Vitamin B2 (Riboflavin)

Effects and Benefits

Core Identification

Common Names:
- Vitamin B2
- Riboflavin
- Lactoflavin

Latin Name: N/A (synthetic compound)

Category: Vitamin

Uses

Traditional Uses

• Energy production and combating fatigue - historical use as a vitality supplement
• Maintaining healthy skin and mucous membranes - traditional nutritional therapy
• Supporting eye health and vision - longstanding use in nutritional medicine

Modern Uses

• Migraine Prevention - High-dose riboflavin reduces migraine frequency and severity | Research quality: Strong
• Key findings: 400mg daily for 3 months reduced migraine frequency by 50% in approximately two-thirds of responders; effects may begin within 4-6 weeks but optimal results require 3 months of consistent use

• Source citations: Schoenen J, et al. Neurology 1998; Brewer, Encyclopedia of Vitamins; Brighten, Beyond the Pill

• Eye Health & Cataract Prevention - Protects eye lens from oxidative damage | Research quality: Moderate

• Key findings: Study of 3,250 people showed those taking vitamins B2 and B3 were 44% less likely to develop cataracts; riboflavin screens light before it reaches visual purple

• Source citations: Brewer, Encyclopedia of Vitamins; Mars, Country Almanac of Home Remedies

• Energy Metabolism Support - Essential coenzyme in cellular energy production | Research quality: Strong

• Key findings: Riboflavin is required for metabolizing proteins, fats, and carbohydrates; deficiency impairs energy production

• Source citations: Merck Manual Home Health Handbook; Lust, The Herb Book

• PMS Symptom Support - May help alleviate premenstrual symptoms | Research quality: Moderate

• Key findings: Needed to convert vitamin B6 into its active form; included in PMS supplement formulas

• Source citations: Brewer, Encyclopedia of Vitamins

• Skin Health (Rosacea, Seborrheic Dermatitis) - Helps reduce facial redness and skin inflammation | Research quality: Preliminary

• Key findings: Often recommended to reduce facial redness occurring in rosacea; deficiency causes seborrheic dermatitis
• Source citations: Brewer, Encyclopedia of Vitamins; Bartram's Encyclopedia

Active Compounds

Primary Active Ingredients:
- Riboflavin - The vitamin itself; converted to active coenzyme forms in the body
- Flavin mononucleotide (FMN) - Active coenzyme form produced from riboflavin
- Flavin adenine dinucleotide (FAD) - Primary active coenzyme form; participates in over 100 enzymatic reactions

Dosage Information

Standard Dosage:
- Form: Capsule/tablet
- Amount: 1.1-1.7 mg per day
- Frequency: Once daily (RDA amounts)

Therapeutic Dosage:
- Form: Capsule/tablet
- Amount: 10-200 mg per day for general supplementation; 400 mg per day for migraine prevention
- Purpose: Higher doses for therapeutic effects, especially migraine prevention
- Duration: Minimum 1 month for migraine prevention; 3 months optimal for full evaluation

Maximum Safe Dosage:
- Daily maximum: No established upper limit (UL) due to low toxicity
- Warning threshold: Doses above 400 mg have not been extensively studied; excess excreted in urine

Bioavailability Notes:
- Water-soluble vitamin; absorption occurs in the small intestine
- Cannot be stored in significant amounts; regular intake required
- Absorption may be reduced in elderly individuals and those with malabsorption disorders
- Light-sensitive; riboflavin in milk exposed to light degrades rapidly

How to Take It

Timing:
- Can be taken any time of day
- Best taken with food to enhance absorption
- For migraine prevention, morning dosing is often recommended; consistency is more important than timing

Synergies - What It Works Well With

Complementary Supplements:
1. Vitamin B6 - Riboflavin is required to convert B6 into its active form (pyridoxal-5-phosphate) | Enhanced B6 effectiveness
2. Magnesium - Combined with riboflavin and feverfew for migraine prevention (MigreLief formula) | Synergistic migraine prevention
3. Other B Vitamins (B-Complex) - B vitamins work together in energy metabolism | Comprehensive metabolic support
4. Coenzyme Q10 - Both support cellular energy production; both used for migraine prevention | Enhanced mitochondrial function
5. Feverfew - Traditional combination for migraine prevention | Complementary mechanisms for headache prevention

Avoidance - What NOT to Combine With

Supplement Interactions:
1. None significant - Riboflavin has no known significant negative interactions with other supplements

Drug Interactions:
1. Tricyclic Antidepressants - May reduce riboflavin absorption | Monitor B2 status | Severity level: Mild
2. Phenobarbital (Anticonvulsants) - Long-term use may affect B vitamin status | May need supplementation | Severity level: Mild
3. Probenecid - May decrease riboflavin absorption | Monitor B2 status | Severity level: Mild
4. Oral Contraceptives - May reduce riboflavin levels | Consider supplementation | Severity level: Mild
5. Doxorubicin (Chemotherapy) - Riboflavin may affect drug metabolism | Consult oncologist before supplementing | Severity level: Moderate

Supportive Drug Interaction:
- Didanosine (HIV medication) - Riboflavin may help prevent lactic acidosis side effect; 50mg riboflavin has been reported to resolve didanosine-induced lactic acidosis

Food Interactions:
- No foods to avoid
- Note: Light exposure destroys riboflavin in foods; milk in clear bottles loses riboflavin faster than milk in cartons

Safety Information

Contraindications:
- No absolute contraindications known
- Use caution if allergic to riboflavin or any inactive ingredients in supplements

Side Effects:
- Common: Bright yellow-orange discoloration of urine (harmless; indicates excretion of excess)
- Uncommon (at doses around 400mg): Mild diarrhea, increased urination (occurs in approximately 4% of users)
- Rare: Itching, numbness, tingling sensations

Long-Term Use:
- Considered safe for long-term use
- No known cumulative toxicity due to water-soluble nature
- No cycling required
- Monitoring: Generally not required for healthy individuals; those with malabsorption conditions may benefit from periodic assessment

Special Precautions:
- Pregnancy: Generally considered safe; may help protect against neural tube defects when combined with folic acid and B12
- Surgery: No specific precautions needed
- Kidney disease: Consult healthcare provider (impaired excretion possible)
- Photosensitivity: Some individuals report increased light sensitivity at high doses

Primary Uses At-a-Glance

Primary: Migraine prevention, energy production support, eye health/cataract prevention, skin health

Secondary: PMS symptom support, mouth ulcer prevention, immune function support, chronic fatigue syndrome support, neural tube defect prevention (with folate)

Sources

Local Library:
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Moyad, Mark - The Supplement Handbook
- Brighten, Jolene - Beyond the Pill
- Mars, Brigitte - The Home Reference to Holistic Health and Healing
- Mars, Brigitte - The Country Almanac of Home Remedies
- Balch, Phyllis - Prescription for Herbal Healing
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine
- Lust, John - The Herb Book
- Merck - The Merck Manual Home Health Handbook
- Gaby, Alan R. - A-Z Guide to Drug-Herb-Vitamin Interactions 2nd Ed
- Curtis, Susan - Neal's Yard Remedies
- Wilen, Lydia - Healing Remedies
- Kermott, Cindy A. - Mayo Clinic Book of Home Remedies 2nd Ed
- White, Linda B. - 500 Time-Tested Home Remedies

General Knowledge:
- Clinical studies on riboflavin for migraine prophylaxis
- Nutritional biochemistry references for coenzyme function