2022's 10 Best
D-ribose is a sugar that occurs naturally in the human body. It also occurs in many other living organisms. This molecule is used to make adenosine triphosphate, which is also known as ATP. ATP is a form of energy that the body uses to power every cell. Cells make up everything from muscles to organs. If they don’t have enough energy, they won’t work properly. Low energy levels can result in total body fatigue and affect many aspects of your daily life.
D-ribose is a critical part of energy production in the body, and many organs only make enough to support their function. However, if conditions are less than ideal or if there are any problems, the organs might not be able to make enough energy.
D-ribose can be found in many foods, such as beef, poultry, and eggs. It is also found in dairy products like cheese, milk, and yogurt. But it is often difficult for people to get enough D-ribose from just their diet alone. Taking a D-ribose supplement is a great way to ensure that you keep your energy levels high to keep your body working properly. Here is what you need to know about what D-ribose is and how these supplements work.
How D-Ribose Works
D-ribose is made when the body breaks down glucose, and it happens in the mitochondria in the cell. It is produced by many of the body’s organs. The biggest producers are the liver, adrenal glands, and fat tissues. Smaller amounts of D-ribose are also made by the heart, brain, nerve tissues, and muscles. The last few tissues only create enough of it to meet their daily energy requirements.
The body has many ways to make ATP, and the ribose pathway is just one of them. By taking D-ribose supplements, you can increase your body’s ribose levels and allow glucose to be made into ATP more directly. This happens through glycolysis and prevents your body from having to turn glucose into ribose before turning it into ATP.
D-ribose is not only used to make ATP, but it is used to make other energy sources as well. D-ribose is used to make nicotinamide adenine dinucleotide, which is NAD, and flavin adenine triphosphate, known as FAD. Both substances are used in cellular respiration. They are used to store energy that can be used in cells when needed.
The Health Benefits of D-Ribose
D-ribose is necessary for the body to produce enough energy to keep everything working properly, and taking a supplement can have many other health benefits.
IMPROVED HEART HEALTH
One of the biggest benefits of D-ribose is related to heart health. Since this sugar can directly increase energy levels in the heart, the cardiac cells can work better. One study gave 15 individuals a D-ribose supplement for two weeks and then a placebo for two weeks with a week in between. The study found that the heart filled with and pumped blood better with the D-ribose treatment.
Another study was performed on individuals with coronary artery disease. After taking D-ribose for five days, these people could exercise for a longer amount of time before feeling chest pain. Their hearts also had an increased tolerance to ischemia, which is when the heart can’t get enough blood supply.
D-ribose supplements can also be beneficial to people who have had a heart attack. After a heart attack, the ATP levels in the body are often very low. Taking D-ribose may help to increase these levels quickly to speed up the healing process. It can also help reduce scarring.
REDUCES ADRENAL FATIGUE SYMPTOMS
Adrenal fatigue occurs when the body is under stress constantly. Stress can be caused by external factors, such as work, school, or family issues, but it can also be an internal problem. Chronic stress can be caused by an issue with your mitochondria or an autoimmune disease. Autoimmune diseases are those where the body attacks its own healthy cells.
This stress causes the body to release cortisol. Cortisol is responsible for increasing ATP to provide cells with extra energy to handle the added stress. This pathway is called the HPA axis. When the stress stops, this axis is turned off. But with adrenal fatigue, the HPA axis does not turn off, and cortisol continues to be produced.
Ribose is used to produce the cortisol, so with repeated stress, ribose levels near depletion. Taking a D-ribose supplement can help boost ribose levels so that the body can continue producing cortisol to handle the stress.
INCREASED ENERGY LEVELS
One of the most direct benefits of taking D-ribose supplements is increased energy. Increasing your ribose intake directly causes more ATP to be generated. This can help your muscles and organs function better and more efficiently. This is seen even more in individuals who experience chronic fatigue.
INCREASED MUSCLE STRENGTH
Because D-ribose boosts energy levels, it is often marketed to athletes and weight lifters. It is thought that the increased energy levels will increase muscular endurance and strength during workouts. In one study, 12 men in their mid-20s performed a max repetition on the bench press. Then, half of them received D-ribose supplements, and the others received a placebo. After four weeks of taking 10 grams of supplement a day, that group significantly increased their strength. The placebo group showed no improvement.
However, not all studies agree with these results. Other studies have shown that D-ribose supplements did not make an impact on strength and athletic performance. These studies have ranged from cyclists to weight lifters. More studies are needed to confirm whether D-ribose makes a positive difference for physical performance for people who do not have heart issues or experience chronic fatigue. But one thing the studies all agree on is that D-ribose supplements do not have negative effects on exercise for those that utilize them.
Fibromyalgia is a condition that causes the muscles to become painful and tender all over the body. This pain is often worse on the neck, shoulders, back, arms, and legs. Fibromyalgia is also often associated with chronic fatigue. This disease is not curable, but the symptoms can be improved with treatments. Two studies showed patient improvement with D-ribose supplements.
One study gave two five-gram doses each day, and the other used a single dose of five grams daily. Both studies found that the symptoms of this disease were reduced during the study. The patients experienced better sleep, more energy, and less pain.
HELPS WITH WEIGHT LOSS
Being overweight or obese is a condition that affects a large amount of the population, and D-ribose may help in weight loss. Although it has not been thoroughly tested in humans, a study was performed in mice. In this study, researchers found that ribose supplements could regulate gut motility and keep the mice from gaining excess weight.
Ribose supplements helped the mice to excrete more of their food, especially when they consumed a diet high in fat. There were also no side effects exhibited by any of the mice. More studies are needed, but there is a good chance that ribose supplements could play a role in weight loss.
What to Look for When Buying D-Ribose Supplements
Most D-ribose supplements are sold in powder form. The amount of D-ribose in each scoop often ranges from around 700 milligrams to five grams. The vast majority of these supplements contain solely D-ribose or bioenergy ribose. Some supplements may also contain various vitamins and minerals. B vitamins and vitamin C are two of the most-commonly included, as they are known to increase energy levels as well.
It is important to ensure that any D-ribose supplement you choose does not have many extra ingredients that could be harmful to your body. You should also be sure to look for supplements that have serving sizes that match the amount that you plan to take.
The Proper Dosing for D-Ribose Supplements
D-ribose supplement powder is often dissolved into water or another beverage to make it easier to take. Since D-ribose is a sugar, it often has a slightly sweet taste, so you may prefer to take it with a cup of tea or coffee. Other beverages that are often used include smoothies or meal-replacement shakes. It can also be mixed into softer foods, such as yogurt or applesauce.
As far as the proper dose goes, it is often best just to take the dose recommended on your specific supplement. Most studies have used doses of five to 15 grams per day. It is generally advised to only take five grams at a time, so you should take multiple doses per day if you want to take higher total doses.
One study gave participants four doses per day of 15 grams to individuals with heart disease. These participants responded well to the treatment, and it positively affected their ability to exercise. A higher dose like this could be beneficial for certain individuals, but it has not been tested thoroughly.
Another study had participants take three grams of D-ribose every 10 minutes starting one hour before their exercise session. They continued taking this dose until the end of their session. This dose was shown to decrease stiffness and soreness after exercise.
Possible Side Effects of D-Ribose
Most of the side effects associated with D-ribose are very mild. The most common side effects include diarrhea, nausea, and stomach discomfort. These issues become worse and more common with high dosages. If you experience these symptoms, but you want to continue to use this supplement, try taking a lower dosage.
Another side effect of D-ribose supplements is lowered blood sugar. D-ribose can help to clear glucose out of the blood stream to use as energy. But this lowers blood sugar, which can lead to hypoglycemia. This is especially worrisome for those with diabetes or who are taking medications that lower blood sugar. If you are in one of these two groups, you should be very careful when taking D-ribose and ask your doctor if you have any questions or concerns.
If you are pregnant or breastfeeding, you should also not take D-ribose supplements. Not enough research has been conducted on these groups of people, and these supplements are not regulated by the Food and Drug Administration.
Best D-Ribose Supplements
Our top 10 list of D-ribose supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You don’t have to pay through the nose to get a high-quality D-ribose supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.
- Janet Renee, MS, RD Side Effects of the D-Ribose Supplement LiveStrong.com
- WebMD Ribose: Uses, Side Effects, Interactions WebMD.com
- Stephen Sinatra, MD D-Ribose: What It Is and Why Every Heart Patient Needs It HeartMDInstitute.com
- Omran, H., Illien, S., MacCarter, D., St Cyr, J., Luderitz, B. D-Ribose Imprves Diastolic Function and Quality of Life in Congestive Heart Failure Patients: A Prospective Feasibility Study. PubMed.gov
- Pliml, W., Von Arnim, T., Stablein, A., Hofmann, H., Zimmer, HG., Erdmann, E. Effects of Ribose On Exercise-Induced Ischaemia in Stable Coronary Artery Disease. PubMed.gov
- Teitelbaum, JE., Johnson, C., St Cyr, J. The Use of D-Ribose in Chronic Fatigue Syndrome and Fibromyalgia: A Pilot Study. PubMed.gov
- Gebhart, B., Jorgenson, JA. Benefit of Ribose in a Patient With Fibromyalgia PubMed.gov
- Gammeren, DV., Falk, D., Antonio, J. The Effects of Four Weeks of Ribose Supplementation On Body Composition and Exercise Performance in Healthy, Young, Male Recreational Bodybuilders: A Double-Blind, Placebo-Controlled Trial ScienceDirect.com
- Yan Lui, Tong-Ruei Li, Cong Xu, Tian Xu Ribose Accelerates Gut Motility and Suppresses Mouse Body Weight GainingPubMed.gov
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.