vitamin · for headaches/migraines
Vitamin B2
Migraine-prone brains run short of energy. Riboflavin helps your cells make more of it.
Say that in clinical terms
Enhances mitochondrial energy production via FAD and FMN coenzymes, correcting energy deficits in cortical neurons that trigger migraines.
How strong is the research?
Strong evidence
4 papers read, 4 supporting.
Tested as: Riboflavin 400 mg/day
Who was studied: People with formally diagnosed migraine. Ordinary headaches were not tested.
How much to take
daily
200–400 mg
High-dose riboflavin is first-line migraine prophylaxis. Takes 2-3 months for full effect.
Before you take it
- No Tolerable Upper Intake Level (UL) has been established by NIH/IOM for riboflavin; the Food and Nutrition Board did not set a UL because no adverse effects from high-dose supplementation (including 400 mg/day for ≥3 months) have been reported; excess riboflavin is either not absorbed or is renally excreted.
- NIH ODS states riboflavin is not known to have any clinically relevant interactions with medications; prior claims that tricyclic antidepressants inhibit conversion of riboflavin to its active coenzymes (FAD and FMN) are not confirmed by NIH ODS and the clinical significance of this interaction is uncertain.
- Doses at or above 400 mg/day commonly cause bright yellow-orange urine (riboflavinuria); this is harmless and is not a sign of toxicity, but users should be informed proactively.
- In pregnancy, inadequate riboflavin intake is associated with increased risk of preeclampsia; evidence on the benefit of supplementation in pregnancy is described by NIH ODS as 'mixed'.
- Tricyclic antidepressants (amitriptyline, nortriptyline, imipramine) are commonly co-prescribed for migraine prevention; the pharmacology literature suggests they may inhibit conversion of riboflavin to active coenzymes FAD and FMN, though this interaction is not confirmed by NIH ODS and its clinical significance is uncertain — it warrants disclosure to users taking both.
When to take it
Best taken: morning