7-Day Riboflavin (B2) Restoration Plan
Protocol Objectives
Eggs & Dairy
Milk, yogurt, and eggs are the most bioavailable everyday sources of Riboflavin.
Organ Meats
Liver and kidneys are incredibly dense sources.
Almonds
The best nut source for B2.
Green Veg
Spinach and asparagus contribute decent amounts.
Day 1 Egg Day
Breakfast
3 Eggs Scrambled
High B2 start.
Lunch
Cobb Salad
More eggs + cheese.
Dinner
Steak & Mushrooms
Mushrooms are B2 fungi.
Day 2 Dairy Power
Breakfast
Greek Yogurt Parfait
Yogurt + Almonds.
Lunch
Cream of Spinach Soup
Milk base.
Dinner
Salmon with Dill Sauce
Cream based sauce.
Day 3 Liver Boost
Breakfast
Omelet with Cheese
Standard B2.
Lunch
Liver Pate on Crackers
Superfood dose.
Dinner
Lamb Chops
Red meat source.
Day 4 Almonds
Breakfast
Almond Butter Toast
Dense B2 nut.
Lunch
Spinach Salad with Almonds
Greens + Nuts.
Dinner
Trout Almondine
Classic B2 dish.
Day 5 Seafood
Breakfast
Smoked Salmon
Oily fish.
Lunch
Clam Chowder (Creamy)
Dairy + Seafood.
Dinner
Mackerel
Rich fish.
Day 6 Veggie Sources
Breakfast
Feta & Spinach Frittata
Cheese + Greens.
Lunch
Mushroom Soup
Fungi B2.
Dinner
Asparagus & Chicken
Asparagus B2.
Day 7 Maintenance
Breakfast
Yogurt & Berries
Daily staple.
Lunch
Turkey & Swiss Sandwich
Cheese helps.
Dinner
Roast Beef
Meat source.
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Light Sensitivity
Riboflavin is destroyed by light. Store milk/grains in opaque containers, not clear glass exposed to sun.
MTHFR
Riboflavin is a cofactor for the MTHFR enzyme. Adequate B2 levels can help stabilize MTHFR function.
Scientific References:
1. Powers, H. J. (2003). 'Riboflavin (vitamin B-2) and health.' AJCN.
2. Schoenen, J., et al. (1998). 'Effectiveness of high-dose riboflavin in migraine prophylaxis.' Neurology.
1. Powers, H. J. (2003). 'Riboflavin (vitamin B-2) and health.' AJCN.
2. Schoenen, J., et al. (1998). 'Effectiveness of high-dose riboflavin in migraine prophylaxis.' Neurology.