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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
1 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. 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.

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

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.