D-Ribose

    Written by:
    Thomas Solomon

    Fact-checked

    by:

    Giulia Guerrini, Conni Covington
    Last Updated: May 21, 2025

    Ribose is a five‑carbon sugar that forms the backbone of RNA and key energy molecules like ATP, NADH, and some B vitamins. Supplementing with ribose might improve symptoms of heart failure and some aspects of exercise recovery, but more research is needed to understand its efficacy fully.

    41 references on this page
    485 participants in 15 trials

    Overview

    Dosage information

    Formulation:

    D-ribose is taken in tablets/capsules or loose powder dissolved in water.

    Range of dosages studied:

    3 to 60 grams per day, often divided into 3 to 4 doses throughout the day.

    Effective Dosages:

    Heart failure

    Adults: The effective dosage for improving symptoms of heart failure, e.g., increased left ventricular ejection fraction and exercise capacity, is 15 to 60 grams by mouth per day for 1 to 12 weeks.[1][2][3] Typically, the daily dose is divided into 3 to 4 × 5 to 15-gram doses spread evenly throughout the day.

    Special considerations: Some evidence shows that the rapid absorption of orally ingested ribose is blunted when co-ingested with a high-fat or high-carbohydrate meal.[4] However, this evidence comes from a single study of 6 people, so further research is needed to fully understand the effects of food intake on ribose absorption and efficacy. Although ribose was not typically taken with food in the studies that tested its effects on heart failure,[1][2][3] studies comparing the presence vs. absence of food (i.e., fed vs. fasted supplementation with ribose) are lacking.

    Exercise recovery

    Adults: The effective dosage for reducing feelings of muscle soreness, reducing markers of muscle damage and oxidative stress, and enhancing the resynthesis of ATP in skeletal muscle following exercise is either 15 grams taken orally immediately before exercise, 7 grams taken orally immediately before and after exercise, 10 to 16 grams per day taken orally for 2 to 6 days, or 200 milligrams per kilogram of body weight taken orally 3 times a day for 3 days (equivalent to 42 grams/day in a person weighing 70 kg, or 154 pounds).[5][6][7] However, not all studies confirm such effects,[8][9] and more research is needed.

    Special considerations: As mentioned above, some evidence shows that ribose absorption might be blunted when taken with a high-fat or high-carbohydrate meal.[4] However, this phenomenon requires thorough investigation to make firm conclusions. That said, most of the studies of ribose on exercise performance or recovery administered ribose in the fasted state without food.

    Frequently asked questions

    Update History

    Research Breakdown

    Examine Database References

    1. Subjective Well-Being - Jacob E Teitelbaum, Clarence Johnson, John St CyrThe use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot studyJ Altern Complement Med.(2006 Nov)
    2. ATP Regeneration - Omran H, Illien S, MacCarter D, St Cyr J, Lüderitz BD-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail.(2003 Oct)
    3. Exercise Capacity - Pliml W, von Arnim T, Stäblein A, Hofmann H, Zimmer HG, Erdmann EEffects of ribose on exercise-induced ischaemia in stable coronary artery disease.Lancet.(1992-Aug-29)
    4. Exercise Capacity - Pierce JD, Shen Q, Mahoney DE, Rahman F, Krueger KJ, Diaz FJ, Clark L, Smith C, Vacek J, Hiebert JBEffects of Ubiquinol and/or D-ribose in Patients With Heart Failure With Preserved Ejection Fraction.Am J Cardiol.(2022 Aug 1)
    5. Aerobic Exercise Metrics - Laura Dunne, Sarah Worley, Michael MackninRibose versus dextrose supplementation, association with rowing performance: a double-blind studyClin J Sport Med.(2006 Jan)
    6. Power Output - John G Seifert, Allison Brumet, John A St CyrThe influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr.(2017 Dec 20)
    7. ATP Regeneration - Y Hellsten, L Skadhauge, J BangsboEffect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol.(2004 Jan)
    8. Power Output - John M Berardi, Tim N ZiegenfussEffects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res.(2003 Feb)
    9. Power Output - B O Eijnde, M Van Leemputte, F Brouns, G J Van Der Vusse, V Labarque, M Ramaekers, R Van Schuylenberg, P Verbessem, H Wijnen, P HespelNo effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol (1985).(2001 Nov)
    10. Peak power output (PPO) - R B Kreider, C Melton, M Greenwood, C Rasmussen, J Lundberg, C Earnest, A AlmadaEffects of oral D-ribose supplementation on anaerobic capacity and selected metabolic markers in healthy malesInt J Sport Nutr Exerc Metab.(2003 Mar)
    11. Peak power output (PPO) - C Kerksick, C Rasmussen, R Bowden, B Leutholtz, T Harvey, C Earnest, M Greenwood, A Almada, R KreiderEffects of ribose supplementation prior to and during intense exercise on anaerobic capacity and metabolic markersInt J Sport Nutr Exerc Metab.(2005 Dec)
    12. Oxidative Stress Biomarkers - John G Seifert, Andrew W Subudhi, Min-Xin Fu, Karen L Riska, Jeff C John, Linda M Shecterle, John A St CyrThe role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food.(2009 Jun)
    13. Oxidative Stress Biomarkers - Cao W, Qiu J, Cai T, Yi L, Benardot D, Zou MEffect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr.(2020-Aug-10)
    14. Blood glucose - Steinberg T, Poucher RL, Sarin RK, Rees RB, Gwinup GOral administration of D-ribose in diabetes mellitus.Diabetes.(1970 Jan)