Table of ContentsView AllTable of ContentsBenefits of RiboflavinRiboflavin in ResearchDeficiencySide EffectsRecommended DosageToxicityInteractionsHow to StoreFrequently Asked QuestionsSources & What to Look For
Table of ContentsView All
View All
Table of Contents
Benefits of Riboflavin
Riboflavin in Research
Deficiency
Side Effects
Recommended Dosage
Toxicity
Interactions
How to Store
Frequently Asked Questions
Sources & What to Look For
Riboflavin (vitamin B2) is needed for energy production, metabolism, and growth.Available naturally in some meats, chicken, dairy, vegetables, and fruits, this crucial nutrient is also added to many foods and available over the counter as a supplement.
Some studies show evidence that vitamin B12 can help treat migraines, reducing their duration, frequency, and severity.Researchers have also examined whether vitamin B12 supplementation has a role in cancer prevention, but the data remains limited and inconclusive.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Riboflavin is an essential part of two major coenzymes in the body: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These enzymes:
Riboflavin also helps to maintain normal homocysteine levels. High levels of homocysteine have been associated with heart disease. Additionally, FAD is required for theamino acid tryptophanto convert toniacin (a form of vitamin B3), and FMN is required for vitamin B6 to convert to an enzyme called pyridoxal 5'-phosphate.
Research has looked at riboflavin for its potential role in certain health conditions, including cancer and migraine.
Cancer
Although riboflavin has been studied for its role in cancer prevention, there is not enough evidence to support taking high doses of riboflavin for this purpose. Nor does riboflavin have any role in cancer treatment at this time.
A large study that focused on the diet quality of over 386,000 participants assessed the risk of developingcolorectal cancer. Among other nutrients, higher intakes of riboflavin were associated with a lower risk of colorectal cancer.
Some research has shown that higher intakes of riboflavin are associated with a reduced risk ofbreast cancer.However, the authors noted a weak relationship between riboflavin intake and breast cancer risk.
More research is needed before healthcare providers can recommend riboflavin supplementation for cancer prevention. In the meantime, a daily diet rich in fruits, vegetables, whole grains, and lean proteins can supply sufficient vitamin B12.
Migraine Prevention
High-dose riboflavin for migraine prevention has been studied. A 2017 systematic review (a review of studies focused on a single question) found that riboflavin supplementation effectively reduced the frequency of migraines.
In another review, 400 milligrams (mg) daily of riboflavin had a significant effect on days, duration, and severity of migraine.
If you have migraines, talk to your healthcare provider about all available treatment options.
Getty Images / Akaradech Pramoonsin
Riboflavin Deficiency
Riboflavin deficiency is rare in developed countries but can occur in special circumstances. In the United States, a person with riboflavin deficiency will likely have multiple deficiencies or general malnutrition due to a medical condition.
In the case of a deficiency, supplementing riboflavin is recommended.
Treating a riboflavin deficiency may be better done with a multivitamin if deficiencies in other nutrients are suspected. At a minimum, the RDA amounts of riboflavin should be provided with an oral supplement. Riboflavin supplements should be taken with meals for better absorption.
If oral supplements are not an option, injections or intravenous sources of riboflavin are also available.
What Causes a Deficiency?
Deficiency occurs from too little nutrient intake or poor absorption and use of a particular nutrient.
People with very restrictive diets may not be able to get enough riboflavin. Dairy, eggs, and meats are all good sources of riboflavin. People who do not consume animal products may not get enough riboflavin in their diet.
Riboflavin is absorbed in the proximal small intestine. People who have had surgical resections of the proximal small intestine may not be able to absorb enough riboflavin.
Groups at Risk of a Riboflavin Deficiency
The following groups may be at greater risk of developing a riboflavin deficiency:
How Do I Know If I Have a Deficiency?
A classic sign of riboflavin deficiency is cracking of the skin, itching, or dermatitis around the mouth. Riboflavin deficiency may also lead to:
Talk to your healthcare provider if you suspect you may have a riboflavin deficiency. Riboflavin status is not routinely measured, but providers can order tests to check if you have a deficiency.
An erythrocyte glutathione reductase activity coefficient (EGRAC) level can be ordered to assess riboflavin status. Coefficients greater than 1.4 indicate a deficiency.
What Are the Side Effects of Riboflavin?
Very few side effects have been reported with riboflavin supplementation. In some cases, nausea has been reported.
Dosage: How Much Riboflavin Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Riboflavin is an essential nutrient and there is an RDA set for the minimum amounts needed to prevent deficiency.
What Happens If I Take Too Much Riboflavin?
There is no tolerable upper limit (TUL) established for riboflavin.
There are no known interactions of riboflavin supplements with medications.That said, it is always important to look at all of the ingredients in a supplement and assess the safety of each ingredient.
It is essential to carefully read the ingredients list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
How to Store Riboflavin
Always keep medications and supplements stored where they are out of reach of children and pets.
Riboflavin is an essential nutrient. It is a crucial component to the enzymes FMN and FAD. These enzymes help with energy production, growth, development, and maintaining normal homocysteine levels.
Like most B vitamins, riboflavin is an essential nutrient. Always try to get your nutrients (including riboflavin) through diet first. Eggs, dairy, some meats, and whole grain products are good sources of riboflavin.
Sources of Riboflavin & What to Look For
Riboflavin is readily available in many of the foods we eat. It occurs naturally in the following foods:
Riboflavin, along with other B vitamins, is added to some grain products, such as:
Riboflavin is available as a single supplement, a B-complex with multiple vitamins, or a multivitamin.
As a single nutrient supplement, Riboflavin is available in 25-, 50-, or 100-mg tablets. Most multivitamins provide at least 1.3 mg (or 100% of the RDA).
Summary
Riboflavin is an essential nutrient with several functions in the human body. While supplementation may be needed in some cases, riboflavin can usually be obtained through eating foods like certain meats and dairy products (e.g., milk or cheese)
Although rare, riboflavin deficiency may require supplementation. Daily multivitamins may also contain riboflavin. When choosing riboflavin-containing supplement products, review the label and ingredients with your healthcare provider to make sure the product is right for you.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health Office of Dietary Supplements.Riboflavin.Thompson DF, Saluja HS.Prophylaxis of migraine headaches with riboflavin: A systematic review.J Clin Pharm Ther. 2017;42(4):394-403. doi:10.1111/jcpt.12548Papadimitriou N, Bouras E, van den Brandt PA, et al.A prospective diet-wide association study for risk of colorectal cancer in EPIC.Clin Gastroenterol Hepatol. 2022;20(4):864-873.e13. doi:10.1016/j.cgh.2021.04.028Yu L, Tan Y, Zhu L.Dietary vitamin B2 intake and breast cancer risk: a systematic review and meta-analysis.Arch Gynecol Obstet. 2017;295(3):721-729. doi:10.1007/s00404-016-4278-4Chen YS, Lee HF, Tsai CH, et al.Effect of vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Institute of Medicine (US) Standing Committee on the Scientific Evaluation of DietaryReference Intakes and its Panel on Folate, other B vitamins, and choline. riboflavin. In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health Office of Dietary Supplements.Riboflavin.Thompson DF, Saluja HS.Prophylaxis of migraine headaches with riboflavin: A systematic review.J Clin Pharm Ther. 2017;42(4):394-403. doi:10.1111/jcpt.12548Papadimitriou N, Bouras E, van den Brandt PA, et al.A prospective diet-wide association study for risk of colorectal cancer in EPIC.Clin Gastroenterol Hepatol. 2022;20(4):864-873.e13. doi:10.1016/j.cgh.2021.04.028Yu L, Tan Y, Zhu L.Dietary vitamin B2 intake and breast cancer risk: a systematic review and meta-analysis.Arch Gynecol Obstet. 2017;295(3):721-729. doi:10.1007/s00404-016-4278-4Chen YS, Lee HF, Tsai CH, et al.Effect of vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Institute of Medicine (US) Standing Committee on the Scientific Evaluation of DietaryReference Intakes and its Panel on Folate, other B vitamins, and choline. riboflavin. In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health Office of Dietary Supplements.Riboflavin.Thompson DF, Saluja HS.Prophylaxis of migraine headaches with riboflavin: A systematic review.J Clin Pharm Ther. 2017;42(4):394-403. doi:10.1111/jcpt.12548Papadimitriou N, Bouras E, van den Brandt PA, et al.A prospective diet-wide association study for risk of colorectal cancer in EPIC.Clin Gastroenterol Hepatol. 2022;20(4):864-873.e13. doi:10.1016/j.cgh.2021.04.028Yu L, Tan Y, Zhu L.Dietary vitamin B2 intake and breast cancer risk: a systematic review and meta-analysis.Arch Gynecol Obstet. 2017;295(3):721-729. doi:10.1007/s00404-016-4278-4Chen YS, Lee HF, Tsai CH, et al.Effect of vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Institute of Medicine (US) Standing Committee on the Scientific Evaluation of DietaryReference Intakes and its Panel on Folate, other B vitamins, and choline. riboflavin. In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998.
National Institutes of Health Office of Dietary Supplements.Riboflavin.
Thompson DF, Saluja HS.Prophylaxis of migraine headaches with riboflavin: A systematic review.J Clin Pharm Ther. 2017;42(4):394-403. doi:10.1111/jcpt.12548
Papadimitriou N, Bouras E, van den Brandt PA, et al.A prospective diet-wide association study for risk of colorectal cancer in EPIC.Clin Gastroenterol Hepatol. 2022;20(4):864-873.e13. doi:10.1016/j.cgh.2021.04.028
Yu L, Tan Y, Zhu L.Dietary vitamin B2 intake and breast cancer risk: a systematic review and meta-analysis.Arch Gynecol Obstet. 2017;295(3):721-729. doi:10.1007/s00404-016-4278-4
Chen YS, Lee HF, Tsai CH, et al.Effect of vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542
Institute of Medicine (US) Standing Committee on the Scientific Evaluation of DietaryReference Intakes and its Panel on Folate, other B vitamins, and choline. riboflavin. In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998.
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