howtosupplement
Deficiency/Cognition/Heart

Vitamin B2

Water-soluble B vitamin that corrects low riboflavin status and may help migraine prevention in adults with low intake.

Vitamin B2

Vitamin B2

63
score
B
evidence
Safe
risk
Quick Take

Worth considering for low intake or recurrent migraines; otherwise most adults get enough from food or a multivitamin.

Riboflavin is a water-soluble B vitamin found in dairy, eggs, lean meats, mushrooms, almonds, and fortified grains. The body converts it to FMN and FAD, cofactors needed for mitochondrial energy production, antioxidant recycling, and folate/homocysteine metabolism. Best-supported uses are correcting low riboflavin status and helping prevent migraines in some adults; it may also improve homocysteine-related cardiovascular markers in select people. It is most useful for low-intake diets, older adults with poor appetite, and people prone to migraine.

Proven Benefits

01
Corrects riboflavin deficiency
02
Reduces migraine frequency
03
Lowers homocysteine
04
May lower BP in MTHFR TT
05
May support iron status

Protocol

Amount
5-25 mg
Frequency
Once daily
When
With food; if using high-dose riboflavin for migraine prevention, many people split it morning and evening.

Onset Time

1-4 weeks for low-status symptoms; 8-12 weeks for migraine prevention

Who Should Consider

Adults with low dairy, egg, or fortified-food intake
People on restrictive or low-calorie diets
Adults with recurrent migraines
Older adults with low appetite
People with low riboflavin intake on diet review
People with MTHFR C677T TT and high homocysteine

Food Sources

  • Milk (~0.4 mg per cup)
  • Yogurt (~0.5 mg per cup)
  • Eggs (~0.2 mg each)
  • Beef liver (~2.5 mg per 85 g)
  • Almonds (~0.3 mg per 30 g)
  • Fortified cereal (~0.4-1.7 mg per serving)

How It Works

Riboflavin is converted to FMN and FAD, two coenzymes used in redox reactions that help make ATP, recycle glutathione, and run MTHFR-dependent one-carbon metabolism. Restoring these pathways reverses deficiency symptoms and may improve brain energy handling relevant to migraine.

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