What is Vitamin B2 (riboflavin)?

Vitamin B2, also known as riboflavin, is an essential water-soluble vitamin that helps your body convert food into energy. It supports healthy skin, eye function, and nervous system health. While getting enough riboflavin is important for preventing cracks at the corners of your mouth and other symptoms, excess amounts are typically eliminated in urine, giving it a bright yellow color.

Experts

Neuroscientist Dr. Andrew Huberman emphasizes the critical role of vitamin B2 (riboflavin) in brain function, particularly in supporting mitochondrial activity and energy production, which are essential for cognitive performance and overall brain health. He also notes its importance in maintaining healthy vision and skin, as well as its role in the metabolism of other B vitamins, which are crucial for energy and neurotransmitter synthesis Significance of vitamin B2 to brain function and energy metabolism.

Dr. Rhonda Patrick, a biomedical scientist and host of the FoundMyFitness podcast, highlights the importance of riboflavin as a cofactor in numerous enzymatic reactions, including those involved in the electron transport chain for ATP production. She emphasizes its role in reducing oxidative stress and supporting cellular energy, which are vital for both brain function and physical performance.

Nutrition expert Dr. Chris Masterjohn underscores the significance of riboflavin for maintaining healthy vision, skin, and immune function. He provides detailed guidance on assessing riboflavin status through biomarkers like erythrocyte glutathione reductase activity and recommends dietary sources such as liver, dairy, and eggs to ensure adequate intake Vitamin B2 by Chris Masterjohn.

Optimal

For optimizing brain function and energy, neuroscientist Andrew Huberman suggests a riboflavin intake of 1.6-2 mg daily, ideally from food sources like liver, eggs, and dairy, which exceeds the Recommended Dietary Allowance (RDA) of 1.3 mg for men and 1.1 mg for women aimed at preventing deficiency rather than boosting performance. Research indicates that higher intakes, around 1.6-2 mg/day, may enhance cognitive performance, particularly in older adults, by supporting mitochondrial function and energy metabolism Dietary Intake of Riboflavin and Cognitive Function. However, Huberman cautions that exceeding 2 mg via supplements may not provide additional benefits and could be unnecessary, so consulting a healthcare professional is recommended to tailor this approach safely.

Pregnancy

For pregnancy, neuroscientist Andrew Huberman emphasizes that riboflavin intake should be carefully managed, with a recommended range of 1.4 mg daily from food sources like liver, eggs, and dairy, to support fetal development without exceeding the upper limit, as higher doses from supplements are generally safe but unnecessary. This aligns with the Recommended Dietary Allowance (RDA) for pregnant women, which is 1.4 mg, aimed at preventing deficiency while ensuring safety for both mother and baby. Deficiency during pregnancy may increase the risk of preeclampsia and other complications, but excess intake is typically not a concern due to riboflavin’s low toxicity Riboflavin Status During Pregnancy.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 2-10 mg/day
Cognitive optimization female: 2-10 mg/day
Energy optimization male: 1.3 mg/day (basic), 2-3 mg/day (moderate exercise), 3-6 mg/day (athletic performance)
Energy optimization female: 1.1 mg/day (basic), 2-3 mg/day (moderate exercise), 3-6 mg/day (athletic performance)
Optimal intake for pregnancy: 1.4 mg/day
Optimal intake for lactation: 1.6 mg/day

Five best animal sources:

Beef liver: 100g (3.5 oz) provides 3.0 mg (1.3 mg RDA for males reached with 43g/1.5 oz)
Lamb liver: 100g (3.5 oz) provides 2.8 mg (1.3 mg RDA for males reached with 46g/1.6 oz)
Beef kidney: 100g (3.5 oz) provides 1.9 mg (1.3 mg RDA for males reached with 68g/2.4 oz)
Yogurt: 245g (1 cup) provides 0.5 mg (1.3 mg RDA for males reached with 637g/2.6 cups)
Salmon: 100g (3.5 oz) provides 0.4 mg (1.3 mg RDA for males reached with 325g/11.4 oz)

Five best non-animal sources:

Nutritional yeast: 16g (1/4 cup) provides 9.7 mg (1.3 mg RDA for males reached with 2.1g/0.03 cups)
Mushrooms: 70g (1 cup) provides 0.5 mg (1.3 mg RDA for males reached with 182g/2.6 cups)
Soybeans, cooked: 172g (1 cup) provides 0.5 mg (1.3 mg RDA for males reached with 447g/2.6 cups)
Spinach, cooked: 180g (1 cup) provides 0.4 mg (1.3 mg RDA for males reached with 585g/3.3 cups)
Almonds: 28g (1 oz) provides 0.3 mg (1.3 mg RDA for males reached with 122g/4.3 oz)

Consistent intake required? Yes, daily intake is recommended as riboflavin is water-soluble and not stored in significant amounts in the body. The body continuously eliminates excess through urine (causing the characteristic bright yellow color).

Are higher doses dangerous? No established upper limit exists for riboflavin from either food or supplements. The body efficiently regulates absorption and increases excretion when intake is high. Even at doses up to 400 mg used in clinical studies for migraine prevention, no significant adverse effects have been reported. Extremely high doses may cause harmless yellow urine discoloration, occasional itching or tingling, and mild diarrhea in sensitive individuals.

Optimal timing for 4 daily slots:

Morning: 1-3 mg with breakfast (supports energy production throughout the day)
Lunch: 1-2 mg (maintains energy levels)
Pre-workout: 3-5 mg approximately 1-2 hours before exercise (may improve performance and recovery)
Evening meal: Small amount (0.5-1 mg) is fine, but avoid large doses in the evening
Before bed: Not recommended in larger doses as it may affect sleep quality in sensitive individuals

Introduction

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a critical role in energy production, cellular function, and metabolism. As a key component of the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), riboflavin facilitates numerous redox reactions essential for converting food into energy. The body doesn’t store significant amounts of riboflavin, making regular intake necessary.

Riboflavin exists in two main forms:

Free Riboflavin: The basic form found in supplements and some foods
Flavocoenzymes (FMN and FAD): The active forms that participate in metabolic reactions

According to Dr. Andrew Huberman, riboflavin is particularly important for mitochondrial health—the powerhouses of our cells that generate energy—making it a critical nutrient for maintaining high energy levels and cognitive performance throughout the day.

Effects at Different Vitamin B2 Levels

Optimal Levels

Efficient energy production in all cells
Optimal mitochondrial function
Healthy antioxidant activity
Normal fatty acid metabolism
Proper vitamin B6 activation
Healthy red blood cell formation
Maintenance of mucosal tissues
Normal thyroid function
Optimal neural energy processing
Balanced homocysteine metabolism
Efficient detoxification processes
Healthy skin, hair, and nail maintenance

Deficiency

Fatigue and reduced energy levels
Sore throat and mouth inflammation (stomatitis)
Cracks at the corners of the mouth (angular cheilitis)
Swollen, red tongue (glossitis)
Seborrheic dermatitis (particularly around the nose and ears)
Light sensitivity and eye irritation
Decreased iron metabolism
Impaired conversion of other B vitamins to their active forms
Reduced mitochondrial efficiency
Mild cognitive issues (brain fog, poor concentration)
Slowed metabolism
Disrupted fatty acid oxidation

Severe Deficiency

Severe inflammation of mucous membranes
Significant skin disorders
Anemia resistant to iron therapy
Peripheral neuropathy
Vision deterioration
Impaired growth in children
Severe fatigue and weakness
Compromised immune function
Substantial cognitive impairment
Elevated homocysteine (risk factor for cardiovascular disease)
Profound disruption of energy metabolism
Potentially irreversible nerve damage

Toxicity (Excess)

Riboflavin has extremely low toxicity due to limited intestinal absorption and rapid elimination
No Tolerable Upper Intake Level has been established
Extremely high doses may cause:
- Harmless bright yellow discoloration of urine
- Occasional itching or tingling sensations
- Mild diarrhea in sensitive individuals
- Potential interference with certain diagnostic tests
- Theoretical disruption of sleep if taken in large doses at night

Energy & Cognitive Benefits

Vitamin B2 is fundamental to cellular energy production and cognitive function through several key mechanisms.

Energy Metabolism

Electron Transport Chain: As part of FAD and FMN, riboflavin is essential for the electron transport chain—the final and most productive stage of cellular energy production. Research published in the Journal of Biological Chemistry demonstrates that even mild riboflavin deficiency can reduce ATP production by up to 50% in some tissues.
Fatty Acid Oxidation: Dr. Shawn Baker notes that riboflavin is critical for breaking down fatty acids for energy, particularly important for those following ketogenic or carnivore diets.
Krebs Cycle Function: Enables multiple reactions in the Krebs cycle, the central metabolic pathway for energy generation.
Mitochondrial Protection: Acts as an antioxidant protecting mitochondria from oxidative damage, preserving their function and efficiency.
Glucose Metabolism: Supports the conversion of carbohydrates to usable energy.
Amino Acid Processing: Facilitates the metabolism of amino acids for energy when needed.
Thyroid Hormone Activation: Supports proper thyroid function, regulating overall metabolic rate and energy levels.

Cognitive Function

Neural Energy Supply: Dr. Huberman emphasizes that the brain’s high energy demands make riboflavin crucial for cognitive function, with research showing that optimal levels can improve mental clarity and processing speed.
Myelin Formation: Essential for the formation and maintenance of myelin sheaths that insulate nerves and allow efficient signal transmission.
Neuroprotection: Helps protect neural tissue from oxidative damage through its role in glutathione regeneration.
Homocysteine Regulation: Works with other B vitamins to convert homocysteine, with elevated levels linked to cognitive decline.
Neurotransmitter Synthesis: Supports the production of key neurotransmitters including serotonin and dopamine.
Cerebral Blood Flow: Helps maintain healthy blood vessels that supply oxygen and nutrients to the brain.
Migraine Prevention: Research published in the European Journal of Neurology shows riboflavin can reduce migraine frequency and intensity, supporting cognitive function by reducing neurological disruptions.

Recommended Dosage

Vitamin B2 intake is measured in milligrams (mg), with requirements relatively consistent across adulthood after initial growth phases.

General Recommendations

By Age Group

Age Group	RDA (mg/day)
Infants (0-6 months)	0.3 (AI)
Infants (7-12 months)	0.4 (AI)
Children (1-3 years)	0.5
Children (4-8 years)	0.6
Children (9-13 years)	0.9
Adolescents (14-18 years)	Males: 1.3, Females: 1.0
Adults (19+ years)	Males: 1.3, Females: 1.1
Pregnancy	1.4
Lactation	1.6

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 1.3 mg/day
Adjusted for high activity: 1.6-2.0 mg/day
For metabolic support: 2-5 mg/day

Female (52kg, 171cm)

Standard RDA: 1.1 mg/day
Adjusted for high activity: 1.3-1.6 mg/day
For metabolic support: 2-5 mg/day

The RDA represents the minimum intake needed to prevent deficiency. However, many health practitioners suggest that optimal intake for energy production and cognitive function may be higher than the RDA, particularly for physically active individuals or those under significant stress.

Optimal Intake for Energy and Performance

Dr. Andrew Huberman and other researchers suggest that higher intakes may provide benefits for energy optimization and cognitive performance:

For basic health maintenance: RDA levels (1.1-1.3 mg/day)
For moderate exercise (3-5 days/week): 2-3 mg/day
For high-intensity athletic performance: 3-6 mg/day
For migraine prevention: 400 mg/day (high therapeutic dose under medical supervision)
For cognitive optimization: 2-10 mg/day
For metabolic support: 2-5 mg/day

Dr. Paul Saladino notes that individuals on a carnivore diet may require less supplemental riboflavin due to the nutrient density of animal foods, particularly organ meats, which are rich sources of pre-formed riboflavin.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

No Tolerable Upper Intake Level (UL) has been established for riboflavin as no adverse effects have been reliably associated with high intakes from food or supplements. The body has efficient mechanisms to limit absorption and increase excretion when intake is high.

For Specific Body Types

Male (85kg, 181cm)

No established upper limit: Doses up to 400 mg daily have been used in clinical studies without significant adverse effects
Therapeutic doses: 25-400 mg have been used for migraine prevention and other conditions

Female (52kg, 171cm)

No established upper limit: Same safety profile as for males
Therapeutic doses: 25-400 mg have been used clinically with minimal side effects

Note: While no official upper limit exists, most research has used doses below 100 mg/day for general purposes, with higher doses reserved for specific therapeutic applications.

Dangerous Dose Levels

Oral consumption: No known dangerous levels from oral supplementation
Intravenous administration: Extremely high IV doses could theoretically cause problems, but this is not relevant to dietary or normal supplemental intake
Individual sensitivity: Rare allergic reactions could occur at any dose in sensitive individuals

Signs of Vitamin B2 Excess

Due to efficient regulation mechanisms, true riboflavin toxicity is essentially unknown. Potential signs of very high intake include:

Bright yellow/orange urine (harmless and expected)
Potential mild itching or tingling in some individuals
Possible diarrhea with extremely high intakes
Theoretical interference with certain medications (through unknown mechanisms)
Some reports of minor sun sensitivity with very high doses

Health Effects and Benefits

Cellular Energy Production

Essential for converting carbohydrates, fats, and proteins into usable energy
Critical for ATP production in all cells
Supports metabolic flexibility
Enhances mitochondrial efficiency
Dr. Huberman notes that optimal riboflavin levels support sustained energy throughout the day without crashes

Antioxidant Support

Critical component of the glutathione antioxidant system
Helps regenerate other antioxidants
Protects cells from oxidative damage
Reduces cellular aging
Particularly important for protecting mitochondria
Dr. Saladino highlights riboflavin’s role in supporting the body’s natural antioxidant defenses

Nervous System Health

Supports maintenance of myelin sheaths
Essential for nerve signal transmission
May reduce migraine frequency and severity
Helps maintain cognitive function
Supports balanced mood regulation
Protects against age-related neurodegeneration
Dr. Huberman emphasizes riboflavin’s role in neural energy production and signal clarity

Red Blood Cell Formation

Works with iron for proper red blood cell formation
Helps prevent certain types of anemia
Supports oxygen transport throughout the body
Enhances exercise capacity and endurance
Important for maintaining energy levels
Dr. Baker notes the importance of riboflavin for optimal oxygen delivery during high-intensity exercise

Protein Metabolism

Essential for protein synthesis and utilization
Supports muscle maintenance and recovery
Aids in hormone production
Facilitates enzyme function throughout the body
Critical for growth and tissue repair
Supports immune protein production

Skin, Hair and Nail Health

Maintains healthy mucous membranes
Supports skin cell regeneration and repair
Helps prevent dermatitis and related skin conditions
Contributes to collagen formation
Supports healthy hair follicle function
Maintains nail strength and integrity

Detoxification Support

Facilitates Phase I and II liver detoxification
Helps metabolize medications and environmental toxins
Supports elimination of waste products
Enhances alcohol metabolism
Reduces toxic burden on the body
Dr. Saladino discusses riboflavin’s importance in the body’s natural detoxification systems

Eye Health

Protects against oxidative damage to the eyes
May reduce risk of cataracts
Supports corneal health
Contributes to proper vision in low-light conditions
Maintains eye tissue integrity
Reduces light sensitivity

Deficiency Symptoms

Vitamin B2 deficiency can manifest as:

Fatigue and low energy that persists despite adequate rest
Sore, red tongue with a smooth appearance (glossitis)
Cracks at the corners of the mouth (angular cheilitis)
Sore throat and mouth inflammation
Seborrheic dermatitis, particularly around the nose, ears, and scrotum
Eye irritation, burning, and light sensitivity
Slow wound healing
Hair loss
Anemia that doesn’t respond to iron supplementation
Poor growth in children
Impaired fat metabolism
Brain fog and difficulty concentrating
Increased susceptibility to infections
Skin rashes and dermatitis
Nerve damage (in severe cases)
Reproductive problems

Primary causes of riboflavin deficiency include:

Poor dietary intake
Alcohol abuse (impairs absorption and utilization)
Certain medications (antidepressants, antipsychotics, chemotherapy)
Chronic diarrhea
Malabsorption syndromes
Liver disease
Excessive exercise without nutritional compensation
Pregnancy without increased intake
Hypothyroidism
Chronic stress (increases metabolic demands)
Restrictive diets lacking animal products
Genetic variations affecting riboflavin transport or metabolism

Sources of Vitamin B2

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin B2 Content (mg)	Amount to Reach RDA (Male/Female)
Beef liver	100g (3.5 oz)	3.0	43g/37g (1.5/1.3 oz)
Lamb liver	100g (3.5 oz)	2.8	46g/39g (1.6/1.4 oz)
Beef kidney	100g (3.5 oz)	1.9	68g/58g (2.4/2.0 oz)
Egg	50g (1 large)	0.2	325g/275g (6.5/5.5 eggs)
Milk	240ml (1 cup)	0.4	780ml/660ml (3.3/2.8 cups)
Yogurt	245g (1 cup)	0.5	637g/539g (2.6/2.2 cups)
Cheese (cheddar)	28g (1 oz)	0.1	364g/308g (13/11 oz)
Salmon	100g (3.5 oz)	0.4	325g/275g (11.4/9.7 oz)
Beef (ground)	100g (3.5 oz)	0.2	650g/550g (22.9/19.4 oz)
Chicken breast	100g (3.5 oz)	0.1	1300g/1100g (45.9/38.8 oz)

Plant Sources

Food	Serving Size	Vitamin B2 Content (mg)	Amount to Reach RDA (Male/Female)
Almonds	28g (1 oz)	0.3	122g/103g (4.3/3.7 oz)
Spinach, cooked	180g (1 cup)	0.4	585g/495g (3.3/2.8 cups)
Mushrooms	70g (1 cup)	0.5	182g/154g (2.6/2.2 cups)
Broccoli, cooked	156g (1 cup)	0.2	1014g/858g (6.5/5.5 cups)
Quinoa, cooked	185g (1 cup)	0.2	1203g/1018g (6.5/5.5 cups)
Fortified cereal	30g (1 cup)	0.4-1.7	23-98g/19-83g (0.8-3.3/0.6-2.8 cups)
Nutritional yeast	16g (1/4 cup)	9.7	2.1g/1.8g (0.03/0.03 cups)
Soybeans, cooked	172g (1 cup)	0.5	447g/379g (2.6/2.2 cups)
Tempeh	100g (3.5 oz)	0.4	325g/275g (11.4/9.7 oz)
Sunflower seeds	35g (1/4 cup)	0.2	228g/193g (1.6/1.4 cups)

Carnivore Diet and Vitamin B2

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet can be rich in riboflavin through:

Organ meats: Especially liver, kidney and heart, which are among the richest natural sources of riboflavin
Eggs: Provide significant amounts, particularly in the yolk
Meat: Red meat contains moderate amounts of riboflavin
Dairy: If included in the diet, provides substantial riboflavin

Dr. Saladino notes that a nose-to-tail carnivore approach, including organ meats once or twice weekly, can easily meet and exceed riboflavin requirements without supplementation. He emphasizes that liver is particularly rich in riboflavin, with a single 3-ounce serving providing several days’ worth of this vital nutrient.

Dr. Baker suggests that many of his patients report improved energy levels when transitioning to a carnivore diet, which may be partly attributable to improved riboflavin status along with other B vitamins naturally abundant in animal foods.

Supplements

Types of Vitamin B2 Supplements

Riboflavin: The basic form, available as tablets, capsules, or part of B-complex formulations
Riboflavin-5-phosphate: The active coenzyme form (also called FMN), potentially better absorbed and utilized
Time-released riboflavin: Designed to enhance absorption by releasing gradually
Liquid riboflavin: May offer better absorption for some individuals
Riboflavin in multivitamins: Typically provides the RDA amount

Considerations When Choosing Supplements

Form: Riboflavin-5-phosphate may be better utilized by those with absorption issues
Dosage: Match to your specific needs and health goals
Quality: Choose reputable manufacturers with good quality control
Complementary nutrients: Often more effective when taken with other B vitamins
Timing: Morning or early afternoon dosing may be preferable to avoid sleep disruption
Yellow urine: Be aware that bright yellow urine is normal and indicates excess is being excreted
Cost-effectiveness: Standard riboflavin is typically sufficient and cost-effective for most people

Dr. Huberman suggests that for general health purposes, standard riboflavin within a B-complex formula is typically sufficient, while riboflavin-5-phosphate might be preferable for those with specific health concerns or absorption issues.

Special Considerations

Pregnancy and Breastfeeding

Increased requirements during pregnancy (1.4 mg/day)
Further increased needs during lactation (1.6 mg/day)
Essential for fetal development
Supports maternal energy levels during pregnancy
Contributes to milk production quality
Generally safe during pregnancy at recommended doses
No evidence of harm from higher doses within reasonable ranges

Medical Conditions Affecting Vitamin B2

Migraine: High-dose riboflavin (400 mg) may reduce frequency and severity
Diabetes: May increase riboflavin requirements due to altered metabolism
Thyroid disorders: Hypothyroidism may reduce conversion to active forms
Gastrointestinal disorders: Crohn’s, celiac, IBD can impair absorption
Alcoholism: Severely reduces absorption and increases requirements
Liver disease: Impairs activation and utilization
Genetic disorders: Some rare conditions affect riboflavin transport (BVVL syndrome)
Cataracts: Riboflavin status may influence cataract progression

Medication Interactions

Antidepressants (tricyclics): May increase riboflavin requirements
Antipsychotics (phenothiazines): May interfere with riboflavin metabolism
Probenecid: May increase riboflavin excretion
Doxorubicin: May deplete riboflavin levels
Phenobarbital: May increase requirements
Oral contraceptives: May alter riboflavin metabolism
Antibiotics: Some types may reduce absorption
Anti-malarial drugs: Possible antagonistic effects

Genetic Variations

Recent research has identified genetic polymorphisms that affect:

Riboflavin transport efficiency
Conversion to active coenzymes
Utilization in metabolic pathways
MTHFR gene variations (affecting methylation pathways)
Mitochondrial function genes

Dr. Saladino suggests that individuals with certain MTHFR gene variations may benefit from higher riboflavin intake, as this vitamin plays a crucial role in supporting methylation processes that can be compromised by these genetic variations.

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses riboflavin:

Meal timing: Taking riboflavin with meals improves absorption
Light exposure: Riboflavin is sensitive to light, so supplements should be stored in dark containers
Alcohol consumption: Minimizing alcohol improves absorption and utilization
Other B vitamins: Synergistic effects when taken with the full B complex
Magnesium status: Optimal magnesium levels support riboflavin activation
Thyroid function: Healthy thyroid function improves utilization
Zinc adequacy: Zinc is needed for some riboflavin-dependent enzymes
Protein intake: Adequate protein supports riboflavin transport and utilization
Hydration: Proper hydration helps with absorption and transport
Gut health: Healthy gut microbiome may enhance absorption

Dr. Saladino emphasizes that absorption of riboflavin from animal sources, particularly organ meats, is generally higher than from plant sources or supplements, making these foods particularly valuable for optimizing riboflavin status.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 1.3 mg/day, preferably 2-3 mg for active individuals
Include liver once weekly and eggs regularly if consuming animal products
If following a carnivore diet, ensuring regular organ meat consumption will easily meet needs
For optimal energy production, consume riboflavin-rich foods in the morning
Consider 3-5 mg supplemental riboflavin if not regularly consuming organ meats
Take with other B vitamins for synergistic effects
Be aware that intense exercise may increase requirements
Monitor energy levels, recovery, and cognitive clarity as markers of status
Consider higher therapeutic doses (under medical supervision) if experiencing migraines
Split larger supplemental doses throughout the day for better utilization

For Female (52kg, 171cm)

Aim for at least the RDA of 1.1 mg/day, preferably 1.5-2 mg if moderately active
Pay special attention during menstruation when needs may increase
Include riboflavin-rich foods like eggs, dairy, and leafy greens regularly
If following a low-carb or carnivore approach, focus on organ meats and eggs
Consider 2-3 mg supplemental riboflavin if diet doesn’t consistently include rich sources
Be aware that oral contraceptives may increase requirements
For cognitive enhancement, ensure consistent adequate intake alongside other B vitamins
Consider higher doses (25-100 mg) for migraine prevention if applicable
Monitor skin health, energy levels, and cognitive function as status indicators
During pregnancy or lactation, increase to meet elevated requirements (1.4-1.6 mg)

For Energy Optimization

Morning protocol: Dr. Huberman suggests consuming riboflavin-rich foods or supplements in the morning to support daytime energy production
Exercise support: 3-5 mg approximately 1-2 hours before workouts may improve performance and reduce recovery time
Cognitive enhancement: Combining riboflavin (2-5 mg) with other B vitamins may optimize brain energy metabolism
Mitochondrial support: Pairing with CoQ10 and PQQ can enhance mitochondrial function
Strategic timing: Avoid large doses in the evening as it may affect sleep quality in sensitive individuals
Consistent intake: Regular, moderate amounts are typically more effective than occasional large doses
Food-first approach: When possible, obtaining riboflavin from nutrient-dense whole foods provides cofactors that enhance utilization

Summary

Vitamin B2 (riboflavin) is an essential water-soluble vitamin crucial for energy production, cellular function, and metabolic health with significant implications for cognitive performance and physical energy.

Getting Enough: Most people can meet needs through a diet that includes animal products (especially organ meats), eggs, dairy, and leafy greens
Optimal Intake: For enhanced energy and cognitive function, intake slightly higher than the RDA (typically 2-5 mg daily) may provide benefits
Avoiding Deficiency: Particularly important for those consuming alcohol regularly, using certain medications, or under physical/mental stress
Absorption Factors: Best absorbed when consumed with meals and other B vitamins
Synergistic Nutrients: Works most effectively alongside other B vitamins, particularly B3, B6, and folate
Safety Profile: Extremely safe even at doses much higher than the RDA, with minimal risk of toxicity
For Energy Enhancement: Focus on consistent morning intake, combining with other mitochondrial support nutrients
For Cognitive Support: Ensure adequate levels to support neural energy production and neurotransmitter synthesis
Therapeutic Uses: Higher doses may benefit migraine sufferers and certain metabolic conditions

Remember that individual nutritional needs can vary based on activity level, stress, diet type, genetic factors, and health status. While riboflavin supplementation is generally very safe, consult with a healthcare provider before starting high-dose supplementation, especially if you have existing health conditions or take medications.