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

Vitamin B2 (Riboflavin) vs. Vitamin E (d-Alpha-Tocopherol)

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

Comparing:
Vitamin B2 (Riboflavin)
Vitamin E (d-Alpha-Tocopherol)
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 →
Vitamin E (d-Alpha-Tocopherol) →

Vitamin E is the principal fat-soluble peroxyl radical-scavenging antioxidant protecting cellular polyunsaturated membrane phospholipids. Adult RDA is 15 mg (22.4 IU) of d-alpha-tocopherol, with a Tolerable Upper Limit of 1,000 mg (1,500 IU)/day.

View full Vitamin E (d-Alpha-Tocopherol) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Vitamin B2 (Riboflavin)
Vitamin E (d-Alpha-Tocopherol)
Nutrient Type
Water-Soluble Isoalloxazine Vitamin Fat-Soluble Chromanol Lipophilic Vitamin
Adult RDA / RDI
1.3 mg / day (Men) / 1.1 mg / day (Women) 15 mg / day (22.4 IU) of 2R-alpha-tocopherol
Tolerable Upper Limit (UL)
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) 1,000 mg / day (1,500 IU synthetic) (Excess impairs Vitamin K clotting cascade)
Chemical Forms
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) RRR-alpha-Tocopherol (Natural d-alpha), all-rac-alpha-Tocopherol (Synthetic dl-alpha), Gamma/Delta-Tocopherols
Primary Biological Function
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation Breaks lipid peroxidation chain in PUFA cell membranes, protects LDL from oxidative modification, maintains erythrocyte membrane integrity
Deficiency Condition
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) Hemolytic anemia, Spinocerebellar ataxia, Peripheral neuropathy, Loss of vibratory/proprioceptive sense
Top Whole Food Sources
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach Wheat Germ Oil, Sunflower Seeds, Raw Almonds, Hazelnuts, Sunflower Oil, Spinach, Hass Avocado
Photodegradation Vulnerability
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) —
Hepatic Alpha-TTP Specificity
— The liver secretes only alpha-tocopherol into VLDL via Alpha-Tocopherol Transfer Protein (alpha-TTP); other tocopherols are degraded in bile

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