# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Vitamin B12 (Cobalamin) vs. Vitamin B2 (Riboflavin)

Comparing 2 standards across 9 specifications. 9 key differences identified.

Comparing:
Vitamin B12 (Cobalamin)
Vitamin B2 (Riboflavin)
Vitamin B12 (Cobalamin) →

Vitamin B12 is a cobalt-containing water-soluble corrinoid synthesized exclusively by microorganisms. Adult RDA is 2.4µg/day (no Upper Limit established), required for DNA synthesis, methionine synthase homocysteine conversion, and myelin sheath maintenance.

View full Vitamin B12 (Cobalamin) spec sheet →
Vitamin B2 (Riboflavin) →

Vitamin B2 is an essential water-soluble isoalloxazine vitamin serving as the core structural component of Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD) coenzymes in cellular redox respiration. Adult RDA is 1.3 mg (men) / 1.1 mg (women).

View full Vitamin B2 (Riboflavin) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Vitamin B12 (Cobalamin)
Vitamin B2 (Riboflavin)
Nutrient Type
Water-Soluble Corrinoid Vitamin Water-Soluble Isoalloxazine Vitamin
Adult RDA / RDI
2.4 µg / day (2.6µg pregnancy, 2.8µg lactation) 1.3 mg / day (Men) / 1.1 mg / day (Women)
Tolerable Upper Limit (UL)
None Established (Extremely low toxicity) None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine)
Chemical Forms
Methylcobalamin (Active), Adenosylcobalamin (Active), Cyanocobalamin (Stable synthetic) Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD)
Primary Biological Function
Methionine synthase cofactor, Methylmalonyl-CoA mutase cofactor, Myelin integrity, Erythropoiesis Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation
Deficiency Condition
Pernicious / Megaloblastic Anemia, Irreversible Neurological Peripheral Neuropathy Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis)
Top Whole Food Sources
Oysters, Beef Liver, Sardines, Salmon, Beef, Dairy, Eggs (Absent in unfortified plant foods) Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach
Absorption Mechanism
Requires Gastric Acid, R-Protein, and Intrinsic Factor (IF) via Ileal Cubam receptors —
Photodegradation Vulnerability
— Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure)

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