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Riboflavin (Vitamin B2)
Component of FAD/FMN coenzymes for energy production — studied at high dose (400mg) for headache frequency.
What the evidence says
Riboflavin appears to help in 4 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1976–2026 with a typical study size of 205 participants.
Based on 82 studies · 11 meta-analyses · 43 RCTs · 1,279,779 total participants
Confidence
High confidenceWhat the studies found
By outcome
Scored Moderate (6.5) because meta-analyses consistently support high-dose (400mg) riboflavin for migraine prophylaxis with an excellent safety profile, though most trials are small and other claimed benefits remain uncertain.
46 randomised trials
every one checked individually
Every randomised or controlled trial of Riboflavin indexed in PubMed, not a hand-picked subset. Meta-analyses and systematic reviews are deliberately excluded from this count: most of them cover many compounds at once, so counting them would inflate it.
PubMed · as of Jul 2026
46 trials ongoing or recruiting · 199 completed on ClinicalTrials.gov
34 of the completed trials have posted results
Registered trials show research momentum for Riboflavin, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Oct 2026
Under EU law (Reg. 1924/2006), EFSA reviews whether a specific health claim for Riboflavin meets the evidence standard. These are independent regulatory decisions on claims — not studies, and never counted toward the evidence score above.
Authorised claims
“Riboflavin (Vitamin B2) Riboflavin contributes to normal energy-yielding metabolism”
“Riboflavin (Vitamin B2) Riboflavin contributes to normal functioning of the nervous system”
“Riboflavin (Vitamin B2) Riboflavin contributes to the maintenance of normal mucous membranes”
“Riboflavin (Vitamin B2) Riboflavin contributes to the maintenance of normal red blood cells”
“Riboflavin (Vitamin B2) Riboflavin contributes to the maintenance of normal skin”
“Riboflavin (Vitamin B2) Riboflavin contributes to the maintenance of normal vision”
“Riboflavin (Vitamin B2) Riboflavin contributes to the normal metabolism of iron”
“Riboflavin (Vitamin B2) Riboflavin contributes to the protection of cells from oxidative stress”
“Riboflavin (Vitamin B2) Riboflavin contributes to the reduction of tiredness and fatigue”
Not authorised by EFSA
“Vitamin B2 Necessary for healthy teeth, bones, hair, skin and nails”
“Vitamin B2 - Riboflavin is needed/important for mental function and performance”
“Not authorised” means the specific claim wording did not meet the EU’s evidence standard — often a matter of dossier or phrasing, not proof of no effect. EFSA judges marketing claims and is kept separate from our study-based evidence score.
Source: EU Register of nutrition and health claims (European Commission / EFSA) · register snapshot Feb 2013
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.
400mg/day is well-studied for prevention
May increase riboflavin breakdown
May reduce riboflavin absorption in gut
Riboflavin has an evidence score of 6.5/10 — moderate evidence based on 82 indexed studies, including 10 meta-analyses. Component of FAD/FMN coenzymes for energy production — studied at high dose (400mg) for headache frequency. Representative study: PMID 33779525.
The commonly studied dose of Riboflavin is 25-50mg for general health; 400mg for migraine prevention (the one cited trial used 400 mg, none used 25 to 50 mg). Individual needs vary — start at the lower end of the range and adjust based on how you respond.
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.
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 B12
Likely helpsDrives nerve myelination, red blood cell formation, and DNA synthesis — deficiency is common in vegans, vegetarians, and older adults.
Vitamin D3
Probably helpsHormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.
B-Complex
Probably helpsEssential B vitamins in their active methylated forms, supporting energy production, mood, and cognitive function.
Methylfolate
Likely helpsBioactive folate that bypasses MTHFR conversion — critical for the 30-40% of people with gene variants affecting mood and methylation.
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Reviewed by Dr. Baher Al Hakim · Last reviewed May 2026 · evidence from 82 studies · how we score · editorial policy
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.
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