Ribose (or D-ribose) is a simple sugar that is found in all living cells. It helps to preserve their necessary energy and functionality. However, it turns out that ribose can be a useful tool to fight heart disease, fibromyalgia symptoms, or chronic fatigue syndrome.
What is it?
(D-) ribose is a simple sugar produced by our body and used to create ATP, i.e. fuel for the mitochondria found in our cells. ATP is the most basic form of energy in the body. Contrary to appearances, ribose does not raise blood glucose levels, it can even work the opposite.
What benefits can ribose bring you?
- It takes care of your heart
Studies have shown that ribose can help make up for cellular energy deficiencies after heart ischemia. It also improves its functioning. The 2018 review included pilot and preclinical studies that showed ribose to improve recovery and maintenance of proper ATP levels, as well as left ventricular diastolic dysfunction after ischemia. Therefore, D-ribose seems to improve myocardial energy levels and function in people with ischemic cardiovascular disease.
- It helps to alleviate the symptoms of fibromyalgia and chronic fatigue syndrome
As research shows, ribose can be an effective addition to fibromyalgia. It has been discovered that the use of supplements can help us sleep better and feel better, alleviate pain in patients with fibromyalgia and add energy.
The Journal of Alternative and Complementary Medicine published a study on the effects of D-ribose on 41 people with chronic fatigue syndrome and/or fibromyalgia given 5g of ribose daily. It turned out that 66% of them experienced significant improvement. A pilot study has shown that this sugar significantly alleviates the clinical symptoms experienced in patients with the conditions above.
- It supports physical activity
In a double-blind clinical study published in the Journal of the International Society of Sports Nutrition, they used 10 grams of ribose per day, compared to taking the same dose of glucose, by 26 healthy people. During the study, participants performed 60 minutes of intensive interval exercises every day, in separate sessions.
The researchers found that the average and peak output power on days 1-3 significantly increased in the ribose group. These participants also had a clearly lower perceived effort rate.
- It helps to take care of your skin
It turns out that ribose can also have anti-aging effects. This is due to the fact that it accelerates the regeneration of ATP, the production of which decreases with age.
The study looked at the effects of applying a topical face cream that contained 0.5% ribose concentration. Its effectiveness was tested by 20 adult women with wrinkles and tired and dull skin. After 14 and 28 days, the ladies were asked to evaluate the differences and were subjected to objective tests.
After 2 weeks, there was a 12.2% reduction in total wrinkle area and a 9.1% reduction in total length. After 28 days, the surface remained at the same level, but the length decreased by 8.5%. Overall, 67% of women surveyed said their skin looked more radiant after the procedure.
Where can you find ribose and how much of it do you need?
As for the natural sources of ribose, we’ll find it in:
- organic beef,
- cheddar cheese,
Many people decide to use supplements because getting the right amount of ribose from their diet can be difficult for some.
What does the right amount mean? When it comes to supplements, most manufacturers recommend using 1-10 g per day. We can mix them with yogurts, cocktails or water. There are also other forms of supplements than powder, although this is by far the most popular.
If you want to improve your performance during exercise, it is recommended to reach for ribose during morning and evening meals, or just before and right after physical activity.
The effectiveness of 15 g taken 4 times a day, one hour before exercise, by people with coronary artery disease was also tested. This dose has been shown to improve patients’ performance. So 3 g taken during exercise every 10 minutes should reduce muscle stiffness and cramps caused by exercise.
There are also other recommendations regarding ribose dosage.
Side effects and precautions
For most people, oral or intravenous ribose use has no adverse effects.
However, there are side effects, which include: aggravated stomach, nausea, diarrhea, and headaches.
Ribose can lower blood glucose levels, so it should not be used by people with hypoglycemia or diabetes.
Some medicines may interact with ribose. These include primarily anti-diabetic drugs and insulin. Alcohol, aspirin, magnesium trisalicylate, propranolol, and salsalate may also react with ribose.
If you are taking medicine, have a specific condition, are pregnant or breastfeeding, consult your doctor before using ribose supplements.
Sources: Ewa Wysocka longevitas.pl