D-Ribose: Uses, Benefits, Side Effects, + More

What Is D-Ribose?

Ribose, also known as D-ribose, is a simple sugar molecule produced in the body that can also be consumed through foods and in supplements. D-ribose is a natural part of DNA and RNA. It’s also a key component of adenosine triphosphate (ATP), the main energy source for the body’s cells. D-ribose plays an important role in energy production, supporting muscle contraction, nerve impulse transmission, protein synthesis, intracellular signaling, and many other biological reactions. 

While the body naturally produces D-ribose, supplementation may support exercise performance, heart health, muscle function, and more. 

How To Take D-Ribose?

D-ribose can be found in certain foods or taken as a supplement. Most commonly, D-ribose supplements are taken in powdered form mixed with water. However, D-ribose is also available in capsule or tablet form. 

Foods that naturally contain D-ribose include:

• Oats
• Quinoa
• Mushrooms
• Almonds
• Dairy, including milk, yogurt, and Swiss cheese
• Fish, like salmon, anchovies, herring, and sardines
• Meat and poultry
• Eggs
• Clams
• Brewer’s yeast        

D-ribose powders can be consumed by mixing with water and taken with a meal. Alternatively, D-ribose can be taken before exercise. Consistency is key to achieving optimal results and noticeable improvement in energy levels. 

Benefits Of D-Ribose

Supplementing with D-ribose offers a range of potential health benefits, including:^1–3 

• Support for heart health
• Relief from fibromyalgia and chronic fatigue syndrome symptoms
• Improved muscle function 
• Quicker exercise recovery

May Increase Energy Production

The body produces less ATP as we age, and ATP decline is related to the health of our mitochondria. When the mitochondria produce less ATP, symptoms may include fatigue and lack of energy, exercise intolerance, and muscle weakness. The good news is that there are natural lifestyle habits, nutrition, and supplements that can support ATP levels. D-ribose is a main building block for ATP. While the body naturally produces D-ribose, it can also be consumed as a supplement in tablet or powder form. 

Additional ways to support mitochondrial health include eating antioxidant-rich foods like blueberries, pomegranate seeds, and dark chocolate, regular exercise, prioritizing sleep, stress management, and supplements tailored to your health needs.    

While scientific evidence to support the benefits of D-ribose is limited, some studies suggest D-ribose may help increase energy production by enhancing recovery of ATP when mitochondrial function is compromised.⁴ 

May Quicken Exercise Recovery

D-ribose may reduce soreness and help muscles recover faster after exercise by helping restore ATP levels in muscles. Studies show that 15 grams of D-ribose consumed before and after exercise may reduce muscle soreness and improve recovery of muscle damage.² In addition to D-ribose, pre-and post-workout nutrition plays a crucial role in muscle recovery. 

Pre-workout nutrition should focus on easily digestible carbohydrates along with some protein for sustained energy. Post-workout nutrition should focus on protein for muscle recovery, along with carbohydrates to restore glycogen levels. Glycogen is glucose stored in the muscles and serves as an immediate energy source for exercise and physical activity. Additional nutrients and supplements that can support exercise recovery include protein powders, omega-3 fatty acids, electrolytes, vitamin C,  and vitamin D.  

May Support Heart Health

D-ribose may also improve heart health by supporting ATP production and heart function. An older review of studies found that D-ribose may enhance quality of life and allow people with congestive heart failure or coronary artery disease to exercise longer with fewer symptoms.⁵ 

Additional supplements that may support heart health include omega-3 fatty acids, magnesium, and CoQ10. Beyond supplements, natural remedies for a healthy heart include proper nutrition and healthy lifestyle habits. A whole foods diet that includes plenty of antioxidant-rich fruits and vegetables, quality sleep, stress management, and regular movement, as well as avoiding smoking and alcohol consumption, is key for supporting heart health. 

May Relieve Fibromyalgia Symptoms

D-ribose may help reduce symptoms of fibromyalgia and chronic fatigue syndrome. One small, older study found that taking 15 grams of D-ribose helped improve pain intensity, energy, mental clarity, and sleep in those with chronic fatigue syndrome or fibromyalgia.³ While more research is needed to understand the benefits of D-ribose for certain pain disorders and chronic fatigue, existing research is promising. 

Dosage

D-ribose can be taken in daily doses of 5 to 15 grams.⁴ Experts recommend splitting the dosage throughout the day to minimize any potential side effects. 

Is D-Ribose Supplementation Safe?

Studies report few to no adverse side effects of D-ribose. Still, potential side effects may include nausea, diarrhea, stomach discomfort, headache, and low blood sugar.

Children and people who are pregnant or breastfeeding should avoid taking D-ribose supplements due to a lack of research on their safety in these populations. 

People with diabetes or taking blood sugar-lowering medications should avoid D-ribose due to its potential to lower blood sugar.

Lastly, stop taking D-ribose two weeks before a scheduled surgery. D-ribose may lower blood sugar levels, which could interfere with post-operative blood sugar control. 

Potential Side Effects

Side effects from consuming D-ribose in food or supplements are rare. Taking up to 10 grams of D-ribose daily for up to eight weeks is generally considered safe.⁶ Taking D-ribose as a supplement could result in the following rare side effects: 

• Diarrhea
• Stomach discomfort
• Nausea
• Headache
• Low blood sugar    

What to Look For When Choosing a D-Ribose Supplement

When choosing a high-quality supplement, look for those that are third-party tested by independent organizations like NSF, USP, BSCG, or ConsumerLab. Keep the following in mind when choosing any supplements — not just D-ribose — to ensure high quality and safety: 

• Free of unnecessary additives: Read the ingredient list to ensure the supplement is free from artificial colors, dyes, or flavors, fillers, binders, potential allergens, or high amounts of added sugar. 
• Quality and safety seals: Supplements should be closed with a proper seal for your safety. These seals ensure the supplement has been tested and sealed by third-party organizations like NSF or USP.
• GMP certification: A GMP certification means the company follows good manufacturing practices. These include complying with regulations, third-party testing and audits, and ensuring quality and safety throughout the manufacturing process.

While choosing supplements from a reputable brand is essential, buying your supplements from a reputable shopping source is also crucial in ensuring they aren’t counterfeit and haven’t been tampered with or opened. In short, where you buy your supplements matters to avoid buying fake supplements.  

When it comes to shopping for supplements safely, iHerb is committed to working directly with brands to ensure all of its products are authentic, third-party tested for quality assurance, and safe. iHerb offers 45,000+ trusted, high-quality health and wellness products from 1,500 brands.    

Takeaway

Supporting ATP production and mitochondrial health is essential for optimal energy levels and exercise recovery. As ATP levels naturally decline with age, consuming D-ribose-rich foods or taking D-ribose supplements can support mitochondrial health. Shop D-ribose supplements here.  

References:

1. Shecterle LM, Terry KR, St. Cyr JA. Potential Clinical Benefits of D-ribose in Ischemic Cardiovascular Disease. Cureus. 2018;10(3). 
2. Cao W, Qiu J, Cai T, Yi L, Benardot D, Zou M. Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students. J Int Soc Sports Nutr. 2020;17(1):1-9. 
3. Teitelbaum JE, Johnson C, St. Cyr J. The use of D-ribose in chronic fatigue syndrome and fibromyalgia: A pilot study. Journal of Alternative and Complementary Medicine. 2006;12(9):857-862. 
4. Mahoney DE, Hiebert JB, Thimmesch A, et al. Understanding D-Ribose and Mitochondrial Function. Adv Biosci Clin Med. 2018;6(1):1. 
5. Omran H, McCarter D, St Cyr J, Lüderitz B. D-ribose aids congestive heart failure patients. Exp Clin Cardiol. 2004;9(2):117. 
6. Dietary Supplements for Exercise and Athletic Performance - Health Professional Fact Sheet. Accessed September 8, 2025.