Vitamin B2
Riboflavin
Moderate
Vitamin B2 (Riboflavin) is a water-soluble vitamin crucial for energy metabolism and cellular function. It serves as a precursor to flavin coenzymes (FAD and FMN) involved in numerous metabolic reactions. High-dose riboflavin has shown promise for migraine prevention.
How It Works
Riboflavin is converted to two essential coenzymes:
- FAD (Flavin Adenine Dinucleotide): Serves as electron carrier in redox reactions throughout metabolism, including the electron transport chain.
- FMN (Flavin Mononucleotide): Functions in oxidation-reduction reactions and Complex I of the electron transport chain.
- Antioxidant Support: Essential for regenerating glutathione, the body’s master antioxidant.
- Migraine Prevention: May improve mitochondrial energy metabolism in brain cells, which is often impaired in migraine sufferers.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Beef liver | 2.9 mg per 3 oz |
| Fortified cereals | 0.6-2.2 mg per serving |
| Yogurt | 0.5 mg per cup |
| Milk | 0.5 mg per cup |
| Eggs | 0.3 mg per large egg |
| Almonds | 0.3 mg per 1 oz |
Safety Information
Contraindications
- None known - riboflavin has an excellent safety profile
Potential Side Effects
- Bright yellow-orange urine (harmless) (common)
- Very well tolerated even at high doses (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.