Riboflavin (as R-5-P)
The active, coenzyme form of Vitamin B2 for enhanced energy production and cellular function.
Also known as: Riboflavin-5-Phosphate • Vitamin B2
Overview
Riboflavin-5-Phosphate (R-5-P) is the active, readily usable form of Vitamin B2. Unlike standard riboflavin, which needs to be converted by the body into R-5-P, this form is immediately available for use in various enzymatic reactions. It is essential for energy metabolism, cellular growth, and the metabolism of fats, drugs, and steroids.
Key Benefits
Supports Energy Production
R-5-P is a crucial component of coenzymes involved in the electron transport chain, the primary process for generating ATP (energy).
Acts as an Antioxidant
It is required for the regeneration of glutathione, a master antioxidant in the body.
Essential for Red Blood Cell Production
Riboflavin is necessary for the formation of healthy red blood cells and for iron metabolism.
Dosage & How to Take
Dosage of R-5-P can vary based on individual needs. Those with certain genetic mutations may benefit from higher doses.
| Purpose | Dose | Notes |
|---|---|---|
| General Health | 25-50 mg/day | A good daily dose for most people. |
| Migraine Prevention | 400 mg/day (of standard riboflavin) | High doses of riboflavin have been studied for migraine prevention. Consult a doctor for this use. |
Best Time to Take
Take with food to enhance absorption.
With or Without Food
Yes, with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Riboflavin-5-Phosphate (R-5-P) | High | Individuals with absorption issues or genetic variations | This is the active, body-ready form. |
| Riboflavin | Good | General supplementation | The standard form, which needs to be converted to R-5-P in the body. |
Side Effects & Safety
Common
- Bright yellow urine (harmless)
Rare
- Diarrhea or stomach upset (at very high doses)
Contraindications
- None known.
Interactions
These medications can decrease the absorption of riboflavin.
Can increase the absorption of riboflavin.
Scientific Research
Riboflavin (vitamin B-2) and health
This review discusses the essential role of riboflavin in human health and disease prevention.
High-dose riboflavin for migraine prophylaxis: a review
High-dose riboflavin (400 mg/day) has been shown to be effective in reducing the frequency of migraine headaches.
Food Sources
Products With Riboflavin (as R-5-P)
4 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.