Although some studies report minor side effects following ribose ingestion, such as nausea and diarrhea,[1][2][3][4] regulatory bodies like the European Food Safety Authority (EFSA) state that ribose is generally considered safe for consumption at a daily intake level of up to 36 milligrams per kilogram of body weight.[2][3][4] This is equivalent to approximately 2.5 grams per day in a person weighing 70 kg (154 pounds).
One drawback emerges from research showing that ribose can react with proteins in the body via process called glycation, leading to the formation of endogenous advanced glycation end products (AGEs),[5][6][7] molecules that can damage cells and cause health complications. Furthermore, evidence from preclinical studies in rodents shows that high doses of ribose can cause cognitive decline,[8] possibly via the accumulation of AGEs.[8][7] These findings raise an important question concerning the potential adverse effects of long-term ribose supplementation. This concern is further emphasized by the lack of thorough dose-response and pharmacokinetics studies in humans. A full understanding of ribose’s safety profile in humans is lacking.
Another drawback is that the evidence underpinning the effects of ribose on heart failure and exercise performance and recovery (see What are ribose’s main benefits?) has a moderate to high risk of bias because there are few studies, small sample sizes, and a high level of between-study heterogeneity.