Vitamin
Vitamin B2 (Riboflavin)
Also known as: Riboflavin, Riboflavin-5-phosphate, R5P, B2
A
Evidence
Essential B vitamin involved in energy production, antioxidant function, and metabolism of other B vitamins. The active form (R5P) is preferred.
Primary uses
- Energy production
- Migraine prevention
- Antioxidant support
- B-vitamin metabolism
How it works
- Precursor to FAD and FMN coenzymes
- Required for electron transport chain
- Regenerates glutathione (antioxidant)
- Required for folate and B6 activation
Dosage
- Typical range
- 10-400 mg daily (400mg for migraines)
- Timing
- With food
- With food
- Yes, improves absorption
- Duration
- Safe for long-term use
- Special populations
- Migraine sufferers may need higher doses
Forms
- Riboflavin-5-phosphate (R5P)
- Riboflavin
Safety
Common side effects
- Bright yellow urine (harmless)
- Very well tolerated
Contraindications
- None known
Evidence notes
Well-established essential nutrient, good evidence for migraine prevention
Grade A: Multiple well-designed human trials support the main claims.
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