May Benefit Exercise Performance
Due to its important role in ATP, your cells source of energy, D-ribose has been examined as a supplement to improve exercise performance.
Some research supports the possible benefits of D-ribose in relation to exercise and energy production in those with specific diseases 91709-H” rel=”nofollow”> 4, , 12).
Other research has demonstrated possible performance-enhancing benefits in healthy individuals but only in those with low fitness levels.
Researchers particularly saw enhanced power output and lower perceived exertion during exercise when participants with lower fitness levels took 10 grams per day of D-ribose compared to a placebo (
One study even showed that the group that consumed D-ribose showed less improvement than the group that consumed a different type of sugar as the placebo treatment .
Overall, the performance-enhancing effects of D-ribose are likely only seen in certain disease states and possibly those with low fitness levels.
For healthy, active individuals, evidence to support this supplements ability to improve exercise performance is weak.
Summary
Some studies have shown that D-ribose may enhance exercise performance in those with low fitness levels or specific diseases. However, research does not support these benefits in healthy individuals.
May Help Manage Myoadenylate Deaminase Deficiency Symptoms
Myoadenylate deaminase deficiency is a metabolic muscle disease that interferes with the processing of ATP by muscle cells. Symptoms of this condition can include cramps, muscle pain and exercise intolerance. However, having no symptoms is also possible. For people struggling with MAD, there is some evidence that taking D-ribose by mouth or receiving it intravenously from a health care professional may effectively prevent symptoms, such as cramping, pain and stiffness after exercise.
Chronic Fatigue The Reason For This Problem
Most likely, the problem lies in insufficient energy production.
Imagine an athlete who had an intense couple of days of very strenuous training. Before his body is ready for extreme physical activity again, he will need to rest a bit.
In CFS, this much needed recuperation doesnt happen. Cells and tissues perpetually dont get enough energy, so they cant function properly. It is a bit like trying to run a marathon day after day. The body cant do it it has exhausted its energy reserves and no new fuel is coming in.
Each cell has a tiny structure that acts like a furnace, producing energy that the body can use. This structure is called mitochondria. When there is a malfunction in the way mitochondria works, this can result in energy depletion. Most CFS symptoms can be explained by this mitochondrial failure:
- Mitochondrial dysfunction lowers the levels of brain neurotransmitters , which makes thinking processes harder and causes the dreaded brain fog.
- Low energy production and lactic acid accumulation make recovery after exercise harder and result in muscle fatigue.
- Mitochondrial dysfunction also influences digestion, immune system function and heart function.
These are just a few examples that show mitochondrial dysfunction might be at the root of it all and needs to be tackled if you want to recover.
You May Like: What Chronic Fatigue Feels Like
Supplement And Dosage Recommendations
This natural sugar is available in health stores and online in supplement form as a powder, chewable tablet or capsule. You can take the powder in water or add it to other beverages, like smoothies, or mix it into kefir or yogurt. Powder form is definitely a popular way to take it, but reading D-ribose reviews may help you to determine which supplement is best for your you. It is also a component of multi-ingredient supplements for energy.
How much D-ribose should you take in supplement form? Most makers of these supplements recommend doses between one to 10 grams per day. When should I take D-ribose? If youre taking it for an exercise boost, a common recommendation is to take it with morning and evening meals or right before and right after physical activity.
To improve the ability of people with coronary artery disease to exercise, the following D-ribose dosage by mouth has been studied: 15 grams four times daily taken one hour prior to exercise until the end of the exercise session. In other words, take three grams every 10 minutes during exercises. This has been used to caused by exercising.
Some other recommended dosing starting points include:
Talk to your health care provider if you are unsure what dosage is right for you.
Vitamin B3 And Vitamin B12
All of the B vitamins are important in mitochondrial health. All of them. Thats why taking a supplement of B-complex vitamins will form a solid foundation. But you will need additional support via vitamin B3 and vitamin B12.
Vitamin B3:
Vitamin B3 is more often known as niacin. If youve ever taken too much of this vitamin youll have experienced redness, or, flushing of your skin with an accompanying itch. This is known as a niacin flush. Fortunately, there are new forms of niacin that make for happy skin and mitochondria.
As far as energy production is concerned, the most important function of vitamin B3 is making your mitochondria more efficient so they can make more energy.
Dosing:
New forms of vitamin B3 known as nicotinamide riboside seem to be the most efficient at improving mitochondrial and ATP production. If youre unable to find nicotinamide riboside, opt for niacinamide but ensure its a slow-release formula. This will prevent any of the uncomfortable skin reactions.
Take 500-1500mg daily.
Vitamin B12:
Vitamin B12 is known as cobalamin. This is the form many supplements come in. But for those with chronic fatigue syndrome, youll want to take your vitamin B12 in its methylated form methylcobalamin.
Vegetarians and vegans are at increased risk of vitamin B12 deficiencies, so if you are on either a vegetarian or vegan diet, ensure you are supplementing B12 daily.
Dosing:
Bi-weekly or monthly B12 injections or 5000mcg sublingual on a daily basis.
Also Check: Does Adrenal Fatigue Cause Hair Loss
Fibromyalgia And Chronic Fatigue
D-ribose shows promise in the treatment of fibromyalgia and myalgic encephalomyelitis, better known as chronic fatigue syndrome . A 2017 review of dietary modifications for chronic fatigue patients reports that D-ribose supplementation significantly improved energy levels and overall mood.
In a pilot study published in the Journal of Alternative and Complementary Medicine, 41 patients with fibromyalgia and/or chronic fatigue syndrome who were given ribose supplements, 66 percent of the patients showed significant improvement in symptoms such as lack of energy, difficulty sleeping, and pain.
Both fibromyalgia and chronic fatigue syndrome are marked by impaired energy metabolism. The study’s authors suggest that ribose may help treat the two conditions by increasing the production of energy in the heart and muscles. However, more research is needed.
The Mitochondrial Enhancers Pt I
In Mitochondria and the Future of Medicine, Lee Know, a licensed naturopathic doctor in Canada, has written an engagingly written overview of the field. It will provide the basis for this overview. Know, though, warns that hes by no means providing an exhaustive list of mitochondrial enhancers. This, then, is a basic overview of the major ones.
Read Also: Vinyl Anti Fatigue Floor Mats
Mitochondrial Enhancers For Chronic Fatigue Syndrome Me/cfs And Fibromyalgia Pt I: D
by Cort Johnson | Dec 18, 2020 | CoQ10, Homepage, Supplements |
This is the first part in a series on mitochondrial enhancers for chronic fatigue syndrome , fibromyalgia , and long COVID series. The series uses the book Mitochondria and the Future of Medicine, by Lee Know, a former naturopathic doctor in Canada, as a starting point, and includes insights from ME/CFS/FM practitioners.
Ribose Inside The Body Production
Based on the estimated mean daily intake of carbohydrates in the UK, i.e. 252 and 198 g in men and women, respectively, 24 and assuming that 2/3 of these would be composed of glucose, and that 29% of glucose is utilised via the pentose phosphate pathway 25, it is estimated that the daily endogenous production of dribose through the pentose phosphate pathway ranges from approximately 315 g/day. Additional information on the extent of the daily endogenous production of dribose in the literature is lacking. The information is insufficient to draw conclusions on the extent of the daily endogenous production of dribose.
You May Like: Does Low Blood Sugar Cause Fatigue
What Is Chronic Fatigue Syndrome
Chronic Fatigue Syndrome is a complex illness consisting of difficulty with memory and concentration, disturbed sleep patterns, brain fog, severe musculoskeletal pain and dysfunction. Although CFS is associated with many triggers, including infections, autoimmune illnesses, hormonal dysfunctions and other processes, it is highly linked to impaired energy metabolism². Because mitochondrial dysfunction is closely linked to the pathophysiology of chronic fatigue³ and is a key contributor to fatigue, its absolutely essential to nourish the mitochondria.
Mitochondria are specific compartments in our cells that create ATP, the chemical energy of life and molecular fuel for the rest of the cell. If there are defects in the pathways of the mitochondria, then other systems of the body are consequently impacted.
Given the epidemic of mitochondrial dysfunction and CFS, what are proven strategies to rectify cellular energy and the cascade of CFS? Rest assured, there are a handful of bioactive compounds that when used clinically, can aid in fatigue protocols. Pyrroloquinoline , D-Ribose, Calcium Pyruvate, and Resveratrol are promising solutions.
Smartphone App Cures A
Cures A-Z is a smartphone app available for both iPhone and Android. It is a medical reference guide for people who prefer to use natural therapies to manage health issues when they can, but are content to use prescription therapies when they’re the better choice. Developed by Dr. T and his wife, nutritionist Laurie Teitelbaum, Cures A-Z shows you when to use either approach, or when to combine the two, in order to produce the healthiest and most effective treatments for common health issues.
Also Check: Causes Of Fatigue And Headache
May Improve Heart Function In People With Heart Disease
Evidence suggests that D-ribose may improve energy production in heart muscle, as its essential for ATP production .
Several studies have examined whether D-ribose supplements improve heart function in people with heart disease.
One study found that 60 grams per day of D-ribose improved the hearts ability to tolerate low blood flow during exercise in people with coronary artery disease 91709-H” rel=”nofollow”> 4).
Another study found that 15 grams daily of the supplement enhanced the function of some of the chambers of the heart and improved quality of life in those with the same disease .
Overall, studies demonstrate the potential of D-ribose for improving heart metabolism and function in people with heart disease .
Summary
Some evidence shows benefits of D-ribose supplements for those with low blood flow to the heart muscle, as seen in conditions like coronary artery disease. This is likely due to the role of D-ribose in producing cellular energy.
The Benefits Of Taking D
D-ribose is a naturally occurring sugar found in all living cells and is an important component of the energy production cycle. It is used by the body to produce adenosine triphosphate , which is the primary source of energy for all cells. As such, taking D-ribose supplements can provide a number of benefits for energy and performance.
One of the primary benefits of taking D-ribose supplements is improved energy production. D-ribose helps to increase the production of ATP, which is the bodys primary source of energy. This can help to improve energy levels, allowing for better performance during physical activities. Additionally, D-ribose can help to reduce fatigue and improve recovery time after exercise.
Another benefit of taking D-ribose supplements is improved cardiovascular health. D-ribose helps to improve the efficiency of the heart by increasing the production of ATP. This can help to reduce the risk of heart disease and improve overall cardiovascular health.
Finally, D-ribose can help to improve mental clarity and focus. D-ribose helps to increase the production of neurotransmitters, which can help to improve cognitive function and mental clarity. This can help to improve focus and concentration, allowing for better performance in both physical and mental activities.
You May Like: Vitamins To Help With Fatigue
What Are The Symptoms Of Chronic Fatigue Syndrome Or Cfs
Basically, there are several signs and symptoms that can be seen in an affected person. Some examples of such are melancholy after exertion of body movements, hard time to sleep, widespread joint pain and muscle pain, cognitive difficulties, sore throat, headache like youve never felt before, severe and chronic mental depression, sever and chronic physical exhaustion and a lot more similar to that.
Additional symptoms include the following: being more sensitive in light, smells and sounds, tummy upset, weakness of muscles, respiratory and cardiac issues, swollen nodes, painful nodes, and severe anxiety. Though sometimes, these signs confuse the expert in determining if they are caused by other medical conditions or if they are really caused by Chronic Fatigue Syndrome.
This medical condition may vary from person-to person and it may differ in type, number of frequency and severity of the case. Nevertheless, one thing is for sure this medical disorder may put the quality of life of the patient in jeopardy. This may become a limitation to what they can do and what they can become in the future.
Risks Side Effects And Interactions
For most people, D-ribose is typically safe by mouth on a short-term basis or when a health care provider administers it intravenously .
Are there any D-ribose dangers? Some potential side effects include upset stomach, diarrhea, nausea and headache. Does ribose raise blood sugar? Actually, it may decrease blood sugar so, typically, people with hypoglycemia or diabetes should not take these type of supplements. In addition, you should not take it two weeks prior to any surgery due to its possible blood sugar effects.
Drugs known to moderately interact with this naturally occurring sugar include insulin and other antidiabetes drugs. Other things that may have more minor interactions include alcohol, aspirin, choline magnesium trisalicylate , propranolol and salsalate .
Check with your doctor before taking these supplements if you are pregnant, nursing, have an ongoing medical condition or currently take any medication.
Recommended Reading: Chronic Fatigue Syndrome Support Groups
The Link Between Ribose Energy And Fatigue
Clinical and scientific research has repeatedly shown that giving ribose to energy deficient hearts and muscles stimulates energy recovery. One important study involved healthy athletes participating in high-intensity, endurance exercise over the course of one week. After exercise the energy level in the athlete’s muscle was reduced by almost 30%. Giving 10 grams of ribose per day for three days following exercise restored muscle energy levels to normal, while therapy with placebo provided virtually no effect.20 This study clearly showed that ribose stimulated the energy recovery pathways in the body, helping the muscle rebuild its energy supply quickly and completely. Even after three days of rest, muscle that was not given ribose remained energy-starved and fatigued.
Research in ribose and CFS/FMS began with a case study that was published in the prestigious journal Pharmacotherapy in 2004.23 This case study told the story of a veterinary surgeon diagnosed with fibromyalgia. For months, this dedicated doctor found herself becoming more and more fatigued, with pain becoming so profound she was finally unable to stand during surgery. As a result, she was forced to all but give up the practice she loved.
- I had so much pain and fatigue I thought I was going to have to quit teaching. When I take , I feel like a huge weight is being lifted from my chest, and I’m ready to take on those kids again!”
Emerging Benefits Of D
D-ribose is a critically important sugar molecule.
Its part of your DNA the genetic material that contains information for all the proteins produced in your body and also makes up part of your cells primary energy source, adenosine triphosphate .
Though your body naturally produces ribose, some believe that D-ribose supplements can improve health or exercise performance.
Here are 5 emerging benefits of D-ribose supplements.
Read Also: Other Names For Chronic Fatigue Syndrome
Chronic Fatigue Syndrome The Main Symptoms
As I mentioned earlier, there are no tests for CFS. The diagnosis is usually made after eliminating all other possible causes for fatigue .
The main symptom of CFS is extreme tiredness that makes people unable to perform even simple, everyday tasks. Other symptoms may include:
- Problems sleeping waking up after a nights sleep and feeling exhausted and unable to get up.
- Brain fog and inability to think clearly, concentrate and memorize things.
- Headaches, joint and muscle pain, sore throat, tender glands in your armpits and neck.
- Symptoms can flare up after a physical or mental activity.
Depression is also a common occurrence, and can be brought on by the unexplained symptoms, fatigue and social rejection. Feeling depressed makes the symptoms even worse, closing the vicious cycle and isolating the person further.
Many doctors and GPs have little knowledge of CFS and might not be up to date with current research efforts. The symptoms are often treated in an isolated way, while the core of the problem remains unaddressed.
In his book, From Fatigue to Fantastic, Jack Teitelbaum looks into some of the eluding questions of CFS. Here is a short summary of his findings.
Helps Treat Fibromyalgia And Chronic Fatigue Syndrome
Does D-ribose help fibromyalgia? Research shows that it may be a very helpful component of natural fibromyalgia treatment. Scientific studies show that taking a supplement of this natural sugar may help to improve sleep, improve energy levels, improve your sense of well-being and decrease pain for those diagnosed with fibromyalgia.
A study of the effects of D-ribose on 41 people with chronic fatigue syndrome and/or fibromyalgia was published in the Journal of Alternative and Complementary Medicine. Participants were given five grams of the sugar daily, and 66 percent of patients experienced significant improvement. Overall, the pilot study found that D-ribose significantly reduced clinical symptoms for those with fibromyalgia and chronic fatigue syndrome.
You May Like: Itchy Skin Sore Joints Fatigue
