Riboflavin 5-Phosphate (R5P)
Solid evidence for active b2. Not a miracle worker, but genuinely useful for the right person.
Verdict
6/10 Mixed
Evidence
Grade B / 100+ Studies
The No-BS Summary
8 things. 60 seconds. Everything you need.
WHAT IT DOES
Pre-converted B2. No liver conversion needed.
DOES IT WORK?
6/10 Mixed. Active form of riboflavin that skips liver conversion. May be better for those with absorption issues. Good evidence for migraine prevention at 400mg. Fluorescent yellow urine is normal.
HOW MUCH TO TAKE
Follow label
COST
$25-60/month depending on brand and form.
FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
AFTER A FEW WEEKS
Most people notice something by week 2-3.
SAFETY
Safe for most people. No red flags at normal doses.
HOW IT FEELS
Energy support and migraine reduction over weeks.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
How effective is creatine monohydrate at different doses? Here's what the research shows.