Supplements

J J 22 Jun 2020

Benefits of D-ribose

D-Ribose is an important molecule found in the body. It is part of your DNA and contains information for all the proteins produced in your body.

There have been some studies to show that D-ribose supplements can improve your health and exercise performance [1].

It has also been used for its possible benefits in assisting with the symptoms of chronic fatigue syndrome, mental function, fibromyalgia and exercise recovery [2]. It may also provide extra energy to the heart during exercise in people with heart disease [3].

Signs you may benefit from taking a D-Ribose Supplement:

You’re looking to recover faster from intense exercise
You suffer from Fibromyalgia or Chronic Fatigue
You have a lack of energy and difficulty sleeping
You have experienced congestive heart failure
You have clogged heart arteries (coronary artery disease)
You have the genetic condition known as Myoadenylate deaminase deficiency (MAD) where you might experience cramping, pain and stiffness after exercise.
You experience Restless Legs Syndrome

Recovery from intense exercise

One study had participants complete an exercise program consisting of 15 cycling sprints twice a day for three days. As D-ribose is a component of the structure ATP, the study examined whether ATP supplements can improve energy stores in muscle cells. Participants took 17 grams of D-ribose or placebo three times a day for three days after completing the exercise program. The study found that after three days of supplementing, ATP was recovered to normal levels in those taking D-ribose, but not in the placebo [4].

Fibromyalgia and Chronic Fatigue syndrome

Fibromyalgia and Chronic Fatigue syndrome are debilitating syndromes that are often associated with impaired cellular energy metabolism. A study on 41 individuals with a diagnosis of FMS or CF were given D-ribose which was well tolerated, resulting in a significant improvement in all categories: energy, sleep, mental clarity, pain intensity and well-being. Approximately 66% of patients experienced significant improvement while on D-ribose, with an average increase in energy of 45% and an average improvement of overall well-being of 30% [5].

Heart function and Coronary artery disease

D-ribose may improve energy production in the heart muscle. One study found that 60 grams per day improved the heart’s ability to tolerate blood flow during exercise in people with coronary artery disease [6]. Another study found that administration of ribose by mouth for 3 days improved the heart’s tolerance to ischaemia. A study where patients were giving 15 grams a day of D-ribose found that the supplement enhanced the function of the chambers of the heart and improved quality of life in those people with the same disease [7].

Restless Legs Syndrome

Restless legs syndrome is a nervous disorder that causes an overpowering urge to move your legs. It usually gets worse while you’re at rest and can prevent you from having a deep sleep or can cause you trouble if you’re sitting for a long time. One small study was conducted on patients who suffered from Restless Legs Syndrome, they were prescribed different amounts throughout the trial which lasted three weeks. The last stage of the trial found they eliminated their daily symptoms and the symptoms at night were of a lesser degree and had a later occurrence. The men reported that D-ribose did not totally eliminate their discomfort but the severity and onset of symptoms affecting their quality of life was substantially improved with D-ribose [8]

Summary

Research has shown that giving d-ribose to energy-deficient hearts and muscles can stimulate energy recovery. People with medical conditions may find supplementing D-ribose to be beneficial, however there still needs to be more scientific research on the benefits in healthy, active individuals.