How much Vitamin B2 (Riboflavin) should I take daily?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Recommended Daily Intake of Vitamin B2 (Riboflavin)
Overview of Vitamin B2 (Riboflavin) Requirements
Vitamin B2, also known as riboflavin, is a water-soluble vitamin essential for various biochemical processes, including energy production and the metabolism of fats, drugs, and steroids. The recommended daily allowance (RDA) for riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females.
Riboflavin Intake in the Elderly
A study evaluating riboflavin intake among elderly individuals found that 23.9% of the subjects had intakes lower than the recommended levels. Those with lower intakes exhibited higher activation coefficients of erythrocyte glutathione reductase (alpha-EGR), indicating poorer riboflavin status. This suggests that maintaining the recommended intake is crucial for optimal biochemical function in the elderly.
Bioavailability of Natural vs. Synthetic Riboflavin
A clinical trial comparing the bioavailability of natural versus synthetic vitamin B complexes, including riboflavin, found that both forms were equally effective in increasing serum levels of the vitamin. The study administered doses approximately 2.5 times above the RDA and observed significant increases in serum riboflavin levels, indicating that both natural and synthetic forms are effective for supplementation.
Riboflavin in Very-Low-Birth-Weight Infants
Research on very-low-birth-weight (VLBW) infants receiving high doses of riboflavin (up to 18 times more than human milk) showed that these infants developed significantly higher plasma riboflavin levels. However, the American Society of Clinical Nutrition recommends lower daily administration to avoid potential oxidative stress from riboflavin photodegradation.
Riboflavin Supplementation and Bone Health
A two-year randomized controlled trial investigated the effects of low-dose B-vitamin supplementation, including riboflavin, on bone mineral density (BMD) in adults. The study found no overall effect on BMD but noted specific benefits for individuals with lower baseline B12 status, suggesting that riboflavin, along with other B vitamins, may support bone health in certain populations.
Optimal Riboflavin Dosage
A study on volunteers taking varying doses of riboflavin (10, 20, and 30 mg) concluded that 10 mg is an optimal dose for treating riboflavin deficiency. This dose was effective in improving riboflavin status without causing adverse effects.
Conclusion
The recommended daily intake of riboflavin is 1.3 mg for men and 1.1 mg for women. While higher doses can be beneficial in specific populations, such as the elderly or those with certain health conditions, it is generally advisable to adhere to the RDA to maintain optimal health. Supplementation should be considered based on individual needs and under medical guidance to avoid potential adverse effects.
Sources and full results
Most relevant research papers on this topic