VitaminNo.003
Vitamin B2 (Riboflavin)
Energy production, antioxidant recycling.
Typical / RDA1.1–1.3 mg
Upper limitNone set
EvidenceStrong
How to take it
Timing MorningFood OptionalForm Riboflavin
What to know
Found in dairy, eggs, and greens. Harmless excess turns urine bright yellow. Some evidence for reducing migraine frequency at higher doses.
Interactions & cautions
- Very low risk; water-soluble and easily excreted.
Do you actually need it?
Rarely deficient. Migraine sufferers sometimes trial higher doses.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.