What is Ribose
D-ribose is a monosaccharide belonging to the pentose family; as such, it consists of a carbon skeleton with 5 carbon atoms, closed to form a ring-shaped cyclic structure with the various hydroxyl groups facing to the right.
At room temperature, D-ribose appears as a white, generally odorless powder, completely soluble in a watery environment at 20 ° C, and characterized from an organoleptic point of view by a characteristic sweetish taste.
The classic furanosic structure of the carbonaceous ring allows this sugar to bind, through a B-glycosidic bond, a nitrogenous base, thus ensuring the formation of a nucleoside, and at the same time phosphoric groups, thus allowing the synthesis of nucleotides, particularly precious from biological point of view.
Where is it in nature?
Although D-ribose represents an element normally present in all cells, and therefore minimally also in various foods, it is not possible to trace food sources able to provide appreciable concentrations of this sugar.
Despite this, the organism is able, very easily, to satisfy the daily requirement of this element through the pentose phosphate route, which allows the conversion of glucose, much more present and abundant in nature, into ribose, with contemporary production of reducing equivalents useful for maintaining the antioxidant properties of the cell.
The purity of the product is evidently due to the extraction and purification techniques used, considering however that, according to some studies, the product often presents contaminations represented mainly by sugars different from ribose.
Indications
Why is ribose used? What is it for?
Ribose plays a key role in maintaining cellular and tissue homeostasis, intervening in different reactions of both energy and metabolic and plastic nature.
The intervention of this sugar is well known and characterized in:
- Energy production, through the non-oxidative phase of the pentose phosphate pathway, which allows the conversion of pentoses such as ribose into metabolites intercalated in the neoglucogenic pathway, which are essential for the production of glucose during periods of fasting or increased demand;
- Synthesis of ATP, fundamental ribonucleotide in energy processes, able to release energy through its hydrolysis;
- Protein synthesis and cell division, constituting the sugar essential for the synthesis of nucleic acids;
- Synthesis of precious amino acids both from the structural and metabolic point of view, such as histidine, glutamine, glutamate, proline and arginine;
- Regulation of the cellular oxidation-reduction state, important in protecting the cell from harmful stimuli induced by reactive oxygen species.
For these reasons, ribose has found use above all in the sports field as an ergogenic and restorative supplement.
Property and Effectiveness
What benefits has ribose shown during the studies?
As with most supplements on the market, much confusion has also been created with regard to ribose in terms of efficacy in the integrative practice, mistakenly extending those that are "clinical", ie obtained on patients with obvious pathologies, to the world of athletes and fitness lovers.
For this reason, based on what are the data present in the literature, it is necessary to put some order by clarifying some key concepts on the real utility and effectiveness of the integration with ribose.
Ribose and heart
Among the advantages linked to the use of ribose, it is very common to find the one related to the strengthening of the cardiac pump and to the improvement of cardiovascular health.
Although there is scientific literature that demonstrates the efficacy of this sugar in improving cardiac reperfusion after arterial bypass, in experimentally reducing the damage associated with myocardial ischemic events and in supporting the energetic properties of the heart in congestive heart failure, not it is absolutely possible to transfer to healthy individuals or competitive athletes what are the effects recorded on serious patients, for whom a pharmacological or surgical therapy is also provided.
Ribose and muscle capacity
Also in this case, although there are studies able to demonstrate the efficacy of ribose in improving the energetic properties of skeletal muscle during fibromyalgia, the ergogenic effect is insignificant in healthy individuals and athletes.
Ribose and sport
To understand how far the scientific literature is from the false expectations reserved for the usefulness of ribose in sports, it would be enough to read some of the numerous published studies.
In this regard, the most significant results are reported:
- " J Strength Cond Res. 2006 Aug; 20 (3): 519-22." : In the Wingate test conducted on 11 male subjects, oral supplementation with ribose had no effect on the performance of these athletes, nor in terms of strength neither maximum nor average;
- “Int J Sport Nutr Exerc Metab. 2005 Dec; 15 (6): 653-64. " D-ribose supplementation had no impact on anaerobic abilities in male cyclists after intense training;
- “Int J Sport Nutr Exerc Metab. 2003 Mar; 13 (1): 76-86. ": Oral supplementation with ribose at 10 gr / day did not improve the anerobic abilities of healthy individuals subjected to training, nor the metabolic markers of muscle fatigue;
- "J Strength Cond Res. 2003 Feb; 17 (1): 47-52.": Supplementation with D ribose, did not show a significant and reproducible increase in cycling performance.
However, despite the different studies, all of them quite critical with regard to the ergogenic efficacy of supplementation with D-Ribose in sports, a recent work in 2009 showed how supplementation with this sugar (7g diluted in 250ml of water), either before that after training, it can significantly reduce blood and urinary concentrations of malonildialdehyde and oxidized glutathione, markers of oxidative damage.
These data would reinforce the hypothesis of an appreciable antioxidant effect conducted by Ribose, potentially useful for athletes of various disciplines, in protecting muscle and tendon structures from harmful events induced by reactive oxygen species.
Doses and method of use
How to use ribose
The use of Ribose, carried out mainly in sports, should be evaluated case by case, based on the health status of the athlete, the dietary characteristics and his needs.
Side effects
The use of Ribose, especially in certain circumstances or in inappropriate dosages, could determine the onset of hypoglycemia, hyperuricemia, hyperuricosuria, abdominal cramps, nausea and diarrhea.
Contraindications
When should ribose not be used?
The use of Ribose is contraindicated in case of hypersensitivity to the active ingredient.
Pharmacological Interactions
Which drugs or foods can modify the effect of ribose?
There are no known pharmacological interactions at the moment, although it would be important to evaluate their metabolic impact during hypoglycemic therapy.
Precautions for use
What do you need to know before taking ribose?
The use of Ribose is contraindicated during pregnancy and in the subsequent period of breastfeeding.
Being a sugar, the use of ribose should be supervised by your doctor in case of Diabetes, Hyperglycemia, Hyperuricemia, Metabolic Syndrome and Obesity.
