Riboflavin (Vitamin B2): Everything You Should Know

Riboflavin, also known as vitamin B2, is a key vitamin required by the human body. It is an essential part of important enzymes in the body and plays a role in energy production, growth and development, and metabolism.1
Riboflavin occurs naturally in some foods and is added to some food products. It is also available in supplement form.
This article reviews riboflavin, who may be at risk of deficiency, and when and how much to consume.
Benefits of Riboflavin
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Riboflavin is an essential part of two major coenzymes in the body: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These enzymes:1
• Produce energy in the body
• Help with growth and development
• Break down fats, drugs, and steroids
Riboflavin also helps to maintain normal homocysteine levels. High levels of homocysteine have been associated with heart disease.
Riboflavin in Research
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 developing colorectal cancer. Among other nutrients, higher intakes of riboflavin were associated with a lower risk of colorectal cancer.2
Some research has shown that higher intakes of riboflavin are associated with a reduced risk of breast cancer.3 However, the authors noted a weak relationship between riboflavin intake and breast cancer risk.
More research is needed before recommending riboflavin supplementation for cancer prevention. In the meantime, a daily diet rich in fruits and vegetables, whole grains, and lean proteins is recommended.
Migraine Prevention
Migraines are thought to be caused by mitochondrial dysfunction, and riboflavin plays a key role in mitochondrial function.1
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.4
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.1
Groups at Risk of a Riboflavin Deficiency
The following groups may be at greater risk of developing a riboflavin deficiency:1
• Athletes who do not consume animal products require more riboflavin due to the stress that occurs from exercise
• Pregnant and lactating people, who require more riboflavin, may be at risk mainly if they don’t consume meat or dairy.