Ribose can improve the quality of your life by providing energy to your cells. It does not matter if you are a triathlete or a retiree, a lack of energy is a real problem that can seriously affect your health and vitality.
Ribose can help you feel full of energy in order to lead an active lifestyle.
Ribose is a vital substance that provides energy to the body at a basic level. It is the backbone of the essential cell compounds, such as purines and pyrimidines.
Our body must have a good supply of purine and pyrimidine to produce important cell components, such as genetic material (DNA and RNA), numerous co-factors, certain vitamins… But the most important is adenosine triphosphate (ATP), a basic element in the transfer of intracellular energy.
Ribose is the starting point for the synthesis of important cell connections, so the quantity that is available in the organism is what determines the speed at which these connections can be produced by our cells and tissues.
What is ribose?
Ribose, also known as a pentose, is a simple monosaccharide with five carbon atoms. It is used by all the cells in the body and it is an important part of the energy metabolism. Ribose is also involved in the formation of our genetic material, DNA and RNA, certain vitamins, and other important cell compounds.
Its function focuses on the cell metabolism, specifically on ATP (helps to recharge it), which is a substance in charge of supplying energy. This fact makes its supplementation (along with creatine) very interesting for some pathologies like fibromyalgia since the ATP levels are usually lower than normal due to this disease.
ATP (energy) is indispensable to perform high-intensity muscle contractions since we lose a phosphate molecule. However, it can be regenerated in a process involving creatine although it is a short-term regeneration. But there is another one that involves a full recovery that allows us to continue training with the intensity we need. It is in this last process where ribose comes into play.
Ribose provides energy as ATP to all the cells of the body at a basic level. The more energy the body has, the harder the heart beats, which improves the blood flow and gives more power to the muscles. The higher the energy, the more active and motivated we will feel.
It is a specific type of simple sugar that is found in the cells of every living organism, human beings, plants and animals. It is a basic ingredient of life. Since it is present in almost all foods, we consume a small portion of this substance with every bite.
When it makes contact with the cells it turns into ATP (adenosine triphosphate) and provides energy to the body. An additional supply of ribose is very useful for athletes and sportspeople who use a large amount of energy while training. Because, even if the amount of energy is low, it continues for a long period of time.
It is an important substance that supplies energy to the heart and it is especially recommended for those who have heart problems, suffer from heart failure or who are recovering from a heart attack.
The metabolic role of D-ribose
No other substance (whether it is a natural substance or prescribed medication) can replace the essential role of ribose in regulating the metabolic processes that are involved in the synthesis of purines and pyrimidines.
Without these vital structural components, our bodies would quickly run out of energy, proteins would not be produced, and our cells would lose their ability to divide themselves.
Even though ribose is a five-carbon monosaccharide, it does not increase the blood sugar levels, so it is a good carbohydrate to make foods and drinks. Ribose is easily soluble in hot or cold drinks and it has a slightly sweet taste.
Ribose is effective in all cases, regardless of the use we want to give it: to combat fatigue, improve our physical performance, relieve muscle soreness produced by intense workouts, or to recover from an effort and exhaustion.
In any case, ribose increases our energy and, therefore, our quality of life.
What are the functions of ribose?
- It is a vital nutrient that supports the health of the heart
- It provides energy to the heart, ensuring its healthy functioning
- It improves the physical performance by providing energy
- It reduces cardiovascular stress caused by an insufficient supply of energy
Effects of Ribose
The human body produces energy in its cells from the sugars that are consumed in the diet, especially from ATP or adenosine triphosphate, which is the main energy supplier for the body.
When the energy reserves are spent, they must be recharged once again. This recharge is especially important after suffering a disease, being exposed to stressful situations, or being physically exhausted after doing sport or intensive training.
Ribose is a special sugar that helps the body to stimulate the production of energy in the cells and to recharge its reserves. Food supplements made from this sugar help with a quicker recovery in a completely natural way.
This process of energy recovery is especially important for the heart that has to work all the time while being also responsible for the proper functioning of the limbs and the body in general. If we run out of energy, we will start to experience symptoms of exhaustion and heart overload.
After an intense workout session, ATP needs up to 72 hours to fully recharge the deposits that have been spent during the physical activity.
Without enough ribose, that recharge will not occur, which is the reason why it will need a longer recovery period, or we will not reach the same intensity in the next training session.
It has been used in medicine with people who have cardiovascular diseases, since it improves the performance of fatigued heart cells.
The scientific studies that have been conducted with ribose on athletes are still not enough. But the results with its recent use as a dietary supplement seem to be very promising, since it has been shown that athletes who include it in their supplementation experience a significant increase in explosive power and strength, as well as a faster recovery.
Ribose supplements help to maintain stable levels of adenine nucleotides in the cells, which preserves the concentration of ADP and ATP, resulting in a faster energy recharge that allows the muscle to work at its full capacity.
Ribose supplementation can also help to boost the effects of other energy supplements such as creatine, carnitine or pyruvate (synergy).
The reason why is that these supplements need ATP substrates which only ribose can produce. By keeping the ATP levels high, ribose ensures that other supplements can work more efficiently.
Who can benefit from D-ribose?
- Sportspeople and athletes who train regularly
- Those who suffer from chronic fatigue
- People with cardiovascular problems
- Those who work under a lot of stress, since it can improve their performance
- Everyone, since it is one of the main suppliers of energy for the body
How is ribose produced in our bodies?
All the vital compounds are produced in the body through some complex biochemical and metabolic processes. Ribose is no exception.
Ribose is produced in the body by a metabolic glucose process (a simple sugar with six carbon atoms) known as pentose phosphate (PPP) or the hexose monophosphate cycle (HMS).
The formation of ribose in the cells and heart muscle is a slow process. Unfortunately, the enzymes that regulate this process are absent in the heart cells.
This delay in the synthesis of ribose in the heart and its muscle tissue also delays the recovery when the reserves are spent due to an disease or physical workout.
How do the cells produce energy from ribose?
The physiologically functional form of ribose, which is called 5-phosphoribosyl-1-pyrophosphate (PRPP), regulates the metabolic process through which the energy connections are synthesized in all living tissues.
This is done by means of the purine nucleoside (PNP). If there is not enough PRPP, the process of energy synthezis slows down, which delays the tissue recovery.
How and when to consume ribose?
If you are using it to improve your sport performance, it should be immediately consumed before or after training. It may be necessary to use slightly higher doses in sport competitions in order to meet the energy requirements of the body. After taking ribose, the level of blood glucose drops, which is why it is highly advisable for diabetic people to use supplementation.
It is produced by our body in the same way as creatine, but this is never enough when there is an extreme muscle deterioration that can happen when doing certain sports.
Even though ribose is present in food, sometimes the body needs an extra energy supply, like in the case of athletes and sportspeople who do intense workouts.
In these cases, meeting the ribose supply though dietary supplements is the most useful thing to do. Taking ribose supplements is also helpful for those who suffer from cardiovascular problems.
Recommended dose of ribose
It is a natural, safe and non-toxic substance. In fact, ribose is present in all the cells of the body. The recommended dose is 3g daily 30 minutes before training. This amount can be increased to 2.5g, 30 minutes before exercise and another 2.5g immediately after.
What foods contain Ribose?
It is present in all products of animal or vegetable origin, although in different amounts. When we need a higher physical performance or in stressful periods, the supply of ribose through food may not be enough to meet our requirements, which is why it would be very useful to consume it as a dietary supplement.
D-ribose, side effects
There are two known side effects. The first is a temporary hypoglycemia (low blood sugar levels) caused by taking a dose higher than ten grams on an empty stomach. This can be prevented by combining a high dose of ribose with other carbohydrates.
The second side effect experienced by some people is mild diarrhea. This side effect only occurs if we take very high doses (more than 10 grams). The total daily intake of ribose should be limited to 20 grams at most, which equals 4 teaspoons.
Ribose must be taken in individual doses of up to 5 grams (approximately the content of 1 full teaspoon). They can be taken in several doses of 5 grams, at intervals of 30-45 minutes, without suffering any side effect.
How does ribose work for people who do exercise regularly?
Clinical research has shown that the body does not have enough time to rest when we do exercise three or four times a week. So the energy of the heart and muscles does not have enough time to go back to its normal levels.
By taking ribose, the energy in the heart and muscle tissues is recharged faster while doing intense workouts.
Keeping optimal energy levels ensures a good physical condition of the heart and muscles, which increases the strength and physical endurance by reducing the fatigue.
Moreover, the research has shown that taking ribose supplements during the workout also reduces the formation of the free radicals.
Can we combine ribose with creatine or other dietary supplements?
Ribose can enhance the effects of creatine and other supplements, helping the body to achieve a full performance. Creatine replaces the energy that is already present in the tissues.
An additional carnitine dietary supplement helps to metabolize the fatty acids. Others, such as pyruvate and coenzyme Q10, also help to recharge the energy.
But none of those supplements alone can give the cells the energy they need, only ribose performs this important metabolic function, which can be enhanced if it is combined with other supplements.
This is due to the fact that if there is not enough energy with which to work, we will not reach our maximum performance.
To sum up: Ribose helps the body to produce energy, while other dietary supplements can help the body to use energy more efficiently.
Why is there more and more people using D-ribose?
Before, making ribose products was very expensive, so it was very difficult purchase this type of dietary supplement. Thanks to the new technologies the cost of the production has now been reduced, which means that it is accessible to everyone.
Ribose is completely safe and more than seventy clinical studies that have been carried out in different laboratories have proven its effectiveness and beneficial effects on the functioning of the heart and the muscles.
Ribose and the heart
Ribose improves the natural process of energy synthesis in the body, helps to reduce the energy loss caused by stress and shortens its recovery in the cells and tissues.
It also helps the muscles to recharge the energy we consume and reduces the physiological consequences of a potential situation of low energy in the body.
Ribose helps to keep the heart and muscles strong and healthy, both if we have to run a marathon in less than three hours, or if we have to complete our daily workout or any other activity.
The ability of the heart to keep itself healthy and active is connected to the amount of ribose that is available in the organism.
Some of the most important benefits of ribose for the heart are:
- Providing the heart with the strength it needs for its proper functioning
- Helping to maintain a healthy heart and muscles
- Increasing the correct functioning of the heart while doing exercise, and it reduces the stress related to this effort
- Improving the performance during a physical activity
Ribose is the main source of energy for our body. If the heart does not have enough ribose available and it will not be able to meet its great energy demands.
What do the experts think about D-ribose?
The experts agree that an additional intake of ribose helps the body in all situations that demand more energy. Clinical studies have proven that this vital substance stimulates the proper functioning of the heart and that it also helps patients suffering from COPD, MAD deficiency, chronic fatigue syndrome or fibromyalgia.
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