Pyruvate
Uses
Pyruvate (the buffered form of pyruvic acid) is a product created in the body during the metabolism of carbohydrates and protein.
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For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
|---|---|
2 Stars Athletic Performance 100 grams of a combination of dihydroxyacetone and pyruvate | One group of researchers has reported that a combination of dihydroxyacetone and pyruvate enhanced the endurance of certain muscles. One group of researchers in two small, controlled trials has reported that 100 grams of a combination of dihydroxyacetone and enhanced the endurance of certain muscles in untrained men. Three controlled studies of untrained individuals using a combination of 6 to 10 grams per day of pyruvate and an exercise program reported greater effects on weight loss and body fat compared with those taking a placebo with the exercise program. However, in a study of healthy untrained women undergoing an exercise program, supplementing with 5 grams of pyruvate twice a day had no effect on exercise performance. Studies of pyruvate supplementation on exercise performance in trained athletes have also failed to demonstrate any beneficial effect. Seven grams per day did not improve aerobic exercise performance in cyclists, and an average of 15 grams per day did not improve anaerobic performance or body composition in football players. More recently, evidence has appeared casting doubt on the ability of high levels (an average exceeding 15 grams per day depending upon body weight) of pyruvate to improve exercise capacity in a weight-lifting study. |
2 Stars Athletic Performance and Improving Body Composition with Strength Training in Untrained People Refer to label instructions | Three controlled studies of people using a combination of pyruvate and an exercise program reported positive effects on weight loss and body fat. One group of researchers in two small, controlled trials has reported that 100 grams of a combination of dihydroxyacetone and enhanced the endurance of certain muscles in untrained men. Three controlled studies of untrained individuals using a combination of 6 to 10 grams per day of pyruvate and an exercise program reported greater effects on weight loss and body fat compared with those taking a placebo with the exercise program. However, in a study of healthy untrained women undergoing an exercise program, supplementing with 5 grams of pyruvate twice a day had no effect on exercise performance. Studies of pyruvate supplementation on exercise performance in trained athletes have also failed to demonstrate any beneficial effect. Seven grams per day did not improve aerobic exercise performance in cyclists, and an average of 15 grams per day did not improve anaerobic performance or body composition in football players. More recently, evidence has appeared casting doubt on the ability of high levels (an average exceeding 15 grams per day depending upon body weight) of pyruvate to improve exercise capacity in a weight-lifting study. |
2 Stars Obesity 6 to 10 grams daily combined with an exercise program | Combining exercise with pyruvate may help support body weight and fat loss. Pyruvate, a compound made from glucose and used to make energy in the body, might aid weight-loss efforts. One early controlled trial found that pyruvate supplements enhanced weight loss and resulted in a greater reduction of body weight and body fat in 14 women with obesity consuming a low-calorie, low-fat diet. Another trial that included 26 overweight participants in an exercise program found those given 6 grams of pyruvate daily for six weeks had greater body weight and body fat loss compared to those given placebo. However, a placebo-controlled trial in 23 women in an exercise program reported 5 grams per day of pyruvate for 30 days had no significant effect on weight or fat loss. A meta-analysis that included six controlled trials found pyruvate supplementation was slightly more effective than placebo for promoting weight loss, but can cause adverse side effects such as digestive upset and increased low-density lipoprotein (LDL)-cholesterol levels. |
How It Works
How to Use It
Most human research with pyruvate and weight loss has used at least 30 grams per day. However, such large amounts may not be necessary. In a six-week double-blind trial, as little as 6 grams per day of pyruvate in combination with exercise, led to greater weight loss and loss of body fat, compared with a placebo plus exercise.1
Where to Find It
Pyruvate is formed in the body as a byproduct of the normal metabolism of carbohydrates and protein and is present in several foods, including red apples, cheese, dark beer, and red wine. Dietary supplements of pyruvate are also available.
Possible Deficiencies
Because it is not an essential nutrient, pyruvate is not associated with a deficiency state.
Interactions
Interactions with Supplements, Foods, & Other Compounds
Interactions with Medicines
Side Effects
Side Effects
High intakes of pyruvate can trigger gastrointestinal upset, such as gas, bloating, and diarrhea. One preliminary study in exercising women found 10 grams per day of pyruvate reduced blood levels of HDL (the “good” cholesterol) after one month.2
References
1. Kalman D, Colker CM, Wilets I, et al. The effects of pyruvate supplementation on body composition in overweight individuals. Nutrition 1999;15:337-40.
2. Koh P, Kreider R, Ferreira M, et al. Effects of pyruvate supplementation during training on hematologic and metabolic profiles. Med Sci Sports Exerc 1998;30:S155 [abstract].
Last Review: 04-28-2015
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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