Riboflavin (Vitamin B2)
B vitamins & energyFunction & benefits
Riboflavin contributes to normal energy-yielding metabolism, the maintenance of normal vision, skin and mucous membranes, the protection of cells from oxidative stress and the reduction of tiredness and fatigue (EFSA-authorised claims); it is what turns urine bright yellow after taking it, which is normal and harmless.
Dosage & how to use
| Recommended dose | 10–25 mg daily (the NRV is 1.4 mg; the high doses of 200–400 mg used in studies are for use under medical supervision only) |
| Best time to take | In the morning with breakfast |
| Frequency | Once daily |
Best forms to choose
Pure riboflavin, or the active form riboflavin-5'-phosphate (R5P).
Important warnings
A very safe water-soluble vitamin; EFSA has set no upper limit because no adverse effects have been seen
Bright yellow urine is normal and nothing to worry about
Drug interactions
Tricyclic antidepressants, some antipsychotics (chlorpromazine) and the contraceptive pill may lower its levels in the body.
Related supplements
- Pantothenic Acid (Vitamin B5)B vitamins & energy
- Thiamine (Vitamin B1) & BenfotiamineB vitamins & energy
- Niacin (Vitamin B3) — NicotinamideB vitamins & energy
- Folate (L-Methylfolate, Active Vitamin B9)B vitamins & energy
Scientific references
- EFSA Journal 2010;8(10):1814 (riboflavin health claims)
- Boehnke C et al. Eur J Neurol 2004 — PMID: 15257686
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.