Ribose Dangers

Ribose is a simple sugar molecule that plays several critical roles in the human body, from energy production in our cells to our DNA genetic code and RNA protein synthesis.

In recent years the use of ribose as a dietary supplement has gained greater attention and popularity. While its efficacy is still unproven, ribose has few side effects and is safe for most people when taken according to standard dosing.

What Does Ribose Do?

• Ribose plays a central role in a number of critical molecular-level processes inside cells and nerves. Ribose is the backbone molecule of ribonucleic acid (RNA)--the intermediary molecule that translates the pure genetic code of DNA into the actual molecules and proteins that compose our bodies. Ribose is the close cousin of deoxyribose, the molecular backbone of deoxyribonucleic acid (DNA)--our genetic code itself. Ribose is also the core of adenosine triphosphate (ATP), a "wonder molecule" that does everything from transferring energy within cells to synthesizing other critical molecules and communicating signals both between and within cells. It's ATP's role as a cellular energy storehouse that drives athletic and nutritional interest in ribose--an ATP precursor.

Ribose Supplements

• ATP is a critical energy source for cells, and is key for anaerobic exercises like weightlifting, where rapid, short-duration bursts of energy are needed. Because ribose is a critical precursor of ATP, the idea behind ribose supplements is that an increase in the amount of "free" ribose in the body will promote increased production of ATP, and therefore more available muscle energy.

  It's a logical idea, and there's some limited research suggesting that it's valid. A 2002 study at the University of Florida found that a 1-month course of 10 g per day of ribose increased muscle strength and the ability to perform heavy lifting. A small German study in 2000 found evidence that ribose improved the health of injured heart muscle in patients who suffered from coronary artery disease and heart failure. The above studies were small, and ribose's popularity among bodybuilders is mainly based on word of mouth.

Safety and Side Effects

• Normally the body produces all the ribose it needs from food sources. There's some clinical evidence that ribose supplements can lead to beneficial effects. Ribose has not gone through extensive clinical investigation, so information relating to both its efficacy and side effects awaits refinement.

  Side effects reported from standard doses of ribose have mostly been mild and infrequent, and include lightheadedness and stomach upset. In some patients, however, ribose ingestion has been correlated with hypoglycemia (low blood sugar). If you are hypoglycemic or diabetic, you should speak to your doctor before taking ribose.

  The common maximum dosage of ribose is a 5 g supplement, three times a day. Limited studies indicate that lower doses are effective for increasing muscle strength.