Ribose (D-ribose) is a natural, simple sugar used as a dietary supplement. It may speed exercise recovery, help with heart conditions, and smooth wrinkles. But with few studies, it's still unclear if ribose can be of much help.
"It's a component of many molecules in our body used for metabolism and energy production,' says Vanessa King, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics in Kailua, Hawaii.
There are two forms of the sugar ribose: L-ribose and D-ribose. L-ribose is man-made (nonnatural), but your body makes D-ribose. Your cells use the simple sugar to make RNA, DNA, and adenosine triphosphate (ATP). ATP supplies energy to your cells.
You can also find small amounts of the sugar in ripe fruits and veggies. Many companies add the supplement to energy drinks. They claim it boosts your performance. And some beauty products use the sugar for antiaging. Learn more about the possible benefits and risks of this supplement.
Why Do People Take Ribose?
People may take ribose for many reasons. It's still unclear if the supplement is useful.
But companies claim it can help you:
- Increase endurance and energy
- Reduce muscle fatigue
- Speed up post-workout recovery
- Improve certain heart conditions
- Smooth wrinkles on your skin
As you move, your muscles break ATP down to obtain energy. With high-intensity exercise, the ATP gets used up, but your body can replace it using ribose.
Recovery and performance
Some studies suggest the supplement can speed post-workout recovery. But this sugar doesn't always boost exercise performance. Many studies tested ribose on high-intensity exercise such as cycle sprints. And not many studies look at strength or endurance.
Without quality studies, it's unclear if supplements can help your sport performance.
For heart function
Ribose may provide energy for heart cells. Some limited studies suggest it helps after a heart attack or angina episode. But without more studies, it's unknown if ribose helps.
Many of the studies reporting ribose as helpful are quite small, King says. "Not a huge change," she says. "Is it really worth the money? The outcomes don't show that it has a great impact."
For your skin
As your skin ages, your cells lose ATP and energy. Some companies promote this sugar in skincare products. Adding it to facial lotion may help restore ATP to your skin.
Can You Get Ribose Naturally From Foods?
This simple sugar is naturally found in all living cells. You can find small amounts of ribose in:
- Brewer's yeast
- Ripe fruit
- Ripe vegetables
But there's not enough to raise your levels. That's because it's in material form such as ATP, DNA, and RNA. The small amount that's free is likely destroyed after cooking.
To reach the amounts used in studies, you'll need to take a supplement.
The 5 Benefits of D-Ribose
There are five possible benefits for ribose. If you take the supplement, you may notice:
- Less muscle soreness and fatigue after your exercise
- Better exercise performance and faster post-workout recovery
- Improved heart function for people with certain heart conditions or angina
- Higher exercise ability after your heart attack or angina episode
- More collagen and skin elasticity to reduce your wrinkles (but more studies are needed on this)
And a few case studies show more energy with ribose. But it's still unclear how the supplement helps chronic fatigue. Most studies about the benefits come from lower ATP levels. Either a medical condition or exercise lowered the cell's ATP level.
“Ribose is typically marketed to enhance energy levels and recovery among athletes,” King says. There aren't clear studies to prove it's helpful.
What Are the Risks of Taking Ribose Supplements?
If you take the supplement, you may have higher risk for:
- Headaches
- Upset stomach
- Diarrhea
- Higher uric acid in your blood and urine
But long-term safety studies haven't been done. The FDA doesn't check dietary supplements as it examines a medicine.
This is made as a food supplement. This means the company only has to show the supplement is generally recognized as safe (GRAS).
There isn't a standard supplement dose, but the European Food Safety Authority (EFSA) suggests no more than 10 grams a day.
Who should avoid the supplement?
"If you're considering using ribose, there are some people who shouldn't take it," King says. "Women who are pregnant or breastfeeding need to avoid it, and it may have interactions with glucose lowering drugs."
You may want to avoid the supplement if you:
- Are pregnant or breastfeeding (chestfeeding)
- Have type 1 or type 2 diabetes
- Take diabetes medication, as it may lower your blood sugar
- Have prediabetes
- Are scheduled for surgery (at least two weeks before)
Complicating diabetes
Your cells can use glucose to make ribose if you're low on it. Then, your cells convert it to ATP for energy. But if you take extra, the simple sugar can build up. The supplement can flood your cells, and the extra sugar can damage the cells.
Experts don't agree, but higher ribose may cause more inflammation. Studies show higher levels in people with diabetes may be linked to higher HbA1c, too.
Always talk to your doctor about any supplements you're taking. They can explain any side effects or possible medication interactions.
Takeaways
Ribose is a simple sugar sold as a dietary supplement to boost muscle cell energy. The supplement may help speed up post-exercise recovery and ease certain symptoms of heart conditions. But it's still unclear how this simple sugar works or if it offers benefits. Talk to your doctor before taking the supplement, especially if you have diabetes so you can make sure it's safe for you.
Ribose FAQs
Is D-ribose safe for people with diabetes?
D-ribose may not be safe for people with diabetes. If you have diabetes, you should avoid the supplement. It's still not clear, but the sugar may complicate diabetes and raise HbA1c. And with diabetes medicine, ribose may also lower your blood sugar (hypoglycemia).
Is D-ribose good for the heart?
Some studies show the supplement can help with certain heart problems. But other studies were unclear. Talk with your doctor before taking any supplements to find out what's safe for your heart health.
Is D-ribose good for the liver?
It's not clear how this supplement impacts your liver. Some animal studies suggest abnormal liver tests after using D-ribose. But studies in athletes showed no changes in liver function after two weeks of taking supplements.
Is ribose bad for the kidneys?
Studies are limited on the link between kidney problems and ribose. Ribose is a simple sugar, but poly (ADP-ribose) polymerase 1 (PARP-1) repairs DNA. They are not the same molecule. If there's too much DNA damage, PARP-1 can cause kidney damage.
Is ribose good for skin?
Some skincare companies claim this sugar helps your skin. One study showed about 12% reduced wrinkles after 14 days of using a lotion with the supplement. But after 28 days, no changes were seen. Some studies mention acne as a side effect. It's not clear if this simple sugar helps your skin or not.