Synopsis

Source of validity: Scientific
Rating (out of 5): 1

Alpha-ketoglutarate (AKG) is sometimes marketed as a supplement to support bodybuilding, muscle growth, or exercise performance. The rationale for its use is that AKG is a key intermediate in the Krebs cycle, a pathway central to cellular energy production, and that it may play a role in amino acid metabolism and nitrogen transport. Some proponents also claim AKG can reduce muscle breakdown and improve recovery. However, current scientific evidence supporting these claims is limited and not robust.

A handful of small studies (mostly from the 1990s and early 2000s) investigated AKG supplementation in athletes. Some found modest improvements in exercise performance, reduction in ammonia buildup, or improved recovery, but these studies often involved AKG combined with other amino acids or substances (such as ornithine), used small sample sizes, had short durations, or lacked rigorous controls. More recent and comprehensive reviews have concluded that there is insufficient evidence to recommend AKG supplementation for muscle growth or performance enhancement in healthy adults.

Overall, while AKG has plausible biological roles, direct evidence for its effectiveness in bodybuilding is weak. It is not considered a core, evidence-based supplement for athletes or bodybuilders, and any benefits reported are likely minor or anecdotal. As such, its use is not broadly supported by high-quality scientific data.

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