About Vitamin B2
Precursor to the coenzymes FMN and FAD, which drive cellular energy production and antioxidant defense systems. Supports mitochondrial function and metabolism of carbohydrates and fats. Well absorbed at doses up to 27 mg per meal; higher single doses see diminishing returns due to absorption limits. Riboflavin-5'-phosphate (R5P) is the active coenzyme form available in supplements.
What Vitamin B2 supports
- Fuels cellular energy production
- Maintains healthy skin and eyes
- Acts as antioxidant
How much Vitamin B2 to take
Clinical studies typically use 25–100 mg of Vitamin B2. B-complex supplements typically provide 25–100 mg.
- RDA
- 1.3 mg
- Effective range
- 25–100 mg
Forms of Vitamin B2 compared
- Riboflavin-5-phosphate (R5P)PremiumActive coenzyme form — bypasses liver conversion.
- Riboflavin (standard)BudgetStandard form; converted to the active R5P in the body.
Clinical evidence
Strong clinical evidence. Precursor to FMN/FAD coenzymes for cellular energy; studied for migraine prevention at high doses
NIH Fact Sheet