Riboflavin

vitamin
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Riboflavin, or Vitamin B2, is a water-soluble vitamin that plays a central role in energy metabolism. It serves as a precursor to the coenzymes FMN and FAD, which are involved in numerous reactions that convert carbohydrates, proteins, and fats into usable cellular energy. Beyond energy production, riboflavin is critical for cellular growth and the maintenance of healthy skin, vision, and mucous membranes. It also aids in the metabolism and activation of other B vitamins—specifically Niacin and Vitamin B6—as well as folate and iron. These interactions make it a foundational nutrient for overall metabolic health. As an antioxidant, riboflavin helps protect cells from oxidative stress and supports the production of red blood cells. Because it is water-soluble and not stored in large amounts, regular dietary intake is necessary. A harmless and temporary yellow discoloration of the urine is a common result of riboflavin supplementation.

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

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith foodTake with Food
Absorption of riboflavin is typically 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
2 safety notes
  • Riboflavin is generally considered safe, even at higher doses, due to its water-soluble nature and rapid excretion.
  • Individuals with certain medical conditions or those on specific medications should consult a healthcare professional before supplementing with high doses.
Goals
Energy
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.

Study evidence

6 studies

Riboflavin helps the body’s energy metabolism, but the supplied evidence does not establish that taking it alone reliably increases everyday energy. Limited fatigue findings come from a fortified drink, vitamin combinations and clinical conditions that may not apply to otherwise healthy people.

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Metabolism Boost
Metabolism Boost
Impact
Highest effect
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.

Study evidence

5 studies

Riboflavin is important for normal metabolism, and it can treat specific inherited metabolic disorders. The supplied evidence does not show that extra riboflavin speeds metabolism or increases calorie burning in otherwise well-nourished people; benefits depend on the underlying nutritional or medical context.

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Detoxification
Detoxification
Impact
High effect
Typical dose:5–50 mg
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.

Study evidence

No published studies for this goal yet.

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Vision Support
Vision Support
Impact
Moderate effect
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.

Study evidence

69 studies

Riboflavin supports vision in a specialized corneal cross-linking procedure that combines eye-applied riboflavin with ultraviolet light. This treatment can stabilize progressive corneal disease, but the supplied research does not establish that oral riboflavin supplements improve eyesight or provide the same protection.

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Skin Health
Skin Health
Impact
Situational effect
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.

Study evidence

2 studies

Higher Riboflavin intake has been associated with skin elasticity and fewer arsenic-related skin lesions in specific populations. These observational findings do not show that Riboflavin itself caused the differences or that taking a supplement improves skin health.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Physicochemical properties of and volatile compounds in riboflavin fortified cloudy apple juice; study of its effect on job fatigue among Egyptian construction workers.
    Fouad S; Ibrahim GE; Hussein AMS; Ibrahim FA; El Gendy A · Heliyon · 2021
    Non-randomized trialEnergy
  2. Vitamin B status in patients with chronic fatigue syndrome.
    Heap LC; Peters TJ; Wessely S · Journal of the Royal Society of Medicine · 1999
    Case-control study30 participantsEnergy
  3. B-vitamins, related vitamers, and metabolites in patients with quiescent inflammatory bowel disease and chronic fatigue treated with high dose oral thiamine.
    Bager P; Hvas CL; Hansen MM; Ueland P; Dahlerup JF · Molecular medicine (Cambridge, Mass.) · 2023
    Observational studyEnergy
  4. Metabolic features of chronic fatigue syndrome.
    Naviaux RK; Naviaux JC; Li K; Bright AT; Alaynick WA; Wang L; Baxter A; Nathan N; Anderson W; Gordon E · Proceedings of the National Academy of Sciences of the United States of America · 2024
    Case-control study84 participantsEnergy
  5. Effectiveness of Riboflavin in Inherited Metabolic Diseases: A Systematic Review
    Bregje Jaeger, Nina N Stolwijk, Femke Aaldering, Charlotte A Ruys, Marije Smits, Nicole I Wolf, Carla E M Hollak, Annet M Bosch · Journal of Inherited Metabolic Disease · 2026
    Systematic review381 studies pooledEnergyMetabolism Boost
  6. Disorders of flavin adenine dinucleotide metabolism: MADD and related deficiencies.
    Mereis M; Wanders RJA; Schoonen M; Dercksen M; Smuts I; van der Westhuizen FH · The international journal of biochemistry & cell biology · 2024
    Systematic reviewMetabolism Boost
  7. Anaemia during pregnancy: could riboflavin deficiency be implicated?
    Duffy B; McNulty H; Ward M; Pentieva K · The Proceedings of the Nutrition Society · 2026
    Narrative reviewMetabolism Boost
  8. Effects of riboflavin and folic acid supplementation on plasma homocysteine levels in healthy subjects.
    Chuang CZ; Boyles A; Legardeur B; Su J; Japa S; Lopez-S A · The American journal of the medical sciences · 2006
    Non-randomized trial34 participantsMetabolism Boost
  9. Riboflavin and riboflavin-derived cofactors in adolescent girls with anorexia nervosa.
    Capo-chichi CD; Guéant JL; Lefebvre E; Bennani N; Lorentz E; Vidailhet C; Vidailhet M · The American journal of clinical nutrition · 1999
    Clinical trial34 participantsMetabolism Boost
  10. U.S. Multicenter Clinical Trial of Corneal Collagen Crosslinking for Treatment of Corneal Ectasia after Refractive Surgery.
    Hersh PS; Stulting RD; Muller D; Durrie DS; Rajpal RK; U.S. Crosslinking Study Group · Ophthalmology · 2017
    Randomized trial179 participantsVision Support
  11. United States Multicenter Clinical Trial of Corneal Collagen Crosslinking for Keratoconus Treatment.
    Hersh PS; Stulting RD; Muller D; Durrie DS; Rajpal RK; United States Crosslinking Study Group · Ophthalmology · 2017
    Randomized trial205 participantsVision Support
  12. EpiSmart Crosslinking for Keratoconus: A Phase 2 Study.
    Epstein RJ; Belin MW; Gravemann D; Littner R; Rubinfeld RS · Cornea · 2023
    Randomized trial2,228 participantsVision Support
  13. Prospective Randomized Trial of Corneal Cross-linking Riboflavin Dosing Frequencies for Treatment of Keratoconus and Corneal Ectasia.
    Price MO; Fairchild K; Feng MT; Price FW · Ophthalmology · 2019
    Randomized trial510 participantsVision Support
  14. Corneal collagen cross-linking for keratoconus: results of 3-year follow-up in Pakistani population.
    Khan WA; Zaheer N; Khan S · Canadian journal of ophthalmology. Journal canadien d'ophtalmologie · 2015
    Non-randomized trial66 participantsVision Support
  15. Protective effects of B vitamins and antioxidants on the risk of arsenic-related skin lesions in Bangladesh.
    Zablotska LB; Chen Y; Graziano JH; Parvez F; van Geen A; Howe GR; Ahsan H · Environmental health perspectives · 2008
    Cross-sectional study10,628 participantsSkin Health
  16. Effect of intake of selected nutrients on skin firmness and elasticity in women.
    Podgórska A; Kicman A; Naliwajko S; Wacewicz-Muczyńska M; Niczyporuk M · Frontiers in nutrition · 2024
    Cross-sectional study59 participantsSkin Health