Ribose

Ribose is a special natural monosaccharide and an important basic building block of life. Without it, our genetic material would not exist, nor would energy be available to our cells.

The genetic information in each of our cells lies on a strand of DNA, the backbone of which is formed by two long sugar chains made up of several hundred million ribose building blocks. The carriers of the genetic information, the four bases, are attached to these. The DNA strand is doubled with each cell division. New cell formation and tissue renewal therefore constantly require new ribose building blocks.

Ribose is also an important component of energy carriers and co-factors. Energy carriers such as ATP or GTP provide the energy for the countless metabolic processes in our body and thus ensure the proper functioning of every single cell. Our muscles in particular consume vast amounts of ATP, as every muscle contraction in the body requires energy. Every day, we consume an amount of ATP equivalent to the mass of our own body weight ¹. The more active we are, the more ATP is needed and must be constantly regenerated. In addition to energy sources, co-factors such as NADH and NADPH also play a crucial role in metabolism. These transfer hydride ions and thus enable reactions without which numerous build-up, conversion and breakdown processes in the body would be impossible.

Is ribose natural?

As an elementary component of genetic material and essential substances in metabolism, ribose is found in every living cell, from simple bacteria and yeasts to all animal and plant cells. Consequently, we also ingest ribose with our conventional foods and especially with muscle meat. The D-ribose used in supplements is obtained by fermentation of natural glucose ².

What are the effects of taking ribose during sport?

Ribose ensures the provision of an important basic building block for the regeneration of energy sources, in particular ATP, after intensive physical activity. Strenuous training sessions lead to a high consumption of ATP in the muscle cells, the regeneration of which depends on the availability of sufficient amounts of phosphoribosyl pyrophosphate (PRPP) ³. The supplied ribose is taken up by the muscle cells and converted to PRPP via the intermediate stage ribose-5-phosphate ⁴. The intake of ribose increases ATP synthesis and thus supports the regeneration of depleted energy sources ⁵.

At the same time, the intake of ribose has a mild antioxidant effect and minimizes the formation of radicals during strenuous training sessions ⁶.

How does ribose support heart function?

Taking ribose can support the supply of ATP after heart complications such as heart attacks. Circulatory disorders (ischemia) and a lack of oxygen (hypoxia) in the heart muscle lead to a lack of energy, which severely impairs heart function. Ribose promotes the supply of new energy sources and thus improves heart function ⁷.

Can ribose reduce muscle pain and fatigue?

Some users report that muscle pain and symptoms of fatigue improve significantly when taking Ribose. Scientific studies have shown that ribose improves the intensity of pain in fibromyalgia patients and the symptoms of chronic fatigue syndrome, for example ⁸. Other researchers reported that taking 5 g of ribose with each meal noticeably reduced the discomfort and muscle pain experienced by patients with restless legs syndrome ⁹.

How should I take ribose?

Ribose can be taken daily if required. For example, stir 0.5 to 1 teaspoon (2 to 5 g) of the easily soluble powder into water, tea, spritzers or cold foods such as yoghurt. When exercising, take one teaspoon of Ribose 15 minutes before and 15 minutes after training. For particularly intensive training, an additional teaspoon of Ribose dissolved in water can be taken every hour.

Due to the blood sugar-lowering effect of ribose, we recommend combining it with trehalose, which supplies the body with glucose evenly and over a longer period of time. For a more pleasant taste, we also recommend the sweet, low-calorie tagatose. You can make your own individual sports drink: For example, mix 20 ml of a berry juice (e.g. blueberry juice, cranberry juice) in 200 ml of water and stir in a teaspoon of ribose, a teaspoon of tagatose and a tablespoon of trehalose.

Is ribose bad for my teeth?

Ribose is tooth-friendly. It is not metabolized by caries-causing bacteria and therefore does not contribute to the formation of acid in the mouth ¹⁰.

Does ribose affect my blood sugar level?

The glycemic index of ribose is given as zero, but should actually be negative. The intake of ribose lowers the blood sugar level depending on the dosage. In studies, for example, the administration of 166.7 mg per kg body weight per hour (equivalent to around 13.4 g at 80 kg) led to a drop in blood glucose levels to 52-57 mg/100 ml ¹¹. At the same time, sports scientists have repeatedly observed a slight increase in insulin levels after oral intake of ribose ^{12, 9}.

We therefore recommend not exceeding the dosage of 1 teaspoon of ribose (approx. 5 g) before and after training or 1 teaspoon per hour of training.

Can I use ribose as a diabetic?

As ribose has a blood sugar-lowering effect that depends on the individual's glucose tolerance, we recommend that diabetics consult their doctor before taking it. Ideally, the individual effect on blood sugar levels should be checked in advance by measuring blood sugar levels under medical supervision. This check is particularly advisable for diabetics who require insulin, as an increase in insulin levels has repeatedly been observed in addition to a drop in blood sugar levels when ribose is taken orally ^{12, 9}.
To avoid hypoglycemia, we recommend not exceeding the recommended intake of 1 teaspoon (about 5 g) at a time and combining ribose with trehalose, which supplies the body with glucose evenly and over a longer period of time.

Is ribose also suitable for lactose intolerance, fructose intolerance or coeliac disease?

Ribose is well tolerated in the recommended dosage and can therefore also be taken by people with lactose intolerance, fructose intolerance or coeliac disease.

Does ribose have a laxative effect if I consume it in large quantities?

Dosages far in excess of 10 g per portion may have a slight laxative effect. We generally recommend not taking more than 1 teaspoon of ribose (approx. 5 g) at a time.

How many calories does ribose contain?

Like most sugars, ribose provides 4 kilocalories per gram.

Does ribose taste just as sweet as household sugar?

Compared to household sugar, ribose only has a low sweetening power of 30%, which is accompanied by a slightly bitter aftertaste. Ribose is therefore not suitable as a sweetener, but is only used to provide additional ribose.

What does D-Ribose mean?

From a chemical point of view, ribose can occur in two different forms (D- and L-ribose), whereby the D-ribose contained in NuPrevento's product is the naturally occurring variant. The sugar can be imagined as a chain of 5 carbon atoms, with further atom groups attached to the left and right. The natural D-ribose differs from the artificial L-ribose only in that the atomic groups on the middle 3 carbon atoms are arranged in mirror image.