Citable fact
«D-ribose» — evidence level C. Dosage: 5–15 g per day divided into 2–3 doses, usually 5 g each. In clinical studies of energy metabolism disorders, higher doses were used. Source: PMID 32778175, permanent link to the source in the list below.
How it works
D-ribose is a five-carbon sugar needed for ATP synthesis via the purine nucleotide salvage pathway. The rationale for use is built on the fact that after intense work the ATP and purine nucleotide stores in muscle are partly depleted, and the rate of their restoration may be limited by ribose availability. However, in healthy muscle this pathway is not the bottleneck: the body synthesizes ribose on its own and in sufficient amounts, and the rate of ATP restoration is limited by other factors.
Dosage and intake
5–15 g per day divided into 2–3 doses, usually 5 g each. In clinical studies of energy metabolism disorders, higher doses were used
The rationale and regimen for healthy athletes are undefined because of the absence of a confirmed effect. In clinical studies — in divided doses during the day
Forms
D-ribose powder, sweet in taste, dissolves in water. Significantly more expensive than ordinary sugars in the absence of proven benefit for athletes
What is confirmed
- Needed for the synthesis of ATP and nucleic acids in the body
- Has confirmed use in rare inherited disorders of muscle energy metabolism and in some cardiac conditions
- Usually well tolerated
Adverse effects and limitations
- Evidence of benefit for sports performance and recovery is absent
- The rate of ATP restoration in healthy muscle is not limited by ribose availability, so the biological basis of the effect is questionable
- When taken on an empty stomach, hypoglycemia and dizziness are possible due to insulin release
- Often causes nausea, diarrhea and stomach discomfort; a considerable price with no confirmed benefit
Interactions
- With insulin and glucose-lowering drugs — risk of hypoglycemia
- With other sugars taken at the same time — competition for absorption
- With alcohol — increased metabolic load
Who must not use it
- Under 18 years: There are no studies in children and adolescents; not recommended
- Pregnancy and lactation: Use during pregnancy and lactation has not been studied
- Diabetes mellitus and hypoglycemic states — risk of falling glucose
- Irritable bowel syndrome — poor tolerability
- Hereditary myopathies — use only as prescribed by a doctor
Sources
See also
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.