D-Ribose is a naturally occurring pentose sugar vital for cellular energy production, particularly as a component of ATP. Supplementation is primarily used to support exercise performance, reduce musc...
D-Ribose is a naturally occurring pentose sugar vital for cellular energy production, particularly as a component of ATP. Supplementation is primarily used to support exercise performance, reduce muscle pain and stiffness, and potentially benefit cardiovascular health. Dosage typically ranges from 5-15g daily. While generally safe, it can cause gastrointestinal upset and lower blood sugar levels, necessitating caution for individuals with diabetes or hypoglycemia. Further research is warranted to fully elucidate its potential benefits and long-term effects.
Key Information
Inside Body Harmful Score
Common Dosage
5-15g daily, often divided into multiple doses
Source Type
natural
Production Process
D-Ribose is naturally produced in the body and can be commercially manufactured through microbial fermentation or chemical synthesis from glucose or other carbohydrates.
Use Type
Inside BodyPotential Benefits
Creatine supplementation boosts exercise performance by increasing phosphocreatine, improving ATP regeneration for enhanced power, reduced fatigue, and better endurance during high-intensity activities. This benefit is especially helpful during short bursts of repeated high-intensity exercise.
D-Ribose may reduce muscle pain, stiffness, and cramping, particularly in individuals with fibromyalgia or chronic fatigue syndrome, by supporting energy production in muscle cells. It helps alleviate symptoms related to energy deficiency in muscles.
D-Ribose may support cardiovascular health by boosting ATP production in the heart. Research suggests potential benefits in improving heart function and reducing heart failure symptoms.
Possible Side Effects
Gastrointestinal upset involves a variety of digestive symptoms like nausea, diarrhea, and abdominal pain. It can range from mild discomfort to severe pain and may indicate an underlying condition if persistent.
Hypoglycemia is a condition of low blood sugar, potentially caused by alpha-lipoic acid (ALA) enhancing the effects of blood sugar-lowering medications. It can cause symptoms ranging from shakiness to severe neurological issues.
Scientific Evidence
Pauly, D. F., et al. (2000). D-Ribose aids advanced ischemic heart failure patients. *Journal of Alternative and Complementary Medicine*, *6*(4), 347–358. Teitelbaum, J. E., et al. (2006). The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot study. *Journal of Alternative and Complementary Medicine*, *12*(9), 857–862. Omran, H., et al. (2003). D-Ribose improves diastolic function and quality of life in patients with diastolic dysfunction: A prospective feasibility study. *European Journal of Heart Failure*, *5*(5), 615–619.
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