Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Alpha-Ketoglutarate (AKG) is an intermediate in the Krebs cycle, playing a crucial role in cellular energy metabolism. Its use as a supplement to support exercise performance has some scientific rationale, primarily based on its potential to enhance energy production, reduce ammonia accumulation, and support amino acid metabolism. However, the evidence supporting its effectiveness in improving exercise performance or recovery in healthy individuals is limited and mixed.

Some studies have explored AKG supplementation in athletes and found minor benefits, such as reduced markers of muscle damage or decreased fatigue, but these effects are not consistently replicated. For example, a few small clinical trials suggest AKG may help reduce post-exercise ammonia levels or slightly improve recovery times. However, systematic reviews and larger studies have not established a clear ergogenic benefit. The theoretical basis for its use comes from its role in the Krebs cycle and nitrogen metabolism, but translating this into practical, measurable improvements in exercise outcomes has proven challenging.

In summary, while the use of AKG for exercise support has a scientific rationale and limited preliminary evidence, the overall quality and quantity of research is low, and benefits appear modest at best. It is not a widely endorsed supplement for exercise enhancement based on current evidence.

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