Riboflavin

Why You Need It

• Energy Production: It is essential for converting carbohydrates, fats, and proteins into energy.
• Antioxidant Defense: It helps regenerate glutathione, a major antioxidant that detoxifies the body.
• Cellular Growth: Crucial for normal cell function, growth, and overall metabolism.
• Skin & Eye Health: Helps maintain healthy mucous membranes and may reduce the risk of cataracts.

Deep Dive

Riboflavin is the precursor to two major coenzymes: FMN and FAD. Without these, the electron transport chain (your body's energy generator) grinds to a halt. This is why a deficiency often leads to that 'run-down' feeling or soreness in the mouth. Unlike some vitamins that act alone, B2 works best in a team, often found in B-complex supplements. It plays a specific role in iron metabolism, helping your body utilize iron more effectively to prevent anemia.

Natural Food Sources

Getting Riboflavin from food is highly effective because it is naturally packaged with other B vitamins. Dairy products and organ meats are the absolute powerhouses, but plant-based eaters have great options too.

Supplementation

Dosage: The Recommended Dietary Allowance (RDA) is 1.1 mg/day for women and 1.3 mg/day for men. Who should take it: It is generally found in multivitamins. You might specifically need a supplement if you are pregnant, breastfeeding, or on a strict exercise regimen that increases metabolic demand. It is often used therapeutically to prevent migraines.