What it does
The NIH consumer sheet says riboflavin is important for the growth, development, and function of cells. It also says riboflavin helps turn the food you eat into the energy you need.
What research can and cannot say
The sheet says most people in the United States get enough riboflavin from food. It says trials of riboflavin supplements for migraine headaches have not all agreed. A labeled amount is not a migraine result.
A riboflavin label does not show that a bottle changes energy or headaches. A high labeled amount is still a label fact.
Forms and label reading
Riboflavin appears in multivitamins, in B-complex products, and in supplements that contain only riboflavin. The sheet says the body cannot absorb more than about 27 mg at one time. Read the mg per serving on the Supplement Facts panel.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Amount and upper limit
Recommended amount. The NIH sheet lists 1.3 mg a day for men and 1.1 mg a day for women. It lists 1.4 mg for pregnant teens and women and 1.6 mg for breastfeeding teens and women. Cited sheet
Upper limit. The consumer sheet does not list an upper limit. It says riboflavin has not been shown to cause any harm. Cited sheet
Safety
The sheet says too little riboflavin can cause skin disorders, sores at the corners of the mouth, swollen and cracked lips, sore throat, and problems with the reproductive and nervous systems. Severe, long-term deficiency can cause anemia and clouding of the lens of the eye. The sheet says riboflavin is not known to interact with any medicines.
Food sources
The sheet names eggs, organ meats, lean meats, low-fat milk, mushrooms, spinach, and fortified cereals, bread, and grain products.