Vitamin

Riboflavin (Vitamin B2)

Also known as: Vitamin B2, lactoflavin, ovoflavin, hepatoflavin

Evidence

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.

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Daily target & upper limit

1.3 mg / day

Riboflavin (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

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.

Thorne

Craving and Stress Support

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.