Vitamin B2 (Riboflavin low-dose)

Tier 2 — promising · Energy metabolism · Cellular function · B2

At physiological doses of 1.1-1.3 mg/day, riboflavin is essential for the electron transport chain (via FAD and FMN cofactors), folate recycling, and antioxidant regeneration. Deficiency causes angular cheilitis, glossitis, and photophobia. Note: this card covers the low-dose nutritional role — migraine prophylaxis requires 400 mg/day (a separate pharmacological use). The 2021 Chen meta-analysis (9 RCTs, 673 subjects, PMID 33779525) confirmed 400 mg/day for three months significantly reduced migraine days, frequency, and severity. Water-soluble; yellow-orange urine colouration is harmless.…

Dose: Nutritional: 1.1-1.3 mg/day (RDA). Migraine prophylaxis: 400 mg/day for at least 3 months (separate pharmacological indication). Multi-B supplements typically provide 1.7-25 mg — all safe.