D-ribose Dosage for Athletes, Fatigue and Health

Determining the specific D-ribose dosage to use depends on several factors including the age, gender, diet, activity level, hydration and health history of the subject.

In more than 300 clinical trials addressing the many possible therapeutic benefits of D-ribose, various dosages have been tested.

D-ribose is a simple sugar; more specifically, a pentose monosaccharide. It is prevalent in nature and can be synthesized in the heart and other muscles, primarily via glucose.

D-ribose in a primary constituent of adenosine triphosphate (ATP), the body’s main fuel source. Every cell requires ATP to sustain itself and function properly. If it is not readily available, then cellular functioning becomes sluggish and inefficient.

Using D-ribose can improve energy levels as a pre-workout supplement, increase exercise output and improve recovery times.

D-Ribose

Energy Supplement

Fatigue

Exercise Capacity

Workout Recovery

How It Works:

• Helps increase ATP production for energy
• Cardioprotective & decreases fatigue
• Improves workout recovery time & output

Dosage:

Between 5 - 20 g per day

Safety:

Rated Likely Safe

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D-Ribose Uses

Mitochondria are present in every eukaryotic cell. They are the cellular components that burn calories for energy production.

D-ribose is able to support the functioning of the mitochondria to improve energy production.

When the mitochondria are unable to efficiently function, individual cell energy levels decrease; and subsequently, the entire tissue or organ that those cells constitute suffers.

Stated differently, if the cells that make up a tissue or organ are not functioning well alone, then the entire organ will function inefficiently. Chronically lacking cellular energy levels leads to mitochondrial dysfunction, which subsequently can cause all of the following:

• Inability of the kidneys and/or liver to detoxify, possibly leading to blood contamination;
• Ceasing or hindering hypothalamic functioning;
• Allowing excessive amounts of lactic acid to build up in the muscles, decreasing muscular endurance and increasing recovery times;
• Inhibiting the neurotransmitter signaling abilities of dopamine, serotonin, acetylcholine, norepinephrine and epinephrine, causing the development of various disorders of cognition, like chronic “brain fog”;
• Various issues with digesting foods and drinks, causing problems with defecation and urination;
• Making the leucocytes function weakly, decreasing immunity and increasing the odds of contracting viral or bacterial infections;
• Increasing the risks of heart disease and coronary artery disease by weakening and degrading the heart muscle;
• Numerous other possible adverse effects…

D-ribose for Enhancing Mitochondrial Functioning

D-Ribose dosages can be used to improve energy metabolism at the cellular level. Adenosine triphosphate (ATP) is the body’s main fuel source. It is required for all purposes of cellular metabolism; from breaking down foods, to thinking, to walking, to sleeping, breathing and all other actions of life.

Nothing can be accomplished, not even maintaining life, without ample energy. When there is no ATP, there is no life.

Mitochondrial functioning may be affected by various factors including hormonal imbalances, pollutants, viral infections, environmental/social stressors and more. However, nothing affects mitochondrial functioning more severely than having chronically lacking amounts of bioavailable ATP.

When a cell requires energy, it converts ATP to adenosine diphosphate (ADP), which has only two phosphates instead of three. ADP can then, if needed, be further broke down into a one-phosphated substance called adenosine monophosphate (AMP).

Once ADP and/or AMP is used for energizing the cell, it is sent through the mitochondria once again to be reconverted back into usable ATP. This process also requires energy to complete.

In the case of converting AMP back to ATP, it is not efficient. In fact, it is far easier on the body to manufacture new ATP. This can be accomplished quickly and with very little energy expenditure, but only if there is ample D-ribose to meet the needs of the process.

D-ribose in a vitally necessary constituent for the synthesis of ATP. If levels of D-ribose are insufficient, then ATP synthesis will be greatly diminished, resulting in fatigue and impaired cellular function.

Clinical Evidence for D-ribose Dosages

Chronic fatigue syndrome, fibromyalgia syndrome and ischemia are examples of conditions that are significantly affected by energy bioavailability; by the intracellular presence of ATP.

For instance, ischemia, a condition where the heart suffers damages due to insufficient blood delivery, causes ATP production to decrease by 50% and more.

This leads to further downstream conditions and symptoms which require additional energy expenditures to combat and correct, if possible. And the energy depletion cycle, and its subsequent negative effects, continues.

Significant improvements have been achieved in those with CFS with daily D-ribose dosages of 15 grams, broken into three separate doses. Likewise 15 gram doses of D-ribose have yielded strong effects of all VAS categories of fibromyalgia syndrome sufferers: pain, sleep, well-being, energy and mental clarity.

Positive results were generated within 4 weeks of supplementation for CFS and fibromyalgia subjects. In cases involving treatment for ischemia, as little as 5 grams daily has shown significant improvements to ATP synthesis within 3 days of beginning supplementation.

Using D-Ribose for Workouts

D-Ribose can also become depleted following a period of intense exercise. For this reason, it is commonly supplemented by bodybuilders and athletes to decrease the recovery time required after a heavy workout. Taking this compound as a pre-workout supplement can also increase total work output during exercise.

As an energy boosting supplement, small dosages of 500 mg have been shown to increase energy salvage by as much as 100%. However, for optimal performance, dosages of 5 grams per day are recommended for athletes and those engaged in strenuous exercise.

Although D-ribose supplementation is known to be generally safe, there are a few possible side effects to consider. Headaches, nausea and diarrhea are the most common. These adverse effects are transient and disappear shortly after using the product.

However, there may also be contraindications with OTC or prescribed drugs for low blood pressure and/or diabetes. Side effects may be exacerbated with lager dosages. Taking a dose of D-ribose powder in excess of 10 grams on an empty stomach is reported to cause light-headedness and stomach discomfort.

It’s always best to consult with a medical doctor before starting supplementation, regardless of the D-ribose dosage you are considering.

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