What is d-ribose?

D-ribose is a type of sugar molecule that is found in all living cells and is used as a building block for the production of energy.

How does it work?

D-ribose works by supplying the body with the raw materials it needs to produce ATP, which is the main source of energy for the cells in the body. This can help increase energy levels, improve physical performance, and reduce muscle fatigue.

What forms does it come in?

D-ribose can be found in supplement form, including powders, capsules, and liquids.

What can happen if I have an imbalance or deficiency?

A deficiency in D-ribose can result in decreased energy production and decreased physical performance.

What does D-ribose help with?

D-ribose is a simple sugar your body already makes. It forms part of ATP, the fuel that cells run on. It is sold as a powder that you stir into water or juice.

The human research base is small. Most trials had fewer than 25 people, and some had no placebo group. The overall grade on file is C, meaning early and mixed human evidence.

• Heart failure and a stiff heart muscle that will not relax (diastolic dysfunction)
  Early evidence — one small double-blind crossover trial in 15 heart failure patients. People took 5 g of D-ribose three times a day for 3 weeks. Measures of heart filling and quality of life scored better than with placebo. The group was tiny, and the result has not been repeated in a large trial.
  Evidence grade C · Traditional tier T0
• Chest pain (angina) with coronary artery disease
  Early evidence — one small crossover trial in 20 men, published in The Lancet in 1992. The men took 60 g of ribose a day for 3 days. On average they could exercise longer before chest pain and ECG changes showed up. The trial was very short, and nothing this size has confirmed it.
  Evidence grade C · Traditional tier T0
• Fibromyalgia pain, stiffness and poor sleep
  Early evidence — one open-label study of 41 people with no placebo group. People took 5 g of D-ribose powder three times a day. Most reported less pain, better sleep and more energy. With no placebo group, part of that gain may come from expectation alone.
  Evidence grade C · Traditional tier T0
• Long-lasting fatigue in ME/CFS (chronic fatigue syndrome)
  Early evidence — the same 41-person open-label study, again with no control group. That study also included people with ME/CFS, on 5 g three times a day. Scores for energy, sleep and mental clarity rose over about 3 weeks. Open-label gains like these often shrink once a placebo group is added.
  Evidence grade C · Traditional tier T0
• Muscle soreness and recovery after hard training
  Evidence doesn't support this — several small trials in trained athletes, with mixed and mostly negative results. Small studies in cyclists and weight-trained men tested doses of about 10 g a day. Most found no clear edge over placebo for power, soreness or recovery. Faster ATP refilling in the lab has not shown up as something athletes can feel.
  Evidence grade D · Traditional tier T0
• Everyday tiredness and low energy in otherwise healthy people
  Not yet tested in people — no human trial on file; the case rests on cell biology. D-ribose is well established as a building block of ATP, the energy currency of cells. That is textbook biochemistry, not a trial of the supplement for tiredness. No study on file has tested it in healthy but tired adults.
  Evidence grade insufficient · Traditional tier T0
• General muscle pain and cramping, outside fibromyalgia
  Not yet tested in people — no separate human trial on file for this group. The idea rests on the same cell energy argument. The trials on file studied fibromyalgia, ME/CFS and heart patients. What helped one group may not carry over to another.
  Evidence grade insufficient · Traditional tier T0

What D-ribose has not been shown to do

• No trial on file shows D-ribose improves speed, strength or endurance in healthy athletes; most small studies found no gain.
• It has not been shown to prevent heart attacks, strokes or death in heart patients.
• It has not been shown to replace or reduce the dose of any heart failure or angina medicine.
• No trial on file has tested it for ordinary daily tiredness in healthy adults.
• It has not been shown to repair mitochondria or to reverse the underlying cause of ME/CFS.
• It has not been shown to help with weight, mood or blood sugar control.

How to read this:

The grades describe how strong the evidence is, not how strong the effect is. A means repeated randomised trials in people. B means one good randomised trial. C means small, early or mixed human studies. D means the human evidence is weak or conflicting. Insufficient means no human study on file. This page lists options, not advice, and it is not a treatment plan. On who should avoid it: D-ribose is a sugar and can lower blood sugar, so speak with your doctor first if you have diabetes, take diabetes drugs, are pregnant, or are due for surgery.

What can it help prevent?

• Cardiovascular disease
• Chronic fatigue syndrome
• Heart failure
• Diabetes
• Hypertension
• Sports-related muscle damage
• Poor sleep quality
• Reduced energy levels
• Muscle weakness
• Decreased endurance

Which foods are rich in it?

• Organ meats (liver, kidney)
• Beef
• Pork
• Poultry
• Seafood
• Dairy products (milk, cheese, yogurt)
• Nuts and seeds
• Whole grains
• Legumes
• Vegetables (spinach, sweet potatoes)

What are possible side effects?

Common: Nausea, digestive discomfort, headache

Mild: Dizziness, palpitations, itching

Moderate: Allergic reaction, skin rashes

Severe: Anaphylaxis (rare)

Overdose: Not well established

Withdrawal: Not well established

What's the recommended daily dose?

The recommended daily dose of D-ribose is between 3 to 5 grams per day for adults.

How many days does it take to work?

It can take anywhere from a few days to a few weeks for the effects of D-ribose to be noticeable.

What time of day is best to take it?

There is no specific time of day that is recommended to take D-ribose.

Is it best to take it with or without food?

D-ribose can be taken with or without food.