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Riboflavin (Vitamin B2)
Component of FAD/FMN coenzymes for energy production — high-dose (400mg) clinically shown to reduce migraine frequency.
What the evidence says
Riboflavin appears to help in 9 of 11 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1998–2026 with a typical study size of 218 participants.
Based on 33 studies · 13 meta-analyses · 7 RCTs · 18,112 total participants
Confidence
HighWhat the studies found
By outcome
Riboflavin has an evidence score of 9/10 — very strong evidence based on 32 indexed studies, including 16 meta-analyses. Component of FAD/FMN coenzymes for energy production — high-dose (400mg) clinically shown to reduce migraine frequency.
The commonly studied dose of Riboflavin is 25-50mg for general health; 400mg for migraine prevention. Research points to an estimated optimal dose around 400mg, with a minimum effective dose near 100mg. Individual response varies — start low and adjust.
The best time to take Riboflavin is in the morning. Take it with food. Riboflavin (vitamin B2) is a water-soluble B vitamin that serves as the precursor to FAD and FMN coenzymes in energy metabolism.
B-Complex
Probably helpsEssential B vitamins in their active methylated forms, supporting energy production, mood, and cognitive function.
Vitamin B12
Likely helpsDrives nerve myelination, red blood cell formation, and DNA synthesis — deficiency is common in vegans, vegetarians, and older adults.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Based on meta-analysis showing significant reduction in migraine frequency, days, duration, and pain score. High heterogeneity (I2=65-89%) in pooled analyses suggests variable individual responses. Most studies used 400mg daily dose.
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
Riboflavin is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are yellow-orange urine. Use caution if any of these apply to you: Known allergy or hypersensitivity to Riboflavin or related compounds.
Vitamin C
Probably helpsHumans cannot synthesize this vitamin — required for collagen production, immune cell function, and iron absorption; athletes need more.
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