Alpha-Ketoglutarate

What is Alpha-Ketoglutarate?

Alpha-Ketoglutarate, also known as AKG, is a compound that plays a crucial role in the human body’s energy production process. It is a key intermediate in the Krebs cycle, which is the body’s main pathway for generating energy from carbohydrates, fats, and proteins. This makes AKG essential for proper metabolism and overall health.

Within the Krebs cycle, AKG helps convert food molecules into adenosine triphosphate (ATP), which is the primary source of energy for cells. It does this by participating in various enzymatic reactions that break down nutrients and release their energy. Without AKG, the Krebs cycle would be incomplete, and energy production would be compromised.

What are the benefits of Alpha-Ketoglutarate?

Alpha-ketoglutarate (AKG) plays a role in amino acid metabolism and supports the production of important molecules like glutamate and glutamine. Research on the health benefits of AKG is still emerging, and the evidence is limited. However, some studies and anecdotal reports suggest that AKG supplementation may have several positive effects on specific health conditions and help achieve certain health goals. Let’s explore some of these potential benefits:

1. Athletic Performance and Muscle Recovery

AKG has been studied in the context of athletic performance and muscle recovery. It has been suggested that AKG supplementation may enhance exercise performance by promoting the production of adenosine triphosphate (ATP), the energy currency of our cells. By enhancing ATP production, AKG might help improve anaerobic performance and delay the onset of fatigue during high-intensity exercises. Moreover, AKG may also play a role in muscle recovery after exercise. It has been proposed that AKG supplementation can reduce muscle protein breakdown and enhance muscle protein synthesis. This, in turn, may help athletes recover faster from intense workouts and promote muscle growth.

2. Wound Healing

AKG has shown potential in promoting wound healing. In a study on rats, AKG was found to accelerate wound closure and increase collagen synthesis, which are important processes in the healing of wounds. The researchers suggested that AKG may enhance wound healing by stimulating the production of growth factors and improving cellular activity in the skin.

3. Cognitive Function

AKG has been investigated for its potential cognitive benefits. It is thought to support brain health by acting as a precursor to important neurotransmitters like glutamate and glutamine. Glutamate is an excitatory neurotransmitter involved in learning and memory, while glutamine helps maintain proper neurotransmitter balance. Some studies suggest that AKG supplementation may enhance cognitive function and improve memory. However, more research is needed to fully understand the effects of AKG on brain health and its potential as a cognitive enhancer.

4. Immune Function

AKG has been shown to modulate immune function by supporting the activity of immune cells. It has been suggested that AKG supplementation may enhance the proliferation and function of immune cells, such as T cells and natural killer (NK) cells. By boosting immune cell activity, AKG may help strengthen the immune system and promote overall health.

5. Liver Health

AKG has been investigated for its potential hepatoprotective effects, meaning it may help protect the liver from damage. In a study on rats with liver injury, AKG administration was found to reduce liver inflammation and oxidative stress. These findings suggest that AKG may have a beneficial role in maintaining liver health.

What are the Side-effects of Alpha-Ketoglutarate?

I will be discussing the potential side-effects of Alpha-Ketoglutarate (AKG). As a dietitian, it is crucial to provide you with accurate information regarding any supplement or substance, and its possible effects on your body.

Gastrointestinal Distress

Some individuals may experience gastrointestinal symptoms after consuming Alpha-Ketoglutarate. These could include stomach pain, bloating, gas, nausea, flatulence, diarrhea, or loose stools. These effects are usually transient and tend to subside once your body adjusts to the supplement. However, if these symptoms persist or worsen, it is recommended to discontinue use and consult with a healthcare professional.

Altered Blood Pressure and Heart Rate

Another potential side-effect of Alpha-Ketoglutarate is a temporary alteration in blood pressure and heart rate. This can manifest as hypertension (high blood pressure) or hypotension (low blood pressure) and may be accompanied by an increased or decreased heart rate. If you have a history of cardiovascular issues or are taking medications that affect blood pressure, it is essential to consult with a healthcare professional before incorporating AKG supplementation into your routine.

Insomnia and Restlessness

Some individuals have reported experiencing temporary insomnia or restlessness after taking Alpha-Ketoglutarate. This can lead to difficulty falling asleep or disrupted sleep patterns, resulting in decreased quality of rest. If you find yourself experiencing these effects, it is advisable to avoid taking AKG close to bedtime.

Allergic Reactions

While rare, allergic reactions to Alpha-Ketoglutarate have been reported. Symptoms may include rash, itching, swelling of the face, lips, tongue, or throat, and difficulty breathing. If you experience any signs of an allergic reaction, it is crucial to seek immediate medical attention or contact emergency services.

Interactions with Medications and Health Conditions

Alpha-Ketoglutarate may interact with certain medications, such as those used to treat hypertension, diabetes, or liver conditions. Additionally, individuals with underlying medical conditions, such as kidney disease or liver dysfunction, should exercise caution when considering AKG supplementation. In these cases, seeking guidance from a healthcare professional is crucial.

What are the various types of Alpha-Ketoglutarate?

Alpha-Ketoglutarate (α-KG) is a key molecule in the body’s energy production process and plays a vital role in numerous biological processes. It is an organic compound and a keto acid, belonging to the family of compounds called alpha-keto acids. Alpha-ketoglutarate can exist in various forms, each having its own unique properties and applications.

1. L-Alpha-Ketoglutarate (L-α-KG): This is the naturally occurring form of alpha-ketoglutarate found in the human body. L-α-KG is an intermediate in the Krebs cycle, also known as the citric acid cycle or the tricarboxylic acid (TCA) cycle, which is responsible for generating energy from carbohydrates, fats, and proteins. Supplementation with L-α-KG has been studied for various health benefits, including improved exercise performance, increased protein synthesis, and enhanced nitrogen balance.

2. D-Alpha-Ketoglutarate (D-α-KG): This is the mirror image enantiomer of L-α-KG. D-α-KG is less common in nature and has different properties compared to its L counterpart. It is used primarily in certain chemical reactions and as a starting material in the production of other compounds.

3. Calcium Alpha-Ketoglutarate (Ca-α-KG): This type of alpha-ketoglutarate is the calcium salt of alpha-ketoglutaric acid. Calcium alpha-ketoglutarate has been studied for its potential role in bone health due to its calcium content. It is commonly used as a dietary supplement to support bone density and prevent the risk of osteoporosis.

4. Magnesium Alpha-Ketoglutarate (Mg-α-KG): Similar to calcium alpha-ketoglutarate, this type is the magnesium salt of alpha-ketoglutaric acid. Magnesium alpha-ketoglutarate is often used as a source of magnesium supplementation. Magnesium plays a crucial role in over 300 biochemical reactions in the body, including energy production, muscle contraction, and nerve function.

5. Potassium Alpha-Ketoglutarate (K-α-KG): Potassium alpha-ketoglutarate is the potassium salt form of alpha-ketoglutaric acid. It is primarily used as an ingredient in dietary supplements aimed at supporting heart health and maintaining healthy blood pressure levels. Potassium is an essential mineral that plays a vital role in maintaining fluid balance, regulating blood pressure, and supporting proper muscle and nerve function.

6. Sodium Alpha-Ketoglutarate (Na-α-KG): This type of alpha-ketoglutarate is the sodium salt form of alpha-ketoglutaric acid. It is often used as an ingredient in sports nutrition products and dietary supplements to support exercise performance and recovery. Sodium alpha-ketoglutarate may help replenish electrolytes lost through sweat during intense physical activity.

7. Ferrous Alpha-Ketoglutarate (Fe-α-KG): Ferrous alpha-ketoglutarate is the iron salt form of alpha-ketoglutaric acid. It is commonly utilized in iron supplements due to its iron content. Iron is an essential mineral required for the production of red blood cells and the transport of oxygen throughout the body.

8. Zinc Alpha-Ketoglutarate (Zn-α-KG): Zinc alpha-ketoglutarate is the zinc salt form of alpha-ketoglutaric acid. It is used in certain dietary supplements aiming to support immune function, promote wound healing, and maintain healthy skin. Zinc is a vital mineral involved in numerous enzymatic reactions and is essential for overall health.

How does Alpha-Ketoglutarate work?

Alpha-ketoglutarate (AKG), also known as 2-oxoglutarate, is a key molecule involved in energy production and amino acid metabolism. It plays a crucial role in the Krebs cycle, also known as the citric acid cycle or TCA cycle, which is the primary pathway for generating energy in our cells.

One of the main functions of alpha-ketoglutarate is to serve as an intermediate molecule in the conversion of amino acids into energy. When we consume proteins, they are broken down into individual amino acids through the process of digestion. These amino acids then enter the body’s cells where they can be used for various purposes, including energy production.

Once inside the cells, certain amino acids go through a process called transamination, where they transfer their amino groups to alpha-ketoglutarate, forming other amino acids. This reaction is catalyzed by enzymes known as transaminases. By participating in this reaction, alpha-ketoglutarate helps maintain amino acid balance in our cells.

Recommended dosage of Alpha-Ketoglutarate

AKG is a compound that plays a crucial role in the Krebs cycle, responsible for energy production in our cells. It also acts as a precursor for the amino acids glutamine and glutamate, which have important functions in our bodies. Let’s explore the recommended dosage of AKG based on various factors such as age, gender, needs, and health goals.

1. Age

The dosage of AKG can vary depending on age. For adults aged 18-65, a general recommended dosage is between 2,000-5,000 mg per day. However, it is always advisable to consult with a healthcare professional, as individual needs may differ based on specific health conditions or medications being taken.

For individuals over the age of 65, it is recommended to start with a lower dosage of around 1,000-2,000 mg per day and gradually increase it if necessary. This cautious approach is because our bodies’ ability to produce AKG naturally decreases with age, and modifications may be needed to suit individual requirements.

2. Gender

Gender can also impact the recommended dosage of AKG. While there is no specific differentiation in dosage between genders, it is important to consider that individuals with higher muscle mass tend to have greater AKG requirements. This is particularly relevant for males who typically have a higher percentage of muscle mass compared to females. However, the dosage is ultimately determined based on individual needs and health goals rather than strictly based on gender.

3. Needs and Health Goals

The recommended dosage of AKG can vary based on an individual’s specific needs and health goals. For those looking to increase athletic performance or support muscle recovery, a higher dosage may be beneficial. A dosage between 5,000-10,000 mg per day can be considered in such cases, but it is crucial to work with a healthcare professional or a qualified sports nutritionist to determine an appropriate dosage tailored to your needs.

Natural and Food Sources of Alpha-Ketoglutarate

When it comes to obtaining alpha-ketoglutarate through diet, the good news is that there are several food sources that can provide you with this beneficial compound. Some of the best natural sources of alpha-ketoglutarate include:

Fruits and vegetables: Citrus fruits, such as oranges and grapefruits, are packed with vitamin C, which helps convert alpha-ketoglutarate into glutamate. Other sources include leafy greens, cruciferous vegetables like broccoli and Brussels sprouts, and avocados.

Meats and fish: High-quality sources of protein, such as lean meats like chicken and turkey, as well as fish like salmon and tuna, contain significant amounts of alpha-ketoglutarate.

Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of alpha-ketoglutarate, among other valuable nutrients.

Frequently Asked Question on Alpha-Ketoglutarate

Q: What is alpha-ketoglutarate?

Alpha-ketoglutarate, also known as AKG, is an organic acid that plays a crucial role in the Krebs cycle, a series of chemical reactions that occur in our cells to produce energy. It is a key intermediate compound that is involved in the metabolism of amino acids and the production of energy from carbohydrates and fats.

Q: How is alpha-ketoglutarate used in the bodybuilding and fitness industry?

Alpha-ketoglutarate has gained popularity in the bodybuilding and fitness industry due to its potential benefits for exercise performance and recovery. It is often used as a dietary supplement to enhance muscle growth, improve endurance, and support overall athletic performance. AKG is believed to enhance protein synthesis, increase nitric oxide production, and promote the removal of exercise-induced toxins, which may contribute to improved exercise performance and recovery.

Q: Can alpha-ketoglutarate help with muscle growth?

While there is some evidence suggesting that alpha-ketoglutarate may have a positive impact on muscle growth, more research is needed to fully understand its effects in this area. AKG is believed to stimulate protein synthesis, which is essential for muscle growth and repair. Additionally, it may enhance the delivery of nutrients and oxygen to the muscles, promoting their growth and development. However, it is important to note that individual results may vary, and it is always best to consult with a healthcare professional or a registered dietitian before starting any new dietary supplement.

Q: What are the potential benefits of alpha-ketoglutarate for exercise performance?

Some studies suggest that alpha-ketoglutarate may have several potential benefits for exercise performance. It is believed to enhance endurance by improving the body’s ability to utilize oxygen during prolonged exercise. AKG may also increase nitric oxide production, which can improve blood flow and nutrient delivery to the muscles. This can potentially result in improved exercise performance, reduced fatigue, and faster recovery. However, it is important to note that the research in this area is still limited, and more studies are needed to confirm these effects.

Q: Are there any side effects of using alpha-ketoglutarate supplements?

In general, alpha-ketoglutarate supplements are considered safe for most people when used as directed. However, like any dietary supplement, there can be potential side effects, although they are rare. Some individuals may experience gastrointestinal symptoms such as bloating, gas, or diarrhea. It is important to follow the recommended dosage and consult with a healthcare professional before starting any new supplement to minimize the risk of side effects and ensure it is appropriate for your individual needs.

Q: Can alpha-ketoglutarate be found in natural food sources?

Yes, alpha-ketoglutarate is naturally found in various food sources. It is present in high amounts in foods such as red meat, poultry, fish, and dairy products. Additionally, it is also naturally produced in small quantities by our own bodies as part of the normal metabolic processes. However, it is important to note that the amount of alpha-ketoglutarate obtained from dietary sources may not be sufficient to provide the potential benefits observed from supplementation.

Q: Can alpha-ketoglutarate supplements be taken with other medications?

It is always recommended to consult with a healthcare professional or a registered dietitian before taking any new dietary supplement, especially if you are currently taking other medications. Certain medications may have potential interactions with alpha-ketoglutarate, so it is important to discuss this with your healthcare provider to ensure safety and effectiveness. They will be able to provide personalized advice based on your specific medical conditions and medications.

Q: Can alpha-ketoglutarate supplements be used by vegetarians or vegans?

Yes, alpha-ketoglutarate supplements can be used by vegetarians and vegans as they are typically derived from non-animal sources. However, it is always recommended to check the specific product labeling or consult with the manufacturer to ensure that the supplement is appropriate for a vegetarian or vegan lifestyle. Additionally, it is important for individuals following a plant-based diet to ensure they are obtaining adequate essential nutrients from a well-rounded diet.

Q: Is there a recommended dosage for alpha-ketoglutarate supplements?

There is no established recommended dosage for alpha-ketoglutarate supplements as research in this area is still ongoing. It is important to follow the instructions provided by the manufacturer and consult with a healthcare professional or a registered dietitian for personalized advice. They will be able to assess your individual needs and provide guidance on the appropriate dosage based on your specific goals and health status.

Dr. Heather Smith

MD, FRCP

Medical Practitioner

By day I’m a critical care physician and medical leader. By night I’m the mom of 2 chaotic, wonderful boys. Somewhere in the middle of all that, I’m building a skincare brand and trying to save the world from plastic waste.