Sources of Ribose

Ribose is a sugar used by athletes and bodybuilders to enhance physical performance and muscle strength. Ribose works by helping muscle cells to synthesize increased amounts of energy and may play a role in treating cardiovascular disease such as congestive heart failure where heart muscle function has been impaired. While ribose is available as a supplement, it is not naturally occurring in foods except in the form of riboflavin (vitamin B2).

Meat and Dairy

• Venison is a good source of riboflavin.

  According to WHFoods.com, some of the best meat sources of riboflavin include calf liver, venison and beef tenderloin. High levels of riboflavin are also found in eggs, cow's milk, goat's milk and yogurt.

Seafood

• Kelp is a source of riboflavin, minerals and essential fatty acids.

  According to Phyllis and James Balch, authors of "Prescriptions for Nutritional Healing", seafood is a healthy source of riboflavin in the diet. Seafood that can be eaten for their riboflavin content include salmon, tuna, herring and cod. Seaweeds such as bladderwrack, kelp and dulse are also rich sources of riboflavin.

Vegetables and legumes

• Dark, leafy greens are an important source of riboflavin.

  Riboflavin is found in a wide variety of vegetarian foods and is particularly rich in leafy green vegetables. Some of the best sources include nuts, whole grains, spinach, Brussels sprouts, legumes, tempeh, mushrooms, asparagus, Swiss chard, mustard greens, collard greens, turnip greens, celery, cabbage and lettuce.

Storage

• Store food in a dark place to preserve riboflavin.

  Riboflavin found in food is sensitive to ultraviolet light and significant amounts of the vitamin may be lost if food is not covered or stored in a place away from light. Milk products that are stored in cleared plastic or glass will contain significantly less riboflavin than other products stored in opaque, amber or dark containers. By comparison, riboflavin is stable when exposed to air and heat.

Supplements

• Ribose and riboflavin are available in the form of powders, tablets and capsules.

  Ribose and riboflavin are both available as supplements. Sports supplements that provide ribose in the form of a capsule or powder can provide anywhere between 50mg to 10g of ribose daily. Alternatively, supplements providing the vitamin riboflavin are readily available in pharmacies and health food stores and offer a wide range of dosages between 1mg to 100mg daily.

Safety

• Ribose can cause side effects such as digestive discomfort.

  Ribose is considered safe and no serious problems or toxicity has been reported in relation to ribose. However some members of the population may report side effects from taking ribose, such as digestive discomfort, nausea and headaches. The vitamin riboflavin is considered safe when taken at the recommended dosage.