Vitamin
Riboflavin (Vitamin B2)
Also known as: Vitamin B2, lactoflavin, ovoflavin, hepatoflavin
Riboflavin is an essential B vitamin that functions as a coenzyme in energy metabolism, antioxidant defense, and cellular respiration. Well-established supplementation supports normal energy production and may help prevent deficiency-related conditions.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Riboflavin (Vitamin B2) product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Craving and Stress Support | 93 A | $1.33 |
| 2 | Thorne Methyl-Guard Plus | 91 A | $2.07 |
| 3 | Pure Encapsulations B-Complex liquid | 91 A | $1.34 |
| 4 | Nature Made B-Complex with C Caplets | 90 A | $0.11 |
| 5 | Nutricost Pre-Workout For Women Powder | 89 A | $0.73 |
| 6 | Nutricost Pre-Workout Complex | 89 A | $0.83 |
| 7 | Garden of Life Vitamin Code Raw B-Complex | 89 A | $0.50 |
| 8 | Life Extension Boron | 89 A | $0.06 |
| 9 | Thorne Advanced Nutrients | 88 A | $2.40 |
| 10 | Thorne Basic Nutrients 2/Day | 88 A | $0.60 |
| 11 | Thorne Basic Prenatal | 88 A | $1.23 |
| 12 | Thorne Men's Multi 50+ | 88 A | $1.87 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Riboflavin (Vitamin B2) should I take?
The typical range is 1.1–1.3 mg daily (RDA); 200–400 mg daily for migraine prevention. Migraine prevention studies typically used 8–12 weeks duration; daily intake for ongoing support
When should I take Riboflavin (Vitamin B2)?
Any time of day; may be taken with meals for better tolerance. Can be taken with or without food; water-soluble vitamin.
Which form of Riboflavin (Vitamin B2) is best?
capsule. Other forms in the catalog: tablet, powder.
Is Riboflavin (Vitamin B2) safe?
Commonly reported: Yellow discoloration of urine (harmless, due to excess water-soluble vitamin excretion), Rare: mild gastrointestinal upset at very high doses.
Which Riboflavin (Vitamin B2) supplement scores highest?
Thorne Craving and Stress Support, at 93/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
1.3 mg / dayRiboflavin (Vitamin B2) has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Riboflavin (Vitamin B2) dosage reference →Primary uses
- Energy production and metabolism support
- Migraine prevention
- Red blood cell formation
- Antioxidant defense
- Deficiency prevention
What systematic reviews concluded
Outcomes that systematic reviews of Riboflavin (Vitamin B2) reached a verdict on: 1 with a benefit, 1 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (1)
“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.” PMID 33779525 · 2 reviews
Not enough to say: energy metabolism.
3 findings from reviews in specific patient groups (such as cancer, pregnancy or surgery) are not shown here.
How it works
- Converted to FAD and FMN, essential cofactors for oxidoreductase enzymes
- Supports mitochondrial electron transport chain
- Participates in amino acid and fatty acid oxidation
- Contributes to glutathione reductase activation in antioxidant systems
Dosage
- Typical range
- 1.1–1.3 mg daily (RDA); 200–400 mg daily for migraine prevention
- Timing
- Any time of day; may be taken with meals for better tolerance
- With food
- Can be taken with or without food; water-soluble vitamin
- Duration
- Migraine prevention studies typically used 8–12 weeks duration; daily intake for ongoing support
- Special populations
- Pregnant/lactating women: 1.4–1.6 mg/day; higher doses generally well-tolerated across populations
Forms
- capsule· 70/100
- tablet· 70/100
- powder· 70/100
Safety
Common side effects
- Yellow discoloration of urine (harmless, due to excess water-soluble vitamin excretion)
- Rare: mild gastrointestinal upset at very high doses
Contraindications
- No significant contraindications; water-soluble excess is rapidly excreted
- Caution in patients with known riboflavin sensitivity (rare)
Products containing Riboflavin (Vitamin B2)
Top-scoring supplements in our catalog that list Riboflavin (Vitamin B2) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Riboflavin is an essential micronutrient with well-established biochemical roles and strong RCT evidence for migraine prophylaxis at higher doses. Decades of research confirm its necessity for human health and metabolic function.
Grade A: Multiple well-designed human trials support the main claims.
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.