A bright yellow B vitamin that turns urine fluorescent yellow when consumed in supplemental doses. Riboflavin is required for energy production, glutathione recycling, and the activation of several other vitamins. Deficiency is uncommon in well-fed populations but does happen — and supplementation has unexpected uses for migraine prevention.

Cofactor in many energy-production reactions
Required for the activation of vitamins B6 and folate — riboflavin deficiency creates secondary deficiencies
Supports recycling of glutathione, the body's master antioxidant
High-dose riboflavin (typically 400 mg daily) has real evidence for reducing migraine frequency
Required for normal vision, skin, and red blood cell production
Found in dairy, eggs, lean meats, leafy greens, almonds, and fortified grains

Causes bright yellow-fluorescent urine at supplemental doses — harmless, just excess being excreted

Sensitive to light — riboflavin in milk and other foods is destroyed by sunlight, which is why milk is sold in opaque containers

Generally very safe; excess water-soluble riboflavin is excreted in urine

Some research suggests gut absorption is limited at any single dose — splitting daily intake may help

Rare allergic reactions to supplemental riboflavin

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