion by the body into R-5-P and FAD, this form is already activated, allowing for direct utilization in various enzymatic reactions. This makes it particularly beneficial for individuals with genetic variations that might impair riboflavin activation or those seeking a more readily absorbed and utilized form.

Pros

Higher bioavailability
Does not require metabolic conversion
Potentially more effective for individuals with absorption or conversion issues
Directly supports enzyme function

Cons

Typically more expensive than standard riboflavin
Less common in general supplements

Per product

Avg$36.74

Med$31.26

Per serving

Avg$0.89

Med$0.60

Per 10 mg

Avg$0.94

Med$0.24

Price distribution

riboflavin 5'-phosphate sodium (36) 92

Riboflavin-5-Phosphate Sodium is an active and readily absorbable form of Vitamin B2, chemically identical to Riboflavin 5-Phosphate Sodium. It delivers the coenzyme Flavin Mononucleotide (FMN) directly, bypassing the need for the body to convert inactive riboflavin into its active state. This form is characterized by its excellent water solubility and stability, making it an efficient choice for supplements aiming for maximum bioavailability and immediate physiological impact in energy metabolism and cellular function.

Pros

Active coenzyme form, no conversion needed
High bioavailability and rapid utilization
Excellent stability and water solubility

Cons

Typically more expensive than basic riboflavin
Potential for a slight bitter taste in some formulations

Per product

Avg$43.77

Med$42.85

Per serving

Avg$1.22

Med$0.94

Per 1 mg

Avg$0.40

Med$0.29

Price distribution

Riboflavin 5'-Phosphate Sodium (36) 92

Pros

Active coenzyme form, no conversion needed
High bioavailability and rapid utilization
Excellent stability and water solubility

Cons

Typically more expensive than basic riboflavin
Potential for a slight bitter taste in some formulations

Per product

Avg$43.77

Med$42.85

Per serving

Avg$1.22

Med$0.94

Per 1 mg

Avg$0.40

Med$0.29

Price distribution

organic Brown Rice (22) 70

Organic brown rice is a whole grain that serves as a natural dietary source of riboflavin (Vitamin B2), contributing to daily nutritional intake. While the concentration of riboflavin in brown rice is lower than in fortified foods or supplements, it offers the vitamin in its natural food matrix, alongside fiber, other B vitamins, and minerals. The riboflavin present in brown rice must be released during digestion and then converted by the body into its active coenzyme forms.

Pros

Natural food source
Provides other beneficial nutrients and fiber
Generally well-tolerated
Supports a whole-foods diet

Cons

Riboflavin concentration is relatively low
Intake requires consuming larger quantities
Bioavailability can vary depending on individual digestion and cooking methods
Not suitable for addressing deficiencies rapidly

Per product

Avg$37.96

Med$37.27

Per serving

Avg$0.72

Med$0.75

Per 1 mg

Avg$0.24

Med$0.26

Price distribution

Riboflavin 5-Phosphate Sodium (22) 92

Pros

Active coenzyme form, no conversion needed
High bioavailability and rapid utilization
Excellent stability and water solubility

Cons

Typically more expensive than basic riboflavin
Potential for a slight bitter taste in some formulations

Per product

Avg$49.79

Med$38.00

Per serving

Avg$1.49

Med$1.23

Per 10 mg

Avg$2.57

Med$1.90

Price distribution

Riboflavin 5' Phosphate (16) 92

Pros

Higher bioavailability
Does not require metabolic conversion
Potentially more effective for individuals with absorption or conversion issues
Directly supports enzyme function

Cons

Typically more expensive than standard riboflavin
Less common in general supplements

Per product

Avg$74.47

Med$73.00

Per serving

Avg$1.32

Med$1.05

Per 10 mg

Avg$0.45

Med$0.38

Price distribution

R-5-P (5) 92

R-5-P, or Riboflavin 5-Phosphate, is the biologically active coenzyme form of Vitamin B2 (Riboflavin). It is also known as Flavin Mononucleotide (FMN). Unlike standard riboflavin, R-5-P does not require enzymatic conversion in the liver before it can be used by the body, making it a highly bioavailable and efficient form. It plays a pivotal role in over 100 enzymatic reactions, primarily in energy production, fatty acid and amino acid metabolism, and as an antioxidant.

Pros

Directly bioavailable and active
Circumvents potential conversion issues
Rapid utilization for metabolic support
Generally well-tolerated

Cons

Higher cost compared to basic riboflavin
Sometimes less available than the sodium salt form

Per product

Avg$38.60

Med$38.34

Per serving

Avg$1.14

Med$1.01

Per 10 mg

Avg$0.31

Med$0.30

Price distribution

Riboflavin

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