Vitamin B2 (Riboflavin)
Also known as Riboflavin, Vitamin G
Riboflavin is the precursor to FAD and FMN, two coenzymes that drive mitochondrial energy production, antioxidant recycling, and the metabolism of other B vitamins. It is one of the most evidence-backed supplements for migraine prevention at high doses.
Benefits
Reduces migraine frequency
Strong400 mg/day of riboflavin has been shown in trials to reduce migraine frequency and duration.
Supports mitochondrial energy
StrongFAD and FMN are essential electron carriers in the mitochondria.
Recycles glutathione and activates other B vitamins
ModerateRiboflavin is needed to regenerate glutathione and to convert B6 and folate into their active forms.
Pros & cons
Pros
- Strong evidence for migraine prevention
- Critical for activating B6 and folate
- Very safe and inexpensive
Cons
- High-dose migraine protocol requires 400 mg, which can be hard to find
- Bright urine can be alarming until you know it is harmless
Side effects
Bright yellow urine
High-dose riboflavin turns urine a harmless neon yellow.
GI upset at high doses
Doses above 200 mg may cause nausea or diarrhoea in some people.
How to take it
Typical dose
1–1.5 mg RDA; 200–400 mg for migraine prevention
Timing
Morning or divided with meals; high doses with food
Tip: Take consistently for 2–3 months to judge migraine benefit.
Forms: which one to choose
The main forms of Vitamin B2 (Riboflavin) compared by absorption, tolerability, and best use.
Riboflavin
Most popularHigh absorptionBest for: General use and migraine prevention · The standard form used in migraine trials
Read about RiboflavinRiboflavin 5'-Phosphate
High absorptionBest for: People with suspected MTHFR or mitochondrial issues · Pre-formed active form; may be easier to use for some individuals
Read about Riboflavin 5'-PhosphateWhat the research says
Riboflavin for migraine prevention
StrongHigh-dose riboflavin (400 mg/day) reduces migraine frequency in adults and children.
How it connects
Relationships between Vitamin B2 (Riboflavin) and other supplements in the matrix.
Riboflavin and magnesium are a commonly recommended migraine-prevention pair.
Compare the pairingRiboflavin is required to convert folate into its active 5-MTHF form.
Compare the pairingFrequently asked questions
What is Vitamin B2 (Riboflavin) used for?
Vitamin B2 (Riboflavin) is most commonly used for energy, brain health, and antioxidant. 400 mg/day of riboflavin has been shown in trials to reduce migraine frequency and duration.
How much Vitamin B2 (Riboflavin) should I take?
A typical dose is 1–1.5 mg RDA; 200–400 mg for migraine prevention. Take consistently for 2–3 months to judge migraine benefit. Start at the lower end and confirm the right dose for you with a healthcare professional.
When is the best time to take Vitamin B2 (Riboflavin)?
Recommended timing: Morning or divided with meals; high doses with food.
What are the side effects of Vitamin B2 (Riboflavin)?
Reported side effects include bright yellow urine and gi upset at high doses. High-dose riboflavin turns urine a harmless neon yellow.
More Vitamins
Folate (B9)
The active B vitamin behind methylation, mood, and pregnancy health.
Vitamin B1 (Thiamine)
The energy metabolism cofactor that keeps nerves and muscles firing.
Vitamin B12 (Cobalamin)
The methylation and nerve-health vitamin that protects the brain and blood.
Compare Vitamin B2 (Riboflavin) with
Weighing your options? See how Vitamin B2 (Riboflavin) stacks up against similar supplements.