How ribose affects your energy
D-ribose (otherwise known as ribose) is found in every living cell of your body. It is a type of sugar that is an essential component of energy production and forms part of your DNA and RNA.
Ribose works at a cellular level by regulating the pathways that control energy (ATP) production. Your body produces ribose naturally, but the rate at which you can naturally produce ribose is limited, which in turn limits production of ATP (the major molecule responsible for the transfer of energy within a cell).
When your energy reserves are overused and depleted due to exercise or illness it can become difficult for your body to produce enough ribose to meet your energy demands. Increasing your intake of ribose at times such as these can assist your body in refuelling faster by increasing the production of ATP.
Although the functions and importance of ribose have been known for some time, producing ribose in a supplement form was once a costly exercise that limited its commercial availability. As production methods and research advance, ribose supplementation is becoming more available and ribose can now be found in a number of supplements.
Exercise recovery
Research shows that three to four workouts a week may not allow enough rest time between sessions for heart and muscle energy pools to return to normal levels. Most of the body’s tissues, including muscle tissue, are unable to produce ribose quickly enough to restore energy levels once they have fallen significantly.
Intense exercise and lack of oxygen in the muscles can overwhelm the renewal mechanisms of cellular energy. As a result, an imbalance occurs between energy supply and demand, which leads to muscle stiffness, pain and weakness. Ribose supplementation bypasses the limiting factors on energy production and promotes recovery. Research indicates that ribose supplementation restores energy pools of ATP up to four times faster.
Heart disease
The ability of the heart muscle to contract and therefore move oxygenated blood throughout the body is dependent on the energy available within the cells. A lack of oxygen can reduce the level of energy available and, in turn, reduce the force of the contraction. Research indicates that ribose may assist with energy production within the heart and therefore enhance the ability of the heart to contract and pump blood and oxygen throughout the body.
Fibromyalgia and chronic fatigue syndrome
A pilot study conducted in the USA assessed the effectiveness of ribose in patients with fibromyalgia and chronic fatigue syndrome. Sixty-six per cent of the patients who participated in the study reported improved energy levels, sleep quality, mental clarity and general wellbeing.
Restless leg syndrome
Restless leg syndrome is a condition characterised by an irresistible urge to move the legs, which occurs while awake. Almost all people who experience this condition also experience nocturnal myoclonus, which features jerking of muscle groups, usually in the legs, while asleep.
Ribose supplementation can reduce the severity of symptoms of restless leg syndrome, including pain and leg twitches, as well as reduce the need to move. Ribose also assists with improving energy levels and reducing fatigue that is often experienced by sufferers of this condition.
Ribose and creatine
Creatine is an essential, natural substance that is made in the kidney, liver and pancreas from amino acids. Like ribose, creatine is also available in supplement form. Ribose and creatine are often found in combination in supplement formulas. The reason for this is that creatine also plays an important role in energy production. Creatine works to increase ATP availability by donating phosphate to recycle ATP. It differs from ribose in that ribose is unique in its importance in regulating the production of ATP.
Taking ribose
Ribose can be found in small amounts in food containing riboflavin (vitamin B2). The best dietary sources include beef liver, chicken, cooked mushrooms, and almonds. Although food sources are available, they contain small amounts, so much of the research is based on supplemental doses.
Ribose as a supplement is now available in a variety of forms. It can be found as a powder, in a tablet or in liquid form. Taking ribose in liquid form provides the fastest and most effective response as it can be quickly absorbed through the mouth and transported via the blood to where it is needed.
A daily dose of 3–5mg is recommended. Ribose is generally regarded as safe, but if you’re going to experience an adverse reaction it will most commonly happen at doses over 10g. Adverse reactions can include headaches, nausea, bloating and/or diarrhoea in a small number of people. Those with higher levels of uric acid in their blood or gout should also be wary as some studies suggest ribose may worsen these conditions.
With respect to diabetes, the academic results have been variable in relation to ribose’s effect on blood sugar levels and insulin. As ribose is a sugar, care should be taken in those with diabetes. Caution should also be taken in supplementation during pregnancy as there is little research in this area. Better to be safe than sorry on both counts.
It’s not uncommon for sportspeople to take 20–30g while in regular training. For the vast majority of weekend sporting heroes, ribose may just get you up that hill a little faster with a little less burning of the calf muscles.
Melissa Argiro is a qualified naturopath. W: www.phytocare.com.au
