Vitamin B2 (Riboflavin low-dose)
What it is
At physiological doses of 1.1 to 1.3 mg per day, riboflavin is essential for the conversion of food into cellular energy via the electron transport chain. Deficiency causes cracked lips, sore throat, and light sensitivity. At 400 mg per day, it also prevents migraines (Cochrane confirmed). Water-soluble, so excess is simply excreted and turns urine bright yellow — completely harmless.
Dose
1.1–1.3 mg/day RDA for general health; 400 mg/day for migraine prevention (evidence-based)
Time of day & tips
Take with food. Urine turns bright yellow — this is harmless and confirms absorption. Water-soluble, so toxicity is not a concern at any tested dose. Morning with breakfast is ideal.
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