Riboflavin (Vitamin B2)
Component of FAD/FMN coenzymes for energy production — high-dose (400mg) clinically shown to reduce migraine frequency.
Riboflavin (Vitamin B2) is essential for energy production as a component of FAD and FMN coenzymes. It's particularly notable for its strong evidence in migraine prevention, where high-dose supplementation (400mg) has been shown to significantly reduce frequency and severity. It also supports antioxidant systems by regenerating glutathione.
Component of FAD and FMN coenzymes
Helps regenerate glutathione
Supports mitochondrial energy production
How Riboflavin works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
25-50mg for general health; 400mg for migraine prevention
Loading: For migraines: 400mg/day, takes 3 months for full effect
Take with food
| Form | Type |
|---|---|
| 💊Riboflavin or Riboflavin-5-Phosphate (R-5-P) | Recommended |
| 💊Standard riboflavin | Alternative |
R-5-P is the active form. Standard riboflavin is well-absorbed and effective for most people.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Best absorbed when taken with food. Higher doses can be split throughout the day.
Significant reduction in migraine frequency
Improved energy metabolism
Harmless fluorescent yellow color to urine
400mg/day is well-studied for prevention
May reduce riboflavin absorption
May increase riboflavin breakdown
May reduce riboflavin absorption in gut
Tip: Expected and harmless
Top studies from 39+ peer-reviewed papers
Kohandel Gargari O et al. • JAMA network open (2024)
“In this network meta-analysis of randomized clinical trials, topiramate and pregabalin were associated with reduction in headache frequency and intensity.”
Chen YS et al. • Nutritional neuroscience (2022)
“A pooled analysis of available randomized controlled clinical trials demonstrated that Vitamin B2 400 mg/day for three months supplementation had significant effect on days, duration, frequency, and pain score of migraine attacks.”
Talandashti MK et al. • Neurological sciences : official journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology (2025)
“The use of certain dietary supplements has resulted in a significant decrease in migraine prophylaxis.”
Bradbury KE et al. • The Cochrane database of systematic reviews (2025)
“The evidence for the effect of oral riboflavin supplements on systolic and diastolic blood pressure is very uncertain.”
Buzatu R et al. • Nutrients (2025)
“Conclusions: Across diverse populations, inadequate vitamin B complex intake-especially folate-was consistently linked to worse periodontal outcomes.”
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