Supplement

D-Ribose

D-ribose is a sugar your cells use to rebuild ATP, the molecule that powers muscles and the heart. People mostly look at it for heart failure and cardiomyopathy, where the evidence is moderate, and in one small group with heart failure, angina improved. Still, the studies were small, and in exercise trials ribose showed no clear difference in aerobic performance.

Sources: PMID 14607200

Updated 30 September 2026
How we grade
14 studies cited

Best evidence: Grade C
Conditions studied: 11
Outcomes: 78
Graded outcomes: 0073

Evidence by condition

Strong
Moderate
Limited
Very limited

11 conditions

Muscle Recovery

Muscle Recovery: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	ATP Regeneration Small Increase	Improves (the measure goes up)	Small effect	2 studies	28 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Ammonia No effect		NoneNo effect		20 people
	Power Output	Improves (the measure goes up)		3 studies	46 people
Studies that measured power output No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol · 1985 · PMID 11641371 The influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr · PMID 29296106 Effects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res · PMID 12580655
	Oxidative Stress Biomarkers	Improves (the measure goes down)		2 studies	28 people
Studies that measured oxidative stress biomarkers The role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food · PMID 19627222 Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr · PMID 32778175
	Blood glucose	Improves (the measure goes down)		1 study	26 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096
	Blood Lactate (Exercise)	Changes; see studies			20 people
	Blood Urea Nitrogen	Improves (the measure goes up)			26 people
	Creatine Kinase	Changes; see studies			47 people
	Cycling Performance	Improves (the measure goes up)			8 people
	Glutathione (GSH)	Improves (the measure goes up)			7 people
	Lactate Dehydrogenase	Improves (the measure goes up)			21 people
	Maximal isometric voluntary contraction	Improves (the measure goes up)			20 people
	Muscle Soreness	Improves (the measure goes down)			21 people
	Muscle Strength	Improves (the measure goes up)			21 people
	Myoglobin	Improves (the measure goes up)			21 people
	Rating of Perceived Exertion	Improves (the measure goes up)			26 people
	Uric Acid	Improves (the measure goes down)			7 people

Heart Failure

Heart Failure: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Angina Small Improvement	Improves (the measure goes up)	Small effect		20 people
	ATP Regeneration	Improves (the measure goes up)		2 studies	15 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Exercise Capacity	Improves (the measure goes up)		2 studies	251 people
Studies that measured exercise capacity Effects of ribose on exercise-induced ischaemia in stable coronary artery disease.Lancet · PMID 1354276 Effects of Ubiquinol and/or D-ribose in Patients With Heart Failure With Preserved Ejection Fraction.Am J Cardiol · PMID 35644694
	Atrial Contribution To Left Ventricular Filling	Improves (the measure goes up)			15 people
	Brain Natriuretic Peptide	Improves (the measure goes up)			216 people
	E wave deceleration time	Improves (the measure goes up)			15 people
	End-Systolic Volume	Improves (the measure goes up)			15 people
	Exercise Tolerance	Improves (the measure goes up)			35 people
	Glycogen Resynthesis	Improves (the measure goes up)			15 people
	Left Atrial Dimension	Improves (the measure goes up)			15 people
	Left Ventricular Diastolic Dimension	Improves (the measure goes up)			15 people
	Left Ventricular Ejection Fraction	Improves (the measure goes up)			231 people
	Quality of Life	Improves (the measure goes up)			231 people
	Vigor/Activity	Improves (the measure goes up)			216 people

Coronary Artery Disease (CAD)

Angina: improves
ATP Regeneration: improves
Exercise Capacity: improves

Coronary Artery Disease (CAD): outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Angina Small Improvement	Improves (the measure goes up)	Small effect		20 people
	ATP Regeneration	Improves (the measure goes up)		2 studies	15 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Exercise Capacity	Improves (the measure goes up)		2 studies	35 people
Studies that measured exercise capacity Effects of ribose on exercise-induced ischaemia in stable coronary artery disease.Lancet · PMID 1354276 Effects of Ubiquinol and/or D-ribose in Patients With Heart Failure With Preserved Ejection Fraction.Am J Cardiol · PMID 35644694
	Atrial Contribution To Left Ventricular Filling	Improves (the measure goes up)			15 people
	E wave deceleration time	Improves (the measure goes up)			15 people
	End-Systolic Volume	Improves (the measure goes up)			15 people
	Exercise Tolerance	Improves (the measure goes up)			35 people
	Left Atrial Dimension	Improves (the measure goes up)			15 people
	Left Ventricular Diastolic Dimension	Improves (the measure goes up)			15 people
	Left Ventricular Ejection Fraction	Improves (the measure goes up)			15 people
	Quality of Life	Improves (the measure goes up)			15 people

Fibromyalgia

Fatigue Symptoms: improves
Subjective Well-Being: improves
Fibromyalgia Symptoms: improves

Fibromyalgia: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect		36 people
	Subjective Well-Being	Improves (the measure goes up)		1 study	36 people
Studies that measured subjective well-being The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot studyJ Altern Complement Med · PMID 17109576
	Fibromyalgia Symptoms	Improves (the measure goes down)			36 people

Myalgic Encephalomyelitis (Chronic Fatigue Syndrome)

Fatigue Symptoms: improves
Subjective Well-Being: improves
Fibromyalgia Symptoms: improves

Myalgic Encephalomyelitis (Chronic Fatigue Syndrome): outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect		36 people
	Subjective Well-Being	Improves (the measure goes up)		1 study	36 people
Studies that measured subjective well-being The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot studyJ Altern Complement Med · PMID 17109576
	Fibromyalgia Symptoms	Improves (the measure goes down)			36 people

Muscle Size Strength

Creatine Kinase: improves
Oxidative Stress Biomarkers: improves
Lactate Dehydrogenase: improves

Muscle Size Strength: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Creatine Kinase Small Decrease	Improves (the measure goes down)	Small effect		21 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)		2 studies	21 people
Studies that measured oxidative stress biomarkers The role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food · PMID 19627222 Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr · PMID 32778175
	Lactate Dehydrogenase	Improves (the measure goes up)			21 people
	Muscle Soreness	Improves (the measure goes down)			21 people
	Muscle Strength	Improves (the measure goes up)			21 people
	Myoglobin	Improves (the measure goes up)			21 people

Muscle Size & Strength

Creatine Kinase: improves
Oxidative Stress Biomarkers: changes; see studies
Lactate Dehydrogenase: improves

Muscle Size & Strength: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Creatine Kinase Small Decrease	Improves (the measure goes down)	Small effect		21 people
	Oxidative Stress Biomarkers	Changes; see studies		2 studies	21 people
Studies that measured oxidative stress biomarkers The role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food · PMID 19627222 Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr · PMID 32778175
	Lactate Dehydrogenase	Improves (the measure goes up)			21 people
	Muscle Soreness	Changes; see studies			21 people
	Muscle Strength	Improves (the measure goes up)			21 people
	Myoglobin	Improves (the measure goes up)			21 people

Aerobic Exercise Performance

Aerobic Exercise Metrics
Power Output: improves
ATP Regeneration: improves

Aerobic Exercise Performance: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics No effect		NoneNo effect	1 study	31 people
Studies that measured aerobic exercise metrics Ribose versus dextrose supplementation, association with rowing performance: a double-blind studyClin J Sport Med · PMID 16377979
	Power Output	Improves (the measure goes up)		3 studies	26 people
Studies that measured power output No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol · 1985 · PMID 11641371 The influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr · PMID 29296106 Effects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res · PMID 12580655
	ATP Regeneration	Improves (the measure goes up)		2 studies	8 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Blood glucose	Improves (the measure goes down)		1 study	26 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096
	Blood Urea Nitrogen	Improves (the measure goes up)			26 people
	Creatine Kinase	Changes; see studies			26 people
	Cycling Performance	Improves (the measure goes up)			8 people
	Rating of Perceived Exertion	Improves (the measure goes up)			26 people

Anaerobic Exercise Performance

Ammonia
Power Output: improves
ATP Regeneration: improves

Anaerobic Exercise Performance: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People
	Ammonia No effect		NoneNo effect		51 people
	Power Output	Improves (the measure goes up)		3 studies	28 people
Studies that measured power output No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol · 1985 · PMID 11641371 The influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr · PMID 29296106 Effects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res · PMID 12580655
	ATP Regeneration	Improves (the measure goes up)		2 studies	20 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Peak power output (PPO)	Improves (the measure goes up)		2 studies	39 people
Studies that measured peak power output (ppo) Effects of oral D-ribose supplementation on anaerobic capacity and selected metabolic markers in healthy malesInt J Sport Nutr Exerc Metab · PMID 12660407 Effects of ribose supplementation prior to and during intense exercise on anaerobic capacity and metabolic markersInt J Sport Nutr Exerc Metab · PMID 16521849
	Blood glucose	Improves (the measure goes down)		1 study	31 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096
	Blood Lactate (Exercise)	Changes; see studies			51 people
	Maximal isometric voluntary contraction	Improves (the measure goes up)			20 people
	Uric Acid	Improves (the measure goes down)			19 people

Type 1 Diabetes

Blood glucose: improves

Type 1 Diabetes: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood glucose	Improves (the measure goes down)		1 study	34 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096

Type 2 Diabetes

Blood glucose: improves

Type 2 Diabetes: outcomes studied for D-Ribose
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood glucose	Improves (the measure goes down)		1 study	34 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096

Key findings

ATP RegenerationMuscle RecoveryImproves (the measure goes up)
AnginaHeart FailureImproves (the measure goes up)
Fatigue SymptomsFibromyalgiaImproves (the measure goes down)

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Third-party tested D-Ribose products. The evidence above is limited, so read it before you buy.

Grade C

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Studies cited

14 studies from PubMed

No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol, 1985 · PMID 11641371
The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot studyJ Altern Complement Med · PMID 17109576
D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200
Effects of ribose on exercise-induced ischaemia in stable coronary artery disease.Lancet · PMID 1354276
Effects of Ubiquinol and/or D-ribose in Patients With Heart Failure With Preserved Ejection Fraction.Am J Cardiol · PMID 35644694
Ribose versus dextrose supplementation, association with rowing performance: a double-blind studyClin J Sport Med · PMID 16377979
The influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr · PMID 29296106
Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
Effects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res · PMID 12580655
Effects of oral D-ribose supplementation on anaerobic capacity and selected metabolic markers in healthy malesInt J Sport Nutr Exerc Metab · PMID 12660407
Effects of ribose supplementation prior to and during intense exercise on anaerobic capacity and metabolic markersInt J Sport Nutr Exerc Metab · PMID 16521849
The role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food · PMID 19627222
Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr · PMID 32778175
Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096

Evidence by condition

Muscle Size Strength

Key findings

Shop D-Ribose

Studies cited

Related supplements

Protocols that include D-Ribose