Ribose is a monosaccharide (simple sugar) that is found in all living cells with a similar structure to fructose as it only has 5 carbon groups. Its function focuses on cell metabolism, specially on ATP (helping to produce it), which is a substance that is responsible for supplying energy. This fact makes its supplementation (along with creatine) very interesting in some pathologies like fibromyalgiam where ATP levels are usually below normal.
ATP (energy) is essential for performing high-intensity muscle contractions, after which phosphate molecules are lost, but can then be regenerated in a process involving creatine. This regeneration is short-term, but there is another, which involves full recuperation, preparing us to continue training with the required intensity. It is in this latter process that ribose plays its role.
Ribose provides energy to all cells of the body at a basic level in the form of ATP. The more energy the body has, the harder the heart beats, improving circulation and providing the muscles with more power. A higher level of energy also improves mood helping us feel more active and motivated.
It is a specific type of simple sugar that is found in the cells of every living organism, humans, plants and animals. It is a basic component of life. Since it is present in almost all foods, we consume a small portion of this substance with every bite.
When it comes into contact with the cells it is converted into ATP (adenosine triphosphate) providing energy for the body. The additional supply of ribose is very useful for athletes and sportspeople who consume a large amount of energy while training, as, although the overall quantity of energy is low, it continues over a long period of time.
It is an important supplier of energy to the heart muscle and is especially recommended for those who have heart problems, suffer from heart failure, or are recovering from a heart attack.
What does ribose do in the body?
It is a vital nutrient that supports the health of the heart
It provides energy to the heart muscle, ensuring that it functions healthily
It improves physical performance, providing energy
It reduces cardiovascular stress caused by an insufficient supply of energy
The human body produces energy in its cells through sugars that are consumed in the diet, especially through ATP or adenosine triphosphate, which is the main energy supplier in the body.
When energy reserves are exhausted, they must be restored again. This is especially important after having suffered a disease, having been exposed to stressful situations, or having been 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 replenish its reserves. Food supplements made from this sugar help quicker recovery, in a completely natural way.
This process of energy recovery is especially important for the heart muscle, that has to perform its activity 24 hours a day and is responsible for the proper functioning of the limbs and body in general. If its reserves are exhausted, symptoms of exhaustion and heart overload can occur.
After an intense session of physical training, ATP may need up to 72 hours to fully regenerate the deposits that have been exhausted during physical exertion.
Without enough ribose that replenishment will not be possible, for which reason a longer recuperation period will be necessary, or the next training session will not be of the same intensity.
It has been used medically 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 very numerous. 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 considerable increase in explosive power and strength, as well as a faster recovery.
Ribose supplements help maintain stable cellular levels of adenine nucleotides, which preserves the concentration of ADP and ATP, thereby restoring energy more quickly and allowing the muscle to work at maximum capacity.
Ribose supplementation may also help athletes boost the effects of other energy supplements such as creatine, carnitine or pyruvate (synergy).
The reason is that these supplements need the presence of ATP substrates which only ribose can produce. To maintain high levels of ATP substrates, ribose ensures that other supplements can act more efficiently.
Ribose is especially recommended for:
Preventing heart and circulatory system problems
When physical activity is increased or when doing intensive training
When you have a work overload that requires more energy
To treat chronic fatigue states
To relieve the stress of everyday life
What foods contain ribose?
It is present in all food products of animal or vegetable origin, although in different amounts. When we need to perform physically or in times of stress, the provision of ribose through food may be insufficient to meet the body's requirements, so it is very useful to take it in the form of a dietary supplement.
What does a ribose deficiency cause?
When there is a lack of ribose the body only has a limited amount of energy to perform its functions. If this amount is depleted, the body takes a long time to recover, since it needs to perform complicated biochemical processes. By taking a ribose dietary supplement we can accelerate this process of energy replenishment.
How and when to take ribose
If you are using it to help with athletic performance, it should be taken immediately before or after training. In the field of competition sports it may be necessary to provide slightly higher doses in order to cater for the energy needs of the body. After taking ribose, the level of glucose in blood reduces, so it is highly recommended for diabetics to take it in supplement form.
It is produced by our body in the same way as creatine, but this is never sufficient when there is an extreme muscle loss as can happen when performing certain sports.
While ribose is contained in food, the body sometimes needs an extra energy supply, as in the case of athletes and sportspeople doing intensive training.
In these cases the most effective thing to do is to complete the ribose supply through dietary supplements. Taking ribose supplements is also helpful for people suffering from heart problems.
Recommended ribose dosage
It is a natural, safe and non-toxic substance. In fact, ribose exists in all cells of the body. The recommended dose is 3g a day, 30 minutes before physical training. One can increase the dosage by up to 2.5g, 30 minutes before exercise and another 2.5g immediately after.
Does ribose have side effects or interactions?
When ribose supplements are taken at the recommended dosage, there are no interactions with other drugs. Since the substance is transformed into other types of sugars in the body, side effects do not occur.
Who is ribose important for?
For sportspeople and athletes who train frequently
For people who suffer from chronic fatigue
For people with heart or circulatory system problems
For people who work under heavy stress, since it can improve performance
For people in general, since it is one of the leading suppliers of energy to the body
What do the experts say about ribose?
Experts agree that the additional intake of ribose helps the body in all situations where an increase in energy is needed. Clinical studies have shown that this vital substance encourages the optimum functioning of the heart and that it also helps patients suffering from COPD, MAD deficiency, chronic fatigue syndrome or fibromyalgia.
This monosaccharide can improve your quality of life by increasing the cellular energy in your body. If you are a triathlete or even a retiree, lack of energy is a real problem that can seriously affect your health and vitality. Ribose can help you to lead a full and active life, full of energy.
Ribose is a vital substance that provides energy to the body at a basic level. It is the backbone of essential cell compounds, such as purines and pyrimidines.
For some people, physical activity consists of intensive training for a marathon, running ten kilometres or doing a triathlon. For others, it is limited to going out to buy bread or going shopping at the mall. In any of these situations we always use our muscles.
Regardless of the level of effort, whether or not it is of high intensity, the impact on our bodies is the same: we use the muscles and need to have energy to do so.