Ribose (or d-ribose) is marketed as a nutritional supplement purported to reduce fatigue and improve athletic performance.
It’s also been studied for people with heart failure.
Ribose is a sugar molecule that’s made naturally in the body from bloodglucose.
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It is a vital part ofadenosine triphosphate(ATP)the source of energy in cells.
That means some supplement products may not contain what the label says.
No supplement is intended to treat, cure, or prevent disease.
Verywell / Anastasia Tretiak
Your body uses ribose to make ATP.
ATP is a molecule that helps store and release energy.
Here’s a look at some key findings from the research on ribose supplements.
D-ribose also seemed to improve muscle recovery.
There is not enough evidence to recommend D-ribose as an athletic performance booster.
The results differed depending on fitness level.
Those with higher levels of fitness did not show improvement.
A low-sodiumDASH dietand polyunsaturated fatty acids (PUFAs) were recommended.
Some nutritional deficiencies and conditions, likeiron-deficiency anemia, were associated with heart failure.
More research is needed to determine D-ribose’s effects on people with heart failure.
Heart function measurements improved in 64% of subjects.
Those improvements were sustained in follow-up assessments three weeks after ceasing supplementation.
However, more robust research is needed to verify these results.
Sources of D-Ribose and What to Look For
Some foods contain low amounts of D-ribose.
It’s also available as a dietary supplement in most health food stores, pharmacies, and online.
Food Sources of D-Ribose
No foods contain high amounts of D-ribose.
Ribose is found inriboflavin(vitamin B2).
This vitamin is the one of the main food sources of ribose.
Foods high in riboflavin include:
Cooking likely decreases the amount of ribose available in foods.
It is a naturally occurring sugar and tastes sweet.
However, be aware that consuming any supplement, including D-ribose, may have potential side effects.
It’s also not suggested for children, as there’s not enough data on its safety.
Dosage: How Much D-Ribose Should I Take?
There is no standard recommended dosage of D-ribose.
Supplement Facts
What Happens if I Take Too Much D-Ribose?
High concentrations of D-ribose can be bad for the kidneys and may increase the likelihood of other conditions.
D-ribose activates processes in the body that increaseoxidative stress and inflammation.
Discuss any concerns you have with your healthcare provider.
Discard after one year or as indicated on the packaging.
Although limited, research suggests D-ribose may be useful for heart failure, chronic fatigue syndrome, and fibromyalgia.
It may even help raise energy, stamina, and endurance levels.
Although foods contain ribose, they only contain small amounts.
Ribose supplements are also available.
However, they are not recommended for people who are pregnant or breastfeeding or for children.
Talk to a healthcare provider before taking ribose to check that it’s right for you.
People with diabetes who take medications to lower blood sugar may want to avoid this supplement.
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