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VitaminsModerate evidence

Vitamin B2

Also known as: riboflavin

Vitamin B2 is involved in cellular energy production, iron metabolism and protecting cells from oxidative stress. At high doses it is studied for migraine prevention.

What it is used for

  • Normal energy metabolism, vision and skin – strong evidence (EFSA)
  • Migraine prevention at about 400 mg/day – moderate evidence
  • Reduction of tiredness – EFSA-approved claim when intake is low

Forms and how they differ

riboflavin

standard form

riboflavin-5-phosphate

active form, advantages for healthy people are not clearly shown

When to take it

With food, in the morning or during the day.

Pairs well with

Other B vitamins, magnesium (for migraine).

Do not combine / separate

No significant interactions with supplements.

Watch out for

If you want to use high doses for migraine prevention, consult your doctor. In pregnancy and if you take medicines, also consult your doctor.

Safety

EFSA has not set an upper limit; do not exceed the label dose. Bright yellow urine is harmless.

Practical tip

For migraine, any benefit usually shows only after 2–3 months of regular use.

Products containing Vitamin B2 4

Vitamin B2 100 mg100 mg / servingEnergyEyesSkin
Vitamin B2 100 mgriboflavin · 100 mg / capsuleEnergyEyesSkin
Vitamin B2 riboflavin 28 mgriboflavin · 28 mg / capsuleEnergyEyesSkin
Vitamin B2 riboflavin-5'-phosphate 8 mgriboflavin-5'-phosphate · 8 mg / capsuleEnergyEyesSkin
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Vitamin B2 with others

Which supplements do you actually need?

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From the same group

B complexModerate evidenceBeta-caroteneWeak evidenceBiotinWeak evidenceBrewer's yeastWeak evidenceCamu camuWeak evidenceCholineModerate evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.