D-ribose is a very important sugar molecule. This molecule is part of DNA, the genetic material that contains information about all the proteins produced in the body. In addition, it is also part of the primary energy source of cells, adenosine triphosphate (ATP).
Although ribose is naturally produced by the human body , experts believe that D-ribose supplements can help improve health or physical performance during physical exercise.
Discover the benefits of D-ribose.
4 benefits of D-Ribose supplements
1. Improves energy reserves in molecular cells
One study had participants complete an intense exercise program that consisted of 15 complete cycling runs twice a day for a week. After the program, the participants took approximately 17 grams of D-ribose or a placebo three times a day for three days.
The researchers assessed ATP levels in the muscle during these 3 days, then performed an exercise test consisting of cycling sprints. The study showed that after three days of supplementation, ATP recovered to normal levels in the D-ribose group, but not in those taking the placebo.
However, the study also highlights that the reason for the enhanced ATP recovery with D-ribose supplements is not entirely clear. (Hellsten, Skadhauge and Bangsbo, 2004).
2. Helps improve heart function
Research shows results suggesting that D-ribose helps improve energy production in the heart muscle, as it is essential for the production of ATP. (Pauly and Pepine, 2000).
One study found that 60 grams per day of D-ribose helps improve the heart’s ability to tolerate low blood flow during exercise in people with coronary heart disease. (Pliml et al., 1992). Another study showed that 15 g daily of D-ribose supplements help improve the function of some of the chambers of the heart and the quality of life in people with the same disease. (Omran et al., 2003).
In conclusion, it can be said that studies demonstrate the potential of D-ribose to improve cardiovascular function in people with heart disease.
3. Helps improve symptoms of pain disorders
Due to the relationship between some pain disorders and problems with energy metabolism, studies have focused on whether D-ribose supplements can reduce pain .
In a study of 41 people with fibromyalgia or chronic fatigue syndrome, improvements in subjective pain intensity, well-being, energy, mental clarity, and sleep were reported after receiving 15 grams of D-ribose daily for a period from 17 to 35 days. (Teitelbaum, Johnson and Cyr, 2006).
Another case study reported similar pain-reducing benefits of D-ribose supplements in a woman with fibromyalgia, but research in this area remains limited. (Pharm and Jorgenson, 2012). Therefore, the existing research on D-ribose supplements in pain disorders is insufficient to draw definitive conclusions.
4. Benefits physical performance
Due to its important role in ATP, the energy source of cells, D-ribose has been examined as a supplement to enhance exercise performance.
Research supports the potential benefits of D-ribose in relation to exercise and energy production in patients with specific diseases (Kerksick et al., 2018).
Several investigations have shown some benefits that help improve performance in healthy people, but only in people with low levels of fitness. For example, higher power and lower perceived exertion during exercise have been observed when participants with lower fitness levels took 10 g per day of D-ribose compared to a placebo. (Seifer, Brumet and Cyr, 2017).
Thus, the performance-enhancing effects of D-ribose are likely only seen in certain disease states, or in people with low physical fitness.
References
- Hellsten, Y., Skadhauge, L. and Bangsbo, J. (2004). Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans. American Psysiological Society. doi:
https://doi.org/10.1152/ajpregu.00286.2003 - Kerksick, C., Wilborn, C., Roberts, M., Ryan, A., Kleiner, S., Jäger, R. and Collins, R. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition. doi: https://doi.org/10.1186/s12970-018-0242-y
- Omran, H., Illien, S., MacCarter, D., Cyr, J. and Lüderitz, B. (2003). D ‐ Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility study. European Journal of Heart Failure. doi: https://doi.org/10.1016/S1388-9842(03)00060-6
- Pauly, D. and Pepine, C. (2000). D-Ribose as a Supplement for Cardiac Energy Metabolism. Journal of Cardiovascular Pharmacology and Therapeutics. doi: https://doi.org/10.1054/JCPT.2000.18011
- Pharm, B. and Jorgenson, J. (2012). Benefit of Ribose in a Patient with Fibromyalgia. American College of Clinical Pharmacy. doi:
https://doi.org/10.1592/phco.24.16.1646.50957 - Pliml, W., Von Arnim, T., Stablein, A., Erdmann, E., Zimmer, H. and Hofmann, H. (2000). Effects of ribose on exercise-induced ischemia in stable coronary artery disease. The Lancet. doi:
https://doi.org/10.1016/0140-6736(92)91709-H - Seifert, J., Brumet, A. and Cyr, J. (2017). The influence of D-ribose ingestion and fitness level on performance and recovery.
Journal of the International Society of Sports Nutrition. doi:
https://doi.org/10.1186/s12970-017-0205-8 - Teitelbaum, J., Johnson, C. and Cyr, J. (2006). The Use of D-Ribose in Chronic Fatigue Syndrome and Fibromyalgia: A Pilot Study.
The Journal of Alternative and Complementary Medicine. doi:
https://doi.org/10.1089/acm.2006.12.857
