Riboflavin (Vitamin B2)
Also known as: vitamin B2, lactoflavin, E101, riboflavine
Riboflavin is the yellow, water-soluble B vitamin that the body builds into the flavin coenzymes FMN and FAD, which drive energy production and the recycling of other vitamins including B6, folate, and niacin. Free riboflavin is the standard supplement form. Beyond multivitamin levels, high doses of 400 mg per day are used in migraine-support products on the strength of small trials and neurology-society guidance. It is very safe, in part because the gut absorbs little from single doses above roughly 27 mg.
Research summary
Converted to FMN and FAD, cofactors for flavoprotein oxidoreductases in the electron transport chain, fatty acid oxidation, and one-carbon metabolism.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1.3 mg | 1.3–400 mg | 400 mg | — |
RDA is 1.3 mg for men and 1.1 mg for women; DV 1.3 mg. NIH ODS reports no UL because 400 mg/day for at least 3 months produced no reported adverse effects, and a randomized trial of 400 mg/day in adults with migraine is the basis for the Canadian Headache Society's 400 mg recommendation. Because absorption from a single dose plateaus around 27 mg, high-dose products work best split with meals. Expect bright yellow urine within hours; warn consumers on the label.
Standardization: ≥98% riboflavin (USP)
Source material: fermentation (Bacillus subtilis or Ashbya gossypii)
Forms of Riboflavin (Vitamin B2)
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Riboflavin (Vitamin B2) | 1.3–400 mg | — | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Riboflavin 5'-Phosphate (FMN) | 1.3–25 mg | — | Capsule, Powder, Tablet, Liquid, Gummy | mid |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Intensely yellow-orange; colors powders, gummies, and liquids. Poorly water-soluble, so liquids usually use the 5'-phosphate sodium salt.
Formulation notes
Migraine-support formulas commonly combine 400 mg riboflavin with magnesium and coenzyme Q10. Light-sensitive; protect from UV in clear packaging.
Sources
Related ingredients
Niacinamide (Nicotinamide)
VitaminNiacinamide is the amide form of vitamin B3 and the niacin source used in most multivitamins because it delivers full NAD-precursor activity without the skin flush of nicotinic acid.
Typical: 16–35 mg
Vitamin A (Retinyl Palmitate)
VitaminRetinyl palmitate is an ester of retinol and the most common preformed vitamin A used in supplements and multivitamins.
Typical: 750–1,050 mcg
Pantothenic Acid (Calcium Pantothenate)
VitaminCalcium pantothenate is the stable calcium salt used to deliver pantothenic acid (vitamin B5), the building block of coenzyme A and therefore of fat, carbohydrate, and protein metabolism.
Typical: 10–500 mg
Vitamin C (Ascorbic Acid)
VitaminAscorbic acid is the reference form of vitamin C and the most common form in supplements; NIH ODS notes its bioavailability equals that of vitamin C naturally present in food.
Typical: 250–1,000 mg
Vitamin B12 (Cyanocobalamin)
VitaminCyanocobalamin is the synthetic, highly stable form of vitamin B12 used in most supplements and fortified foods.
Typical: 100–1,000 mcg