Overview
What is riboflavin?
What are riboflavin’s main benefits?
What are riboflavin’s main drawbacks?
How does riboflavin work?
Dosage Information
Formulation
Most supplements contain riboflavin or riboflavin 5’-phosphate.
Riboflavin is available as a single-ingredient oral tablet, capsule, or liquid, or in combination with other micronutrients (e.g., B-complex vitamins, multivitamins).
Range of dosages studied
Riboflavin has been studied at daily dosages ranging from 1.6 mg to 400 mg. The high dose of 400 mg has been used in the context of migraine headache prevention, with durations of up to 24 weeks.[1]
Riboflavin recommended dietary allowance (RDA)
The RDA for riboflavin is the amount that should be consumed daily to meet the nutritional needs of most people.
| AGE | MALE | FEMALE | PREGNANT | LACTATING |
|---|---|---|---|---|
| 0–6 months | 0.3 mg* | 0.3 mg* | — | — |
| 7–12 months | 0.4 mg* | 0.4 mg* | — | — |
| 1–3 years | 0.5 mg | 0.5 mg | — | — |
| 4–8 years | 0.6 mg | 0.6 mg | — | — |
| 9–13 years | 0.9 mg | 0.9 mg | — | — |
| 14–18 years | 1.3 mg | 1 mg | 1.4 mg | 1.6 mg |
| 19–50 years | 1.3 mg | 1.1 mg | 1.4 mg | 1.6 mg |
| >50 years | 1.3 mg | 1.1 mg | — | — |
* Adequate intake (AI)
Reference: Institute of Medicine. Riboflavin (chapter 5 of Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. The National Academies Press. 1998. DOI: 10.17226/6015)
There is currently no established tolerable upper intake level for riboflavin.[2]
Other considerations
Riboflavin is sensitive to light, which can lead to its degradation.[3] Storing riboflavin in a dark container and avoiding exposure to light is recommended.
