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
cheapest Riboflavin supplements
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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:1.3–10 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.
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Metabolism Boost
Impact
Highest effect
Typical dose:1.3–10 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.
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Detoxification
Impact
High effect
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.
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Vision Support
Impact
Moderate effect
Typical dose:1.3–10 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.
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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.
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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.
Recommended products
Budget 
One Daily Essential
21st Century
Riboflavin: 1.7 mg
A very affordable, basic daily multivitamin providing essential vitamins and some calcium for general wellness support.
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B-50 Gels
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Riboflavin: 50 mg
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B-50
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Riboflavin: 50 mg
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B-100
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Riboflavin: 100 mg
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ATP Cofactors
Optimox
Riboflavin: 100 mg
A focused supplement providing high doses of Riboflavin and a non-flushing form of Niacin, aiming to support the body's energy metabolism and various cellular functions.
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B 100 Complex
Thompson
Riboflavin: 100 mg
A high-potency B-complex with most B vitamins at 100mg/mcg in standard forms, plus Choline, Inositol, and PABA, offered at a very competitive price point.
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Riboflavin 400 mg
AN Amazing Nutrition Amazing Formulas
Riboflavin: 400 mg
A high-potency 400 mg standard riboflavin supplement for intensive metabolic and energy support.
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Super B-Complex
Nature Made
Riboflavin: 20 mg
An extremely economical and reliable B-complex supplement providing a comprehensive array of B vitamins and Vitamin C for sustained general health and energy support.
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Vitamin B Complex
California Gold Nutrition
Riboflavin: 26 mg
A comprehensive B-complex featuring a thoughtful blend of active (e.g., Magnafolate Pro, P5P) and common B-vitamin forms, delivering excellent transparency and value for daily wellness support.
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Super Vitamin B-Complex
Spring Valley
Riboflavin: 20 mg
A comprehensive and potent B-complex with added Vitamin C, offering good value for broad wellness support.
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Super Vitamin B-Complex
Spring Valley
Riboflavin: 20 mg
A high-potency, comprehensive B-complex with Vitamin C, offering outstanding long-term value in a large count.
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Riboflavin Vitamin B2 100 mg
Nature's Way
Riboflavin: 100 mg
A 100 mg standard riboflavin capsule from Nature's Way, good for everyday metabolic and energy support.
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Vitamin B2 100 mg
Nutricost
Riboflavin: 100 mg
An economical 100 mg standard riboflavin capsule from Nutricost, good for basic metabolic and energy support.
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Methyl-Guard Plus
Thorne
Riboflavin: 90 mg
This supplement provides a targeted blend of activated B vitamins and TMG, designed to support crucial methylation processes in the body for overall metabolic and cellular health.
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Complete Multivitamin Adults 50+
Equate
Riboflavin: 1.7 mg
This multivitamin is designed for adults over 50, offering higher Vitamin D3 and eye-supporting nutrients at a very cost-effective price, providing good daily nutritional support.
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Mature Multi
Kirkland Signature
Riboflavin: 1.7 mg
This multivitamin for mature adults provides a comprehensive nutrient blend with higher B12 and Folic Acid, offering good value for general daily support despite some unspecified ingredient forms.
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Multi Sport Men's Formula
NutraBio
Riboflavin: 100 mg
This multivitamin provides a comprehensive blend of essential vitamins, chelated minerals, and supportive compounds in forms chosen for potential bioavailability, tailored for men's overall health and athletic needs.
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Migra-Eeze
Life Extension
Riboflavin: 400 mg
This product offers a focused blend of Riboflavin, Butterbur, and Ginger extracts in softgel form, designed to support comfort and metabolic health through its specific ingredient profile.
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Riboflavin 400 mg
Seeking Health
Riboflavin: 400 mg
A very high-potency blend of 400 mg standard riboflavin and 400 mg active Riboflavin 5'-Phosphate, offering comprehensive B2 support.
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B Complex
Sundown
Riboflavin: 1.7 mg
A budget-friendly, foundational B complex providing essential B vitamins at conservative daily doses suitable for general wellness support.
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Prenatal Multivitamin/Multimineral with Folate
Spring Valley
Riboflavin: 1.7 mg
<p>This prenatal multivitamin delivers a key set of vitamins and minerals, including a good amount of folate and iron, tailored to support nutritional needs during pregnancy at a very affordable price.</p>
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Complete Multivitamin
Equate
Riboflavin: 1.7 mg
This multivitamin delivers a wide range of essential vitamins and minerals at a highly affordable price, making it a sensible choice for basic daily nutritional support for many adults.
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Riboflavin 100 mg
Swanson
Riboflavin: 100 mg
This 100 mg Riboflavin capsule from Swanson is an economical choice for supporting energy production and metabolic health.
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Riboflavin 5'-Phosphate
Thorne
Riboflavin: 36.5 mg
An active, coenzymated Riboflavin 5'-Phosphate supplement (36.5 mg) from Thorne, for direct metabolic and energy support.
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Liposomal Methyl B-Complex
Quicksilver Scientific
Riboflavin: 7.5 mg
A high-tech liposomal B-complex featuring active forms of B vitamins and added detox support, aiming for enhanced absorption and specialized benefits at a premium price.
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B-50 Complex
21st Century
Riboflavin: 50 mg
<p>This B-50 Complex provides a diverse set of B vitamins at a 50mg/mcg level for daily wellness, along with added calcium for bone support, all in a very affordable tablet form.</p>
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Mega Vitamin B-Stress
Solaray
Riboflavin: 100 mg
This Solaray supplement provides a potent B-complex with higher doses of key B vitamins, Vitamin C, and added bioflavonoids, aiming to support energy, nerve function, and the body's stress response.
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B-Complex 100
Bluebonnet
Riboflavin: 100 mg
Bluebonnet's B-Complex 100 provides a high-potency dose of most B vitamins (100mg/mcg), plus inositol, choline, and PABA, to support elevated energy and overall physiological functions.
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Sentry Senior
21st Century
Riboflavin: 1.7 mg
A comprehensive and affordable daily multivitamin for seniors, providing essential vitamins, minerals, plus Lutein and Lycopene for broad health and vision support.
Product stats
Price per product
Average$30.74
Median$25.92
Price per serving
Average$0.74
Median$0.54
Price per 10 mg
Average$1.42
Median$0.47
Price distribution
Price per serving distribution
Price per 10 mg
Reference amount: 10 mg
Forms
Paired ingredients
Ingredient forms
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
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
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
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$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
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$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