Adenosine triphosphate, or ATP for short, is the energy currency in the body. ATP is considered a substance that provides the body and organs such as muscles with the energy to carry out their tasks. This energy transfer occurs when ATP breaks down. However, broken down ATP is not lost because we can recycle it and produce new ATP.
In total, there are about 4 grams of ATP in the cells of our body, but we use up around 80 kilograms of ATP per day through its breakdown and rebuilding. There are now also ATP supplements for more energy with a recommended dosage of 100 to 400 milligrams – per day. This would be a fraction of the amount used, and for a long time it was thought that the promotion of such supplements was quackery.
ATP also acts as a signaling substance. It can improve blood flow to the muscles via a cascade of biochemical reactions. One result would be a better supply of oxygen and nutrients to the muscles, and this could improve muscular performance. The effect of ATP supplementation has therefore already been investigated in five controlled studies on 120 men.
The men usually took 400 milligrams of ATP per day in capsule form, and the duration of the studies ranged from one day to twelve weeks. During this time, they completed a normal strength training program and various tests were carried out before and after the supplementation.
Taking ATP led to mixed results. Maximum strength improved, meaning the men could lift a little more weight in a squat, for example. But other tests showed no effect.
Health problems often arise in old age. The loss of independence due to frailty is just as serious. If there are simple and safe ways to maintain strength and thus independence for longer, this is definitely to be welcomed.
ATP supplements could be one such way, even if “a little more strength” only sounds like a small improvement. However, any retention of strength in old age delays frailty and is therefore valuable for maintaining health. However, ATP supplements will only work when combined with intensive training. If we want to age without problems, we cannot avoid training well into old age.
Nutritionist Dr. Paolo Colombani is co-founder and editor of the Notabene Nutrition competence center.