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Vitamin B2 (Riboflavin)
Specialistalso —
What it isRiboflavin is a B vitamin that forms the cofactors FAD and FMN, central to mitochondrial energy production and antioxidant defense.
DoesDrives oxidative metabolism, supports glutathione recycling, and helps activate other B vitamins including B6 and folate.
GoodAdequate riboflavin supports mitochondrial energy and migraine prevention.
BadDeficiency causes cracks at mouth corners, glossitis, and contributes to migraine, particularly in those with mitochondrial vulnerability.
- Standard
- 4–24 µg/L.
- Optimal
- 12–22 µg/L (higher is good within range)
- Modifiers
- Falls with alcohol; high doses cause yellow urine (harmless).
How to optimize
- Lifestyle
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- Diet
- Dairy, eggs, almonds, mushrooms, beef liver, leafy greens.
- Supplements
- Riboflavin (25–400mg/day for migraine prophylaxis); B-complex.
- Peptides
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- Drugs
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Reference ranges are general adult lab norms; optimal ranges are editorial picks from the longevity literature — not medical advice. Always interpret results with your physician.
within Vitamins