Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to energy metabolism.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for energy metabolism.
Common for specific health goals. Check the evidence for your situation before sustaining this level.
Past the point where extra intake typically helps. Evidence for further benefit is thin.
You're at 0% of your vitamin b2 (riboflavin) target. The biggest single-serving sources to top it off:
Riboflavin is a water-soluble B vitamin and precursor to the flavin coenzymes FMN and FAD. These shuttle electrons in the mitochondrial electron transport chain and serve as cofactors for ~150 enzymes across redox, amino acid, and methylation pathways.
FAD-dependent enzymes drive electron transfer at complex I and complex II of the ETC. FAD-glutathione reductase maintains the GSH/GSSG ratio that buffers oxidative stress. Riboflavin is also a cofactor for MTHFR — the homozygous 677T variant raises riboflavin demand, and supplementation can lower homocysteine in this subgroup.
Usually subclinical and rarely isolated — typically co-occurs with broader B-vitamin shortfall. Population intake is generally adequate in fortified-grain countries.
No established UL. Excess is excreted in urine, producing the bright yellow colour typical of B-complex supplements.
Standard riboflavin is fine. Migraine prophylaxis dose is 400 mg/day; expect 2–3 months before benefit is apparent. R5P costs more without meaningful clinical advantage.
Absorbed in proximal small intestine by a saturable transporter; absorption plateaus around 27 mg per dose. Food (especially with fat) modestly enhances uptake. Sensitive to light — milk in clear plastic bottles loses 50% of riboflavin in 2 hours of fluorescent exposure.
Adequacy supports mitochondrial function and glutathione recycling, both relevant to healthy aging. No evidence that megadosing extends lifespan in non-deficient adults.
Cofactor for FAD/FMN; cellular energy production.
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.