Riboflavin is a popular B vitamin supplement, especially for individuals with chronic migraine. Some researchers have found that this antioxidant may help reduce how often migraine attacks occur and how long those episodes last.

Researchers think migraine attacks could be caused by disruptions in the brain’s energy supply. Riboflavin, which has anti-inflammatory and antioxidant effects, may help by supporting consistent energy flow to the brain.

Professional organizations also recognize riboflavin’s potential benefits for migraine. Both the American Academy of Neurology and the American Headache Society have approved riboflavin as a complementary migraine therapy.

If you’d like to try riboflavin, here’s what you should know.

What Is Riboflavin?

Riboflavin is also known as vitamin B2. It supports key functions in the body, including:

• Cell growth
• Energy production
• Fat breakdown

Riboflavin is a necessary nutrient. Not getting enough can have serious consequences. Studies in animals suggest that a long-term riboflavin deficiency could lead to cancer or disorders of the brain and heart. In humans, deficiencies in riboflavin may lead to neuronal tissue inflammation and increase the risk of migraine.

Fortunately, it’s easy to find riboflavin in various foods, such as meat, spinach, and almonds. It’s also in fortified cereal and bread. Cow’s milk, cheese, and yogurt are good sources. You can also get riboflavin from salmon and eggs.

It’s usually considered very rare to be deficient in riboflavin, unless you have malnutrition in general or you have a thyroid disorder. However, some studies say that 10 percent to 15 percent of the world may have trouble absorbing and using riboflavin because of their genetics.

Experiencing nausea or vomiting may increase your risk of riboflavin deficiencies. Both of these digestive symptoms are common among people with migraine.

How Does Riboflavin Affect Migraine?

Riboflavin helps lower inflammation in the nerves. It also supports energy creation in the cells. These effects may be especially helpful for people with migraine. A review of 12 studies linked riboflavin with fewer and shorter migraine attacks.

However, riboflavin isn’t proven to help with migraine severity. It also can’t provide quick relief during a migraine episode. Benefits are only seen when someone takes it consistently over time.

“Don’t know that it is a cure, but I have not gone two or three days without a migraine until I started these supplements with magnesium and vitamin B. I tried each of these separately before with only mild relief.”

— A MyMigraineTeam member

In one study, 55 adults with migraine were divided into two groups. One group was given 400 milligrams a day of riboflavin supplements. The other group was given a placebo with no active ingredients. The trial lasted for four months. After the first month, people in the riboflavin group had two fewer migraine attacks per month compared to the placebo group.

In a review of 11 clinical trials, researchers found a modest reduction in migraine frequency after three months of supplement use. Adults were given 400 milligrams per day and children were given 200 milligrams per day. No negative side effects were reported.

Reports From MyMigraineTeam

Members of MyMigraineTeam have had mixed experiences with riboflavin. Some feel it makes a big difference in their number of headache days. “I haven’t had any headaches since I started 400 milligrams riboflavin!” said one member. “It’s been three weeks! I’m also on Botox, but it doesn’t keep me migraine and headache-free by itself.”

Others say riboflavin helps as part of a multisupplement for migraine. “Started taking MigRelief at the beginning of September … No migraines since then,” a member said. “Don’t know that it is a cure, but I have not gone two or three days without a migraine until I started these supplements with magnesium and vitamin B. I tried each of these separately before with only mild relief.”

Another responded, “I tried riboflavin and magnesium oxide as separate supplements and did not have as much success.”

“No significant migraine headaches in several weeks,” wrote another member. “Hoping it’s the new combo of turmeric, magnesium, and B2.”

Many different supplements are being studied to help people with migraine. In addition to riboflavin, other promising nutrients include:

• Alpha lipoic acid
• Caffeine (with caution)
• Coenzyme Q10
• Ginger
• Magnesium
• Omega 3 fatty acids
• Probiotics

Although it can be exciting to hear of different ways to improve your migraine symptoms, use caution before taking new supplements. Adding multiple new options to your routine can make it hard to tell how well something is working for you. You may also have trouble finding the cause of unwanted side effects, if any occur.

How To Take Riboflavin for Migraine

The recommended dietary allowance (RDA) of riboflavin is 1.3 milligrams per day for men and 1.1 milligrams per day for women, according to the Dietary Guidelines for Americans published by the U.S. Department of Agriculture and U.S. Department of Health and Human Services. People who are pregnant require a slightly higher amount.

The RDA is the amount needed to avoid a deficiency. It’s the total you should aim to get each day. If you already take a multivitamin, there’s a good chance it contains riboflavin. Remember to count this toward your total intake.

Most research on the effects of riboflavin for migraine provides a much higher dose than the RDA. The typical dose in migraine studies for adults is 400 milligrams per day. But some studies have found migraine reduction with lower doses of 100 milligrams per day. There’s no upper limit for riboflavin, since it doesn’t seem to be toxic for most people, even at higher doses.

Riboflavin is relatively safe since the body can get rid of any extra that it doesn’t need. Bright yellow urine is a sign that you’re consuming more riboflavin than your body can use. High doses of riboflavin aren’t necessarily harmful. Overall, there’s little chance of adverse effects from riboflavin supplements. But you may waste your money and effort taking supplements that aren’t absorbed if you overdo it.

Always talk to your doctor before taking dietary supplements for migraine, even if they seem low-risk. A healthcare professional can help decide if riboflavin is a good option for you. They can also help you plan how to fit it into your overall migraine management plan.

Be careful about purchasing supplements online. If you can, get them from your local pharmacy or find another reputable retailer through your healthcare provider. If you’d like to add more riboflavin to your diet, ask your neurologist for a referral to a dietitian.

You shouldn’t stop taking any migraine medication because you’re banking on the benefits of riboflavin or another supplement. Instead, ask your doctor whether the supplements you want to try are OK to use with your current treatment plan. Riboflavin may help support your treatment, but it shouldn’t replace it.

Join the Conversation

On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

What do you think about riboflavin for migraine prevention and treatment? Let others know in the comments below.