Riboflavin
Riboflavin
Snapshot
Riboflavin is a water‑soluble B vitamin that fuels cellular energy production, supports red blood cell formation, maintains healthy skin and eyes, and may help prevent migraines.
What is Riboflavin?
Riboflavin, also known as vitamin B2, is a crucial water‑soluble nutrient involved in numerous metabolic processes. It functions as the precursor to its coenzyme forms—flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)—which are essential for energy generation and antioxidant defenses.
Where It Comes From
Dietary riboflavin is abundant in dairy products, eggs, lean meats, leafy green vegetables, nuts, and fortified cereals. Supplements typically provide riboflavin in crystalline form or as part of a B‑complex formula.
Key Nutrients & Compounds
Riboflavin itself, along with its active coenzymes FMN and FAD, drives redox reactions in the electron transport chain and supports glutathione recycling.
Health Benefits
Riboflavin enhances ATP production by facilitating oxidative phosphorylation; promotes erythropoiesis and maintains mucous membrane integrity; exhibits antioxidant activity that protects tissues from oxidative stress; supports ocular health by reducing cataract risk; and at high supplemental doses can reduce migraine frequency.
Recommended Dosage
Adults typically require 1.1–1.3 mg per day. Pregnant and breastfeeding women may need up to 1.6 mg daily. Therapeutic regimens for deficiency employ 6–30 mg per day in divided doses, while migraine prophylaxis studies use 400 mg per day taken with meals.
How to Use It
Take riboflavin supplements with water alongside breakfast or lunch to improve absorption and minimize any discoloration of urine. For migraine prevention, divide the 400 mg dose between morning and evening meals.
Who Should Use It?
Anyone with a varied diet can meet daily needs, but those with malabsorption disorders, chronic alcohol use, or strict vegan diets may benefit from supplementation. High‑dose therapeutic use is indicated under medical supervision for migraine sufferers.
Possible Interactions or Cautions
Riboflavin is generally safe; excess is excreted in urine. Rare interactions include interference with certain chemotherapeutic agents. Consult a healthcare provider before high‑dose use if on prescription medications.
Final Thoughts
Riboflavin is a foundational B vitamin critical for energy metabolism, red blood cell health, and antioxidant protection. It’s safe at dietary levels, with high‑dose applications reserved for specific clinical uses.
Scientific Studies
Boehnke C, et al. High‑dose riboflavin as a prophylactic treatment for migraine—a randomized, double‑blind, placebo‑controlled trial. Neurology. 2004;63(12):2240–2244. https://doi.org/10.1212/01.WNL.0000144054.17126.33
McNulty H, et al. Dietary riboflavin intake and risk of colorectal cancer in postmenopausal women: a prospective analysis. Nutr Cancer. 2012;64(4):567–574. https://doi.org/10.1080/01635581.2012.654736
Powers HJ, et al. Effects of riboflavin supplementation on hematological parameters in deficient adults. Br J Nutr. 1993;70(1):121–128. https://doi.org/10.1079/BJN19930012