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Riboflavin (B2), Activated

Energy · migraine · mitochondrial

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Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
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Riboflavin: Energy · migraine · mitochondrial. Cofactor in cellular energy production. High-dose riboflavin is one of the few well-evidenced nutritional interventions for migraine prevention. Standard dose 100 mg, taken in the morning, about $10/month. Evidence rating: strong evidence.

What is Riboflavin?

Riboflavin (vitamin B2) is essential for converting food into cellular energy. Inside cells, it is incorporated into the cofactors FAD and FMN, which power the electron transport chain in mitochondria, the site of ATP production. Beyond foundational energy metabolism, high-dose riboflavin (400 mg/day) has unusually strong clinical evidence for the prevention of migraine headaches, with effects building over 8-12 weeks. It is also necessary for the recycling of glutathione, the body's master antioxidant, and for activating other B vitamins. Standard supplemental doses are 25-100 mg daily for general support, or 400 mg for migraine prevention. A harmless bright yellow urine is normal.

WHY IT MATTERS

Cofactor in cellular energy production. High-dose riboflavin is one of the few well-evidenced nutritional interventions for migraine prevention.

Natural food sources

Where possible, get Riboflavin from whole foods first. Common dietary sources include:

Dairy (milk, yogurt)EggsAlmondsLean meatsLeafy greens

Where to buy

NOW Foods Riboflavin (B2) 100mg
RECOMMENDED
NOW Foods, Riboflavin
100 mg · Morning · ~$10/month

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Common questions

What is Riboflavin?
Riboflavin (vitamin B2) is essential for converting food into cellular energy. Inside cells, it is incorporated into the cofactors FAD and FMN, which power the electron transport chain in mitochondria, the site of ATP production. Beyond foundational energy metabolism, high-dose riboflavin (400 mg/day) has unusually strong clinical evidence for the prevention of migraine headaches, with effects building over 8-12 weeks. It is also necessary for the recycling of glutathione, the body's master antioxidant, and for activating other B vitamins. Standard supplemental doses are 25-100 mg daily for general support, or 400 mg for migraine prevention. A harmless bright yellow urine is normal.
What is Riboflavin used for?
Energy · migraine · mitochondrial. Cofactor in cellular energy production. High-dose riboflavin is one of the few well-evidenced nutritional interventions for migraine prevention.
What is the standard dose of Riboflavin?
100 mg, typically taken in the morning. Approximate cost is $10 per month.
How strong is the evidence for Riboflavin?
Strong evidence for its primary uses. See the full study list on the research page.

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