D-Ribose
Commonly used for
EnergyAthletic Performance
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What is it? / Overview
D-Ribose is a naturally occurring sugar involved in ATP synthesis. While it has theoretical benefits for restoring cellular energy, human studies have shown only modest improvements in fatigue, and evidence remains insufficient for routine use in healthy adults.
How is it used? / Administration
Form: D-Ribose powder
Typical dose studied: 5–15 g/day, divided into 2–3 doses
Timing: With meals or immediately after exercise
Evidence stronger for clinical populations (heart failure, fibromyalgia) than healthy athletes. Large doses may cause GI discomfort.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Avoid with: Type 2 diabetes mellitus
Interacts with: Diabetes medications; Insulin
Already taking it? Monitor blood glucose if diabetic.
Research & references
Teitelbaum JE et al. (2006). D-ribose in chronic fatigue and fibromyalgia pilot study. Journal of Alternative and Complementary Medicine. Omran H et al. (2003). D-Ribose and diastolic function in heart failure. European Journal of Heart Failure. Guest NS et al. (2021). ISSN Position Stand: Dietary Supplements and Exercise Performance. JISSN.
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