Riboflavin
TL;DR
Vitamin B2, essential for mitochondrial energy and antioxidant recycling
Low evidence for tinnitus
Proven for migraine prevention at high doses
Excellent safety; turns urine bright yellow
Very cheap: ~$5-8/month
Best for: Migraine prevention, eye health
What it is
Riboflavin is the 'yellow vitamin.' It is a key component of FAD, a molecule that helps the mitochondria produce energy. It's also required for the enzyme that recycles glutathione, the body's master antioxidant.
Riboflavin is particularly important for the eyes and the nervous system. It is one of the few supplements with a 'Level A' evidence rating for preventing migraines.
What the research says
Riboflavin's link to tinnitus is purely theoretical. Theory. It is required for nerve health and antioxidant defense in the inner ear. Evidence. There are essentially no clinical trials showing riboflavin helps tinnitus. It is generally included in 'Ear Health' complexes but has little evidence as a standalone treatment.
Riboflavin on Amazon
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Safety
Extremely safe. The only 'side effect' is neon-yellow urine, which is actually a sign the vitamin has been absorbed and is being excreted.
Interactions
None significant.
Dosing
For General Health: 1.3-10 mg daily. For Migraines: 400 mg daily. Form: Riboflavin or R5P (active form).
Cost
Dirt cheap. $5-8 per month.
The bottom line
Riboflavin is a great migraine preventer, but don't expect it to cure your tinnitus. It's a safe, foundational B-vitamin.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.