Vitamin B2

Riboflavin

Water-soluble vitamins

Aliases / common names

Riboflavin; riboflavin-5-phosphate

Natural food sources

Milk, yogurt, eggs, lean meat, almonds, mushrooms, spinach and fortified grains.

Main wellness functions

Supports energy metabolism through FAD/FMN, antioxidant enzyme systems and normal skin/mucosa.

Deficiency signs

Cracked lips, angular cheilitis, sore throat, glossitis, dermatitis and light sensitivity.

Recommended intake

Adults: 1.1 mg/day women, 1.3 mg/day men. Children: about 0.5-1.3 mg/day. Pregnancy: 1.4 mg/day. No established UL.

Excess intake effects

No clear toxicity; high intake may turn urine bright yellow.

Contraindicated / caution groups

Generally safe at standard doses; people with complex medical regimens should confirm supplement combinations.

Common dosage forms

Tablets, capsules, B-complex, riboflavin-5-phosphate.

Common product strengths

1.7-100 mg; migraine-support formulas may use higher supervised doses.

Use precautions

Light sensitive; keep products tightly closed and away from light.

Supplement notes

Riboflavin status can affect metabolism of other B vitamins.

This information is for general nutrition education and product reference only. It does not replace medical diagnosis, treatment or individualized dietary advice.