Ingredient guide
Riboflavin, or vitamin B2, is an essential vitamin for energy production. Deficiency is uncommon. Beyond nutrition, the most studied use is reducing the frequency of migraine attacks, where higher doses show promise, especially in children.
Moderate evidenceRiboflavin is vitamin B2, an essential water-soluble vitamin with a distinctive yellow colour. Your body cannot store much of it, so a steady supply from food is needed. It is found in milk, eggs, lean meat, green vegetables, and fortified grains. A true shortfall is uncommon in people who eat a varied diet.
Riboflavin is the raw material for two coenzymes that sit at the heart of energy production inside cells, particularly in the mitochondria, the cell's power plants. This energy role is the basis for its most interesting use. Migraine has been linked with mitochondrial energy problems, which is why researchers tried high-dose riboflavin.
The nutrition story is straightforward. Correcting a riboflavin shortfall resolves its symptoms, such as a sore mouth and skin changes. The more notable evidence is for migraine. Reviews of trials, especially in children, report that high-dose riboflavin reduced how often migraine attacks happened, with few side effects.
The adult evidence is a little less consistent, and reviewers note that more study is needed, but the safety and low cost make it attractive. We grade the evidence as moderate. Riboflavin is a safe, inexpensive option that may lower migraine frequency for some people, best used alongside a clinician's wider plan.
For everyday needs, food and a multivitamin supply plenty. For migraine, studies use a much higher 400 mg per day, taken for at least three months before judging it, since the effect builds slowly. Riboflavin is very safe and turns urine bright yellow, which is harmless. It is still wise to involve a healthcare provider in a migraine plan.
The adult recommended intake is about 1.1 mg to 1.3 mg per day, easily met by food. Migraine studies use much higher amounts, commonly 400 mg per day for adults, taken for at least three months. Riboflavin is water soluble with a wide safety margin. Ask your healthcare provider before using high doses for migraine.
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Riboflavin is a bright yellow vitamin, and any excess is passed in urine. The vivid colour is harmless and simply shows you are excreting what you do not need.
It has a wide safety margin and is generally very well tolerated, even at the 400 mg used for migraine. Bright-yellow urine is the most obvious effect.
The effect builds slowly. Studies run for at least three months, so give it that long before deciding whether it is helping.