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Vitamin B2 (Riboflavin)
An essential B vitamin that powers energy production and antioxidant defenses — and is notably used at high doses to help prevent migraines.
Benefits
- +Essential for energy production from food
- +Supports antioxidant defense (glutathione recycling)
- +May help reduce migraine frequency at higher doses
- +Supports healthy skin, eyes, and nervous system
- +Needed to activate vitamins B6 and folate
Dosage & Cost
Range1.1–400 mg/day
TimingWith food
Daily cost$0.02–$0.10
RDA is ~1.1–1.3 mg/day; migraine prophylaxis studies use 400 mg/day. Bright-yellow urine is normal and harmless.
Side Effects
- !Very well tolerated; excess is excreted in urine
- !Harmless bright-yellow urine
- !Mild digestive upset at high doses
- !Generally considered very safe
Food Sources
- • Dairy (milk, yogurt, cheese)
- • Eggs
- • Lean meats and organ meats
- • Almonds
- • Fortified cereals
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.