Riboflavin (Vitamin B2)

The Cellular Energy & Vision Vitamin

An essential water-soluble B vitamin that plays a role in energy production, improves vision and skin while contributing to lowered oxidative stress and inflammation.

What is Riboflavin Good For?

Riboflavin is an essential cofactor in the oxidative metabolism of carbohydrates, fats, and proteins, supporting ATP production. It also contributes to the maintenance of normal vision and skin, while playing a role in protecting cells against oxidative stress.

 

Riboflavin supplementation may lead to:

  • Energy production through mitochondrial pathways
  • Enhanced exercise performance and reduced exercise-induced fatigue
  • Maintenance of eye health, especially the retina by enhancing flavin levels
  • Reduction in oxidative stress and inflammatory markers (e.g. interleukin-2 and c-reactive protein)
  • Reduced risk of skin inflammatory conditions (e.g. cheilosis)
  • Adequate early-life development

What is Riboflavin?

Riboflavin is a B vitamin found in foods such as dairy, eggs, leafy greens, and fortified cereals. It acts as a precursor to flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), essential cofactors in energy metabolism and antioxidant enzyme activity (including glutathione reductase).

 

As a water-soluble vitamin, riboflavin is not stored in large amounts and requires daily intake.

What is the Recommended Daily Dose of Riboflavin?

The EU NRV (Nutrient Reference Value) for riboflavin is 1.4 mg per day, sufficient to meet daily intake for normal growth and biological functions.

Things to Know

Source

Found naturally in foods and available as riboflavin or riboflavin-5’-phosphate (active coenzyme form)

Technology

Active coenzyme form (R-5’-P) offers higher bioavailability in certain individuals

Region

Globally recognised essential nutrient with established NRV values

Data

Supported by EFSA and WHO evaluations on energy, eye and early-life development

Riboflavin in Detail

Clinical Dose
Clinical Dose

1.4 mg (EU NRV)

Source
Source

Vitamin B2 (riboflavin or riboflavin-5’-phosphate)

Technology
Technology

Standard and coenzyme forms available; water-soluble and easily excreted when intake exceeds needs

Key Benefits
Key Benefits
  • Meets 100% of EU NRV at 1.4 mg
  • Contributes to energy production
  • Maintains healthy eyes, skin, and mucous membranes
  • Protects cells through reduced oxidative stress
  • Enhances physical performance and reduces tiredness
Data
Data

Long-established essential nutrient with proven benefits in energy metabolism and antioxidant protection

Your Questions About Riboflavin

Reach us arrow_forward
It’s vitamin B2, an essential nutrient that supports energy metabolism, vision, and antioxidant defence.
It fuels energy production, protects cells, reduces fatigue, and contributes to skin and eye health.
Riboflavin uniquely serves as a precursor to FMN and FAD, key cofactors in energy and antioxidant pathways.
Riboflavin is safe and well tolerated. High doses may cause harmless bright-yellow urine due to natural excretion.
Yes, it is commonly included in B-complex formulations for synergistic support of energy metabolism.

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References

The Science That Supports Us

Cognitive and Neurological Support

Balasubramaniam, S. and Yaplito-Lee, J. (2020) ‘Riboflavin metabolism: Role in mitochondrial function’, Journal of Translational Genetics and Genomics [Preprint]. doi:10.20517/jtgg.2020.34.

Mental Health

Hoffman, M.D. et al. (2017) ‘A placebo-controlled trial of riboflavin for enhancement of ultramarathon recovery’, Sports Medicine - Open, 3(1). doi:10.1186/s40798-017-0081-4. 

Nerve Repair

Powers, H.J. (2003) ‘Riboflavin (Vitamin B-2) and health’, The American Journal of Clinical Nutrition, 77(6), pp. 1352–1360. doi:10.1093/ajcn/77.6.1352. 

Immune System Support

von Martels, J.Z. et al. (2019) ‘Riboflavin supplementation in patients with crohn’s disease [the rise-up study]’, Journal of Crohn’s and Colitis, 14(5), pp. 595–607. doi:10.1093/ecco-jcc/jjz208.