The Secret to Fewer Migraines: Vitamin B2

The Secret to Fewer Migraines: Vitamin B2, also known as riboflavin, is one of the essential B vitamins that plays a crucial role in energy metabolism and brain function. Recent studies have shown that supplementing with vitamin B2 may offer numerous benefits for those who suffer from migraines.

Benefits

• Reduces frequency and severity of migraines: taking a daily dose of 400 mg of vitamin B2 can reduce the frequency and severity of migraines.
• Improves brain function: helps to produce energy in the brain and nervous system, which can improve overall brain function. It has also been shown to increase brain oxygenation, which may help to reduce the risk of migraines.
• Helps prevent oxidative stress: acts as an antioxidant, helping to protect cells from oxidative stress. This can be particularly beneficial for those who suffer from migraines, as oxidative stress has been linked to the development of migraines.
• Supports healthy nerve function: is essential for healthy nerve function, and a deficiency of this vitamin has been linked to various neurological disorders. By maintaining healthy nerve function, vitamin B2 may help to prevent migraines from occurring.

Sources of Vitamin B2

Vitamin B2 can be easily obtained as pure supplement form, commonly included in multivitamin or B-complex. It is also widely available in food sources such as:

• Dairy products such as milk, yogurt, and cheese
• Eggs
• Meat, poultry, and fish
• Nuts and seeds, especially almonds
• Leafy green vegetables, such as spinach and kale
• Whole grains
• Legumes, such as lentils and chickpeas
• Fortified breakfast cereals and energy bars

It’s important to note that cooking and processing can destroy some of the riboflavin in food, so it’s best to consume these foods in their raw or minimally processed form.

Highest B2 vitamin content

Proteins

• Organ meats (liver, kidney)
• Almonds
• Eggs
• Beef
• Yogurt
• Fortified breakfast cereals
• Turkey
• Salmon
• Cheese
• Milk

Vegetables

Leafy green vegetables are typically considered to be the best sources of Vitamin B2 (riboflavin). Some of the vegetables with the highest riboflavin content include:

• Spinach
• Asparagus
• Broccoli
• Kale
• Brussels sprouts

It’s worth noting that the riboflavin content of vegetables can vary depending on factors such as growing conditions, harvesting, and storage. I would recommend buying at a farmer’s market or organic at your local grocery store.

Dosage

The recommended daily dose of Vitamin B2 (riboflavin) for adult females is 1.1 milligrams per day. A mix of supplements and diet are the perfect combination to ensure you consume the recommended amount.

Vitamin B2 is best absorbed when consumed with food, especially in combination with other B vitamins and minerals such as iron, zinc, and magnesium. Vitamin B2 is a water-soluble vitamin, meaning that it is not stored in the body, so it needs to be consumed regularly in the diet to maintain adequate levels.

Factors that can impact the absorption of riboflavin include:

• Medications: antibiotics, birth control pills, and antacids, can interfere with the absorption.
• Alcohol: can decrease the absorption of riboflavin and increase the rate at which it is excreted from the body.
• Stress: can increase the demand for riboflavin and decrease the absorption of the vitamin.
• Cooking: also processing can destroy some of the riboflavin in food, so it’s best to consume raw or minimally processed.

Visit my Blog on Vestibular Migraine Diet to know more.