ATP Supplement Fuels Exercise, Speeds Recovery, and May Protect Brain Cells
Disodium ATP is a widely used supplement designed to boost athletic performance and accelerate recovery. It works by potentiating ATP—the essential energy carrier in cells—which is depleted naturally when we exercise. Studies have shown that disodium ATP can enhance muscle strength, improve blood flow, decrease muscle fatigue, and support faster recovery after physical activity.
ATP vs. Disodium ATP
ATP, or adenosine triphosphate, is a molecule that stores and transports energy inside the cells of all living things. Cells need this energy to perform a variety of functions, including muscle contractions, DNA and RNA synthesis, the movement of proteins and fats in and out of cells, and cellular communication. It is also a molecule that our bodies continuously produce.
Disodium ATP
Disodium ATP is a form of ATP that has added sodium ions that improve its stability and solubility, making it a better choice for use as a dietary supplement. ATP is the naturally occurring form found in the cells of living things, and disodium ATP is a stabilized form used in nutritional supplements, said Douglas Kalman, co-founder of the International Society of Sports Nutrition and a clinical associate professor at Nova Southeastern University. He earned his doctorate in exercise and nutritional biochemistry from Touro University.Key Benefits of Disodium ATP
When we exercise, the demand for ATP increases up to 1,000-fold. Intense exercise can significantly reduce ATP stores in muscles because ATP is essential for sustaining muscle activity during workouts.Replenishing ATP through supplementation might help maintain muscle function and improve overall exercise performance.
Improved Muscle Strength
A study published in the journal Nutrition & Metabolism investigated the effects of 12 weeks of oral supplementation with 400 milligrams (mg) daily of ATP disodium combined with resistance training.The investigators found that the ATP group showed significant improvements in muscle mass, strength, and power compared with the placebo group. The ATP group also significantly improved vertical jump power and total body strength. In addition, supplementation with ATP reduced the breakdown of muscle protein during periods of intense resistance training. The study authors also noted that they did not observe any adverse effects.
Enhanced Blood Flow
Supplementing with ATP increases vasodilation, which opens vessels and increases blood flow. This increase delivers more oxygen and nutrients to the muscles, aiding performance, recovery, and muscle building. In humans, these effects can be seen in as little as one week of supplementation with 400 mg of ATP.One study, published in the Journal of the International Society of Sports Nutrition, explored ATP supplementation’s effects on blood flow after exercise in humans and animals. The researchers found that supplementation with oral ATP significantly increased blood flow, especially during the recovery period after exercise. In the human study, athletes who performed resistance training showed that ATP supplementation significantly increased blood flow and vessel dilation.
Recovering With ATP Supplements
When we work out or engage in physical activity, our muscles get tired primarily because their ATP stores become depleted. During exercise, our bodies demand significantly more ATP to fuel muscle contractions.Supplementing with ATP can increase the available ATP to our muscles, and increase oxygenation and blood flow. Increased blood flow allows for the clearance of metabolic waste products, thus mitigating fatigue. Ensuring we have adequate levels of ATP allows us to work out longer while sustaining a higher level of performance.
Another study published in the Journal of the International Society of Sports Nutrition found that taking 400 mg of disodium ATP for 15 days reduced muscle fatigue and increased power output during high-intensity exercise compared with a placebo.
One study published in the Journal of the American College of Nutrition found that supplementing with disodium ATP prevented a drop in ATP levels after intense exercise and boosted peak power and muscular excitability, which may help with sports requiring repeated sprinting. According to other research, ATP supplementation may also improve recovery times.
Not Just for Athletes
You may be wondering whether you can benefit from some extra ATP even if you are not training for a marathon. Studies suggest that supplementing with ATP has benefits beyond athletic performance, including increased energy, enhanced blood flow, diminished cognitive dysfunction due to exercise, and potential anti-aging effects.Additional ATP can also help reduce muscle soreness and speed up recovery after those long walks on the beach or an afternoon planting in the garden.
Some research has indicated the potential anti-aging effects of supplementation with disodium ATP. One study, published in “Adenosine Triphosphate in Health and Disease,” highlighted that supplementation with ATP improved symptoms of eye strain (asthenopia), particularly in older adults, by increasing blood flow and reducing symptoms like shoulder stiffness, headaches, and fatigue.
ATP production naturally declines as we age, but it is vital to multiple processes the human body needs to function, from providing the energy our cells need to muscle contractions to synthesizing DNA. Without ATP we couldn’t form thoughts or move our muscles.
Mr. Kalman takes it one step further. “The only time you don’t need ATP is when you’re dead,” he said.
Older Populations
There is increasing interest in using ATP in older adults, especially for its potential benefits in the brain, which produces less ATP as we get older.“There is research going on looking at ATP uses in older populations. On the medical side, there’s some early research that shows that ATP supplementation protects neurons—brain cells. And in this model that’s been used in research, there seems to be a protective aspect of ATP, which may help protect against Parkinson’s disease,” Mr. Kalman said.
“We also know that as we age, the brain actually produces less ATP. And why that becomes so important is that our brains require about 20 percent of our resting energy or metabolic needs. So about 20 to 25 percent of the calories you need to stay alive are required just for brain function,” he said. “That’s a lot. So, the brain is your CPU [central processing unit], right? That’s why they’ve been looking at not only healthy young populations, but also older populations, and maybe some diseases.”
A recent study from the University of Central Florida demonstrates the effects of ATP supplementation (PeakATP) on cognition.
The study found that PeakATP prevented a decline in reaction times over 60 minutes of exercise compared to a placebo. Subjects decreased the number of errors made during reactive tasks before and after high-intensity exercise. The findings suggest that supplementing with PeakATP can help to maintain cognitive function and reaction times after intensive physical activity.
Mechanism of Action
ATP works inside and outside cells, storing energy and releasing it when needed.Inside cells, ATP acts as an energy currency and provides the energy required for cellular processes, like cell division and protein synthesis, making nerve cells fire and muscles contract. ATP also plays a crucial role in cellular metabolism and is continuously produced and consumed to adapt to the cell’s changing energy needs.
Outside cells, ATP plays a vital role in vasodilation. It works by binding to receptors on the blood vessel walls, causing them to expand. This increased blood flow helps deliver oxygen and other nutrients the body needs, especially during intense exercise. Increased blood flow also helps clear metabolic waste products that cause fatigue.
Dosage and Safety
Disodium ATP supplements are generally considered safe, but as with any supplement, consult a health care provider before taking it, especially if you are on medications, have health conditions, or are pregnant or breastfeeding.Although there are no set standards for how much disodium ATP to take and when to take it, multiple studies suggest that taking 400 mg approximately 30 minutes before exercising has therapeutic effects.
Mr. Kalman explains that 400 mg is what is used in studies, taken once a day. To help visualize 400 mg, a teaspoon holds approximately 5000 mg (or 5 grams), therefore, 400 mg is a tiny fraction or 8 percent of a teaspoon.
“It’s a very small amount, but a small amount is going to have a big impact,” he said.
He also adds that taking ATP orally is safe and that in 12-week studies, there were no safety or toxicology concerns.
“I don’t really have any concerns with oral ATP—it’s a molecule that our body makes and naturally occurs in the diet,” he said.
Important Considerations
Mr. Kalman points out that it’s crucial to understand that the science and studies use a branded form of disodium ATP (called Peak ATP), so if you are considering using an ATP supplementation, this is the one used in published research.He says this is important for efficacy and safety, too.
“Peak ATP, which was used in the studies, is also what’s known as GRAS—generally regarded as safe—which is a federal standard for food ingredients, which means it’s very specific for the Peak ATP ingredient and may not be exactly the same for copycat ingredients,” he advised.
Final Thoughts
Anyone who’s ever pushed it a little too hard at the gym or overexerted themselves during physical activity knows how valuable extra strength, energy, and rapid recovery can be. Whether you’re looking to elevate your athletic performance or simply want more stamina for your daily activities, disodium ATP could be a supplement worth exploring.Swanson Maximum Strength Peak ATP - Cellular Energy Support Supplement
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