Table of ContentsView AllTable of ContentsUsesSourcesSide EffectsPrecautionsDosageToxicityInteractionsStorageSimilar Supplements
Table of ContentsView All
View All
Table of Contents
Uses
Sources
Side Effects
Precautions
Dosage
Toxicity
Interactions
Storage
Similar Supplements
Ribose (or d-ribose) is marketed as a nutritional supplement purported to reduce fatigue and improve athletic performance. It’s also been studied for people with heart failure.
Ribose is a sugar molecule that’s made naturally in the body from bloodglucose. It is a vital part ofadenosine triphosphate(ATP)—the source of energy in cells.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Uses of D-Ribose
Your body uses ribose to make ATP. ATP is a molecule that helps store and release energy. ATP also supports muscle contraction (the tightening, shortening, and lengthening of muscles) and your body’s nerve signals.
Your muscles can store only so much ATP at a time, and your body continuously makes more ATP to replace what is being used. Theoretically, the more ribose you have in your body, the more ATP you can produce, and the more energy you will have.
The potential uses of ribose include:
Despite ribose’s potential benefits, there is limited scientific evidence to support its use for any health condition or for performance enhancement. Here’s a look at some key findings from the research on ribose supplements.
Athletic Performance
Although ribose supplements are widely touted as a natural remedy for enhancingexerciseendurance, the evidence does not back up this use. Research shows this supplement has little or no effect on adults' exercise capacity, either for seasoned athletes or novices.
Clinical trials are few and far between, and only a few show any benefit of D-ribose on athletic performance. Also, the sample sizes are often small, which means the results may not translate into the general population.
A small study of 21 untrained male college students showed that taking 15 grams (g) of D-ribose an hour before and after jumping exercises, along with intervals of 12, 24, and 36 hours afterward, reduced muscle soreness compared to a placebo. D-ribose also seemed to improve muscle recovery.
There is not enough evidence to recommend D-ribose as an athletic performance booster.
In another small trial comparing the effects of D-ribose in people who regularly exercised to those who did not, 26 people were given 10 g a day of either D-ribose or a placebo for five days. The results differed depending on fitness level.
People who did not exercise regularly showed performance improvement and experienced a lower perceived rate of exertion after taking D-ribose. Those with higher levels of fitness did not show improvement.
Heart Failure Recovery
Ribose supplements may be of some benefit to people with heart failure, though the evidence is limited. The 2022 AHA/ACC/HFSA Guideline for the Management of Heart Failure (a combined effort of the American Heart Association, American College of Cardiology, and the Heart Failure Society of America) suggests not all nutritional supplements may be effective at treating heart failure.
A low-sodiumDASH dietand polyunsaturated fatty acids (PUFAs) were recommended. Some nutritional deficiencies and conditions, likeiron-deficiency anemia, were associated with heart failure.
More research is needed to determine D-ribose’s effects on people with heart failure.
In one study, researchers gave a small sample of people withcongestive heart failure(CHF) 5 g of D-ribose daily for six weeks. Heart function measurements improved in 64% of subjects. Those improvements were sustained in follow-up assessments three weeks after ceasing supplementation. However, more robust research is needed to verify these results.
A randomized controlled trial of 216 people withheart failure with preserved ejection fraction(HFpEF) showed supplementing with 15 g of D-ribose per day decreased heart failure symptoms and increasedejection fraction(a measure of the heart’s strength). While more information is needed, D-ribose may be a helpful addition to standard treatments for this type of heart failure.
Additional Uses
In addition to the potential health benefits listed above, some people use D-ribose to support:
There is no evidence to recommend D-ribose for these uses.
Sources of D-Ribose and What to Look For
Some foods contain low amounts of D-ribose. It’s also available as a dietary supplement in most health food stores, pharmacies, and online.
Food Sources of D-Ribose
No foods contain high amounts of D-ribose. Ribose is found inriboflavin(vitamin B2). This vitamin is the one of the main food sources of ribose.
Foods high in riboflavin include:
Cooking likely decreases the amount of ribose available in foods.
D-Ribose Supplements
D-ribose is sold as capsules, tablets, and a powder that can be mixed with a non-carbonated beverage. It is a naturally occurring sugar and tastes sweet.
Side Effects of Ribose Supplements
Your provider may recommend you take D-ribose for heart health or for another reason. However, be aware that consuming any supplement, including D-ribose, may have potential side effects.
Side effects of D-ribose at normal doses for short periods seem to be rare but may include:
Taking D-ribose with meals (particularly high-fat and high-carbohydrate meals) seemed to decrease its absorption.D-ribose has caused a temporary drop in blood sugar, which may causehypoglycemia (low blood sugar) symptoms.
There is not enough evidence to support D-ribose’s safety during pregnancy and breastfeeding, and it is not recommended for use at those times. It’s also not suggested for children, as there’s not enough data on its safety.
Verywell / Anastasia Tretiak
Dosage: How Much D-Ribose Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There is no standard recommended dosage of D-ribose. The most common doses, and those used in scientific studies, are typically between 5 g and 15 g per day.
Supplement FactsActive ingredient:RiboseAlternate names:Ribose, D-rib, D-ribopyranoside, D-ribopyranoseLegal status:Over-the-counter (OTC) supplement in the United StatesSuggested dose:5 to 15 grams per daySafety considerations:Not studied in children
Supplement Facts
Active ingredient:RiboseAlternate names:Ribose, D-rib, D-ribopyranoside, D-ribopyranoseLegal status:Over-the-counter (OTC) supplement in the United StatesSuggested dose:5 to 15 grams per daySafety considerations:Not studied in children
What Happens if I Take Too Much D-Ribose?
D-ribose is considered relatively safe for short-term use.In a survey of human studies, short-term hypoglycemia was noted in just one study participant who took one 10-g dose of D-ribose.
High concentrations of D-ribose can be bad for the kidneys and may increase the likelihood of other conditions. D-ribose activates processes in the body that increaseoxidative stress and inflammation. These negative effects are linked to not only kidney disease, but also diabetes, Alzheimer’s disease, andcataracts.
Long-term safety studies for this supplement in humans are lacking, but one mouse study using D-ribose for six months showed evidence of anxiety andmemory loss.However, it’s challenging to interpret whether it may affect humans similarly. Discuss any concerns you have with your healthcare provider.
People with diabetes who are taking medications to lower blood sugar, such asinsulinorsulfonylureas, and people with hypoglycemia may need to avoid supplementing with D-ribose, as it may lower blood sugar.
Insulin products include but aren’t limited to the following examples:
How Do Different Types of Insulin Work?
If you have diabetes, speak with a healthcare provider about taking D-ribose. Scientific evidence suggests people with diabetes have higher levels of not only glucose, but also D-ribose, which can be associated withdiabetic nephropathyand diabeticencephalopathy.
It is essential to carefully read a supplement’s ingredients list and nutrition facts panel to learn which ingredients are in the product and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
How to Store D-Ribose
Store D-ribose in a cool, dry place, away from children and pets. Discard after one year or as indicated on the packaging.
Other popular supplements marketed to alleviate fatigue or to improve athletic performance, often without evidence, include:
The following supplements have been suggested to help people with heart failure in the past. However, there’s mixed evidence for their use:
Research modestly supports the following supplements for heart failure:
Summary
Ribose, or D-ribose is a sugar molecule your body needs to make and store energy. Although limited, research suggests D-ribose may be useful for heart failure, chronic fatigue syndrome, and fibromyalgia. It may even help raise energy, stamina, and endurance levels.
Although foods contain ribose, they only contain small amounts. Ribose supplements are also available. However, they are not recommended for people who are pregnant or breastfeeding or for children.
Talk to a healthcare provider before taking ribose to make sure it’s right for you. People with diabetes who take medications to lower blood sugar may want to avoid this supplement.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Seifert JG, Brumet A, St Cyr JA.The influence of D-ribose ingestion and fitness level on performance and recovery.J Int Soc Sports Nutr. 2017;14:47. doi:10.1186/s12970-017-0205-8
Heidenreich PA, Bozkurt B, Aguilar D, et al.2022 AHA/ACC/HFSA guideline for the management of heart failure: A report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines.Circulation. 2022;145(18). doi:10.1161/cir.0000000000001063
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Pierce JD, Shen Q, Mahoney DE, et al.Effects of ubiquinol and/or D-ribose in patients with heart failure with preserved ejection fraction.Am J Cardiol. 2022;176:79-88. doi:10.1016/j.amjcard.2022.04.031
Teitelbaum JE, Johnson C, St Cyr J.The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot study.J Altern Complement Med. 2006;12(9):857-862. doi:10.1089/acm.2006.12.857
Jones K, Probst Y.Role of dietary modification in alleviating chronic fatigue syndrome symptoms: a systematic review.Aust N Z J Public Health. 2017;41(4):338-344. doi:10.1111/1753-6405.12670
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Mahoney DE, Hiebert JB, Thimmesch A, et al.Understanding D-ribose and mitochondrial function.Adv Biosci Clin Med. 2018;6(1):1-5. doi:10.7575/aiac.abcmed.v.6n.1p.1
NIH Office of Dietary Supplements.Botanical Dietary Supplements: Background Information.
Thompson J, Neutel J, Homer K, et al.Evaluation of D-ribose pharmacokinetics, dose proportionality, food effect, and pharmacodynamics after oral solution administration in healthy male and female subjects.J Clin Pharmacol. 2014;54(5):546-554. doi:10.1002/jcph.241
National Center for Biotechnology Information.PubChem Compound Summary for CID 10975657, D-Ribose.
Wu B, Wei Y, Wang Y, et al.Gavage of D-Ribose induces Aβ-like deposits, Tau hyperphosphorylation as well as memory loss and anxiety-like behavior in mice.Oncotarget. 2015;6(33):34128-34142. doi:10.18632/oncotarget.6021
Bronzato S, Durante A.Dietary supplements and cardiovascular diseases.Int J Prev Med. 2018;9:80. doi:10.4103/ijpvm.IJPVM_179_17
Bayram M, St Cyr JA, Abraham WT.D-ribose aids heart failure patients with preserved ejection fraction and diastolic dysfunction: a pilot study.Ther Adv Cardiovasc Dis. 2015;9(3):56-65. doi: 10.1177/1753944715572752.Eijnde BO, Van Leemputte M, Brouns F, et al.No Effects of Oral Ribose Supplementation on Repeated Maximal Exercise and de Novo ATP Resynthesis.JAppl Physiol. 2001;91(5):2275-81. doi: 10.1152/jappl.2001.91.5.2275Jones K, Probst Y.Role of dietary modification in alleviating chronic fatigue syndrome symptoms: a systematic review. Aust N Z J Public Health. 2017 Aug;41(4):338-344. doi: 10.1111/1753-6405.12670.Kreider RB, Melton C, Greenwood M, et al.Effects of Oral D-ribose Supplementation on Anaerobic Capacity and Selected Metabolic Markers in Healthy Males.Int J Sport Nutr Exerc Metab. 13(1):76-86.Omran H, Illien S, MacCarter D, St Cyr J, Lüderitz B.D-Ribose Improves Diastolic Function and Quality of Life in Congestive Heart Failure Patients: A Prospective Feasibility Study. Eur J Heart Fail. 5(5):615-9.Teitelbaum JE, Johnson C, St Cyr J.The Use of D-Ribose in Chronic Fatigue Syndrome and Fibromyalgia: A Pilot Study.J Altern Complement Med. 2006 Nov;12(9):857-62. doi: 10.1089/acm.2006.12.857Yancy CW, Jessup M, Bozkurt B, et al; American College of Cardiology Foundation; American Heart Association Task Force on Practice Guidelines.2013 ACCF/AHA guideline for the management of heart failure: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines.J Am Coll Cardiol. 2013;62(16):e147-239. doi: 10.1016/j.jacc.2013.05.019.
Bayram M, St Cyr JA, Abraham WT.D-ribose aids heart failure patients with preserved ejection fraction and diastolic dysfunction: a pilot study.Ther Adv Cardiovasc Dis. 2015;9(3):56-65. doi: 10.1177/1753944715572752.
Eijnde BO, Van Leemputte M, Brouns F, et al.No Effects of Oral Ribose Supplementation on Repeated Maximal Exercise and de Novo ATP Resynthesis.JAppl Physiol. 2001;91(5):2275-81. doi: 10.1152/jappl.2001.91.5.2275
Jones K, Probst Y.Role of dietary modification in alleviating chronic fatigue syndrome symptoms: a systematic review. Aust N Z J Public Health. 2017 Aug;41(4):338-344. doi: 10.1111/1753-6405.12670.
Kreider RB, Melton C, Greenwood M, et al.Effects of Oral D-ribose Supplementation on Anaerobic Capacity and Selected Metabolic Markers in Healthy Males.Int J Sport Nutr Exerc Metab. 13(1):76-86.
Omran H, Illien S, MacCarter D, St Cyr J, Lüderitz B.D-Ribose Improves Diastolic Function and Quality of Life in Congestive Heart Failure Patients: A Prospective Feasibility Study. Eur J Heart Fail. 5(5):615-9.
Teitelbaum JE, Johnson C, St Cyr J.The Use of D-Ribose in Chronic Fatigue Syndrome and Fibromyalgia: A Pilot Study.J Altern Complement Med. 2006 Nov;12(9):857-62. doi: 10.1089/acm.2006.12.857
Yancy CW, Jessup M, Bozkurt B, et al; American College of Cardiology Foundation; American Heart Association Task Force on Practice Guidelines.2013 ACCF/AHA guideline for the management of heart failure: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines.J Am Coll Cardiol. 2013;62(16):e147-239. doi: 10.1016/j.jacc.2013.05.019.
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