Vitamin B2


Riboflavin is essential for normal growth and development, reproduction, lactation, physical performance, and well-being. It also keeps our skin, nails and hair healthy. Vitamin B2 is water-soluble and is not stored in the body. It must, therefore, be supplied daily. Riboflavin belongs to a group of yellow fluorescent pigments called flavins. When excreted, it gives the urine a characteristic bright yellow color.

The best sources of vitamin B2 are liver, milk, and dairy products. Other sources include meats, dark green vegetables, eggs, avocados, oysters, mushrooms and fish (especially salmon and tuna).

Dosage Info

Dosage Range

1.2-100mg daily. Occasionally higher doses, up to 400mg per day, have reportedly been used under medical supervision for certain conditions such as migraine headaches. (1)

Most Common Dosage

10mg daily.

Dosage Forms

Tablets, capsules, liquids, liposomal sprays, and effervescent tablets.

Interactions and Depletions



Reported Uses

Riboflavin is instrumental in the metabolism of fatty acids and amino acids while playing a key role in energy production for the body. It is also an important antioxidant.

As part of its role as an antioxidant, riboflavin provides targeted protection for the eyes and may help prevent cataracts. (2) It has also shown promise in the treatment of migraines. (3) Finally, riboflavin deficiency may be linked to depression. (4)

Toxicities & Precautions


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This dietary supplement is considered safe when used in accordance with proper dosing guidelines.

Pregnancy / Breast Feeding

To date, the medical literature has not reported any adverse effects related to fetal development during pregnancy or to infants who are breast-fed. Proper nutrition is essential during pregnancy for the healthy development of the fetus. Numerous vitamins and minerals are a vital part of proper nutrition. If you are pregnant, think you might be pregnant, trying to get pregnant, or breast-feeding an infant, talk to your healthcare professional about supplementing your diet with appropriate vitamins and minerals.

Age Limitations

To date, the medical literature has not reported any adverse effects specifically related to the use of this dietary supplement in children. Vitamins and minerals are an essential part of proper growth and development. Talk to your healthcare professional about the appropriate use of vitamins and minerals in children. Do not use any vitamin or mineral in children under 2 years of age unless first discussed with your healthcare professional.


  1. View Abstract: Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraine prophylaxis. Neurology. Feb1998;50(2):466-470.
  2. View Abstract: Leske MC, et al. Biochemical Factors in the Lens Opacities. Case-control Study. The Lens Opacities Case-Control Study Group. Arch Ophthalmol. Sep1995;113(9):1113-19.
  3. View Abstract: Schoenen J, et al. Effectiveness of High-dose Riboflavin in Migraine Prophylaxis. A Randomized Controlled Trial. Neurology. Feb1998;50(2):466-70.
  4. View Abstract: Carney MW, et al. Thiamine, Riboflavin and Pyridoxine Deficiency in Psychiatric In-patients. Br J Psychiatry. Sep1982;141:271-72.