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Riboflavin (Vitamin B2) Supplement Benefits and Dosage

We use the equivalent amount of B2 as found in 150 cups of quinoa in our Smart Supplement—here's why.

ingredients 09 riboflavin-B2 illustration
Sophie Medlin
Sophie Medlin
Head of Nutritional Research
February 11, 2020
3 min read

Riboflavin (vitamin B2) functions

Vitamin B2 helps with:

  • The production of two protein-dependant cofactors (FAD and FMN)

  • The maintenance of normal metabolism

  • Energy and red blood cell maintenance

Riboflavin (vitamin B2) dosage

The Nutrient Reference Value (NRV) is around 1.4mg per day. In every dose of Heights Smart Supplement, there is 30mg (equal to 7.5 pints of dairy milk or 150 cups of quinoa) which is 2727% of the NRV. The NRV is really the minimum amount and higher doses have been shown to be beneficial. There are also no suggested negative side effects from taking this higher dose.

This is why we choose to include a higher dose of riboflavin to make sure you are getting all the benefits from the vitamin B2.

Riboflavin (vitamin B2) research

Vitamin B2 may have protective qualities against Parkinson’s disease, as sufferers have been shown to have significantly lower levels than healthy individuals. It could also be beneficial in reducing risk of Alzheimer’s.

Riboflavin benefits for the brain

As its other B vitamin cohorts, Riboflavin contributes to a well functioning nervous system.

Riboflavin (vitamin B2) benefits

  • Contributes to a well functioning nervous system

  • Maintains a normal metabolism

  • Essential for energy release from food

  • Protects eyes from free radical damage (antioxidant)

Plays well with

Riboflavin is available through diet, but mostly from animal sources, so those on a plant-based diet benefit from supplementation. To optimise the release of energy, it’s best consumed with other B vitamins. It’s also easily destroyed by the sun, so supplement for security.

Clever stuff - Vitamin B2 and migraines

A study of migraine-sufferers showed that daily supplementation of vitamin B2 cut migraine frequency in half.

Heights Smart Supplement bottle with blueberries, sugar snap and seeds
Heights Smart Supplement with blueberries and a snap pea
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Here’s a handful of relevant scientific studies on vitamin B2 (riboflavin).

  • Smart Supplement
  • Braincare Journal
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