Vitamin B2 (Riboflavin)
vitamins
Riboflavin is an essential B-vitamin that serves as a coenzyme in energy metabolism and antioxidant defence. It plays a critical role in converting carbohydrates, fats, and proteins into usable energy whilst supporting cellular health and nervous system function.
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Benefits
Dosage
Typical Dose
1.1–1.6 mg daily
Upper Limit
200 mg daily
Timing
With meals for optimal absorption
Forms & Bioavailability
Riboflavin (free form)
Standard absorption, water-soluble
Riboflavin-5-phosphate (activated form)
Enhanced bioavailability and direct coenzyme activity
Side Effects
Interactions
Research Summary
Riboflavin supplementation has shown promise for migraine prevention, with several clinical trials demonstrating a 50% reduction in migraine frequency. Research supports its role in energy metabolism and cellular antioxidant defence, though deficiency is rare in developed nations with adequate dietary intake.
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The Bottom Line on Vitamin B2 (Riboflavin)
Vitamin B2 (Riboflavin) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for energy production and metabolism and antioxidant protection. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Vitamin B2 (Riboflavin)
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