Exploring AKG Supplements: Benefits, Uses, and Best Practices
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Key Takeaways
- Alpha-ketoglutarate is an organic acid naturally occurring in our bodies and central to metabolism due to its role in the Krebs cycle.
- Alpha-ketoglutarate supplements are beneficial for longevity, muscle recovery, energy metabolism, bone health and reducing inflammation.
- AKG supplements have the potential to positively impact aging.
- There’s still a lack of human studies, although some have noted positive improvements, such as an increase in plasma arginine concentration in blood.
- A range from 300 to 1000 mg per day in the morning is generally used in studies in a pure alpha-ketoglutarate form with minimal additives.
- Calcium alpha-ketoglutarate (Ca-AKG) is better for longevity, while L-arginine alpha-ketoglutarate (AAKG) is more popular with athletes.
AKG (Alpha-ketoglutarate) supplements are derived from vital compounds in cellular energy metabolism, particularly the Krebs cycle, and other vital functions. Frequently used by bodybuilders, this supplement has a positive effect on muscle and bone mass preservation, kidney function, and other processes crucial for regenerating muscles.
It has also been found in animal models that by supporting ATP synthase, amino acid metabolism, and various physiological functions, alpha-ketoglutarate also has the potential to aid healthy aging. So, even if you aren’t an athlete, alpha-ketoglutarate supplements are worth a look.
What Are AKG Supplements?
Alpha-ketoglutarate (AKG) is a five-carbon organic acid naturally occurring in our bodies. It is central to cellular metabolism due to its role in the Krebs cycle. Also known as the citric acid cycle, it is a series of chemical reactions that occur in cell mitochondria when converting nutrients into energy and has an impact on protein synthesis and other processes.
Alpha-ketoglutarate contributes to the conversion of nutrients into ATP synthase, which allows the energy to be stored. At the same time, alpha-ketoglutarate fuels amino acid synthesis, acting as a precursor to several amino acids, most notably glutamine, which is used for muscle protein synthesis and other processes within the immune system.
Simply put, alpha-ketoglutarate helps the cells in our body break down nutrients into energy by aiding amino acid metabolism. Even though some alpha-ketoglutarate is naturally produced in our bodies, more of it might be needed for recovery purposes, such as in cases of muscle atrophy or for severe burn patients.
Alpha-ketoglutarate that is produced by our bodies is called endogenous alpha-ketoglutarate, while the one that comes from external sources, such as dietary supplements, is called exogenous AKG. The latter comes in two forms.
- Ca-AKG is a stable alpha-ketoglutarate combined with calcium. Such alpha-ketoglutarate supplements are best known for their potential to improve skeletal muscles, preserve bone mass, enhance cellular metabolism, and address various age-related diseases.
- AAKG combines the amino acid L-arginine with alpha-ketoglutarate to form L-Arginine AKG. It is most widely used by athletes to enhance performance, muscle growth, and energy levels.
Both alpha-ketoglutarate forms are conjugated base forms of ketoglutaric acid. Calcium alpha-ketoglutarate is considered to have better bioavailability because it is absorbed more slowly in the gut compared to ketoglutaric acid mixed with amino acids. This potentially allows more sustained action in the body needed for improving longevity.
Benefits of AKG Supplements
Alpha-ketoglutarate supplements are quickly gaining popularity, although more research is needed since most of it is based on animal models and early clinical trials. We already understand the functioning mechanism of alpha-ketoglutarate, so many of its potential benefits are well-established.
Longevity and Anti-Aging Properties
Some studies indicate that alpha-ketoglutarate (AKG) has a positive impact on biological aging, extending the lifespan of various animals, such as fruit flies and mice (1). Most notably, alpha-ketoglutarate supplementation delays old age-related diseases and the decay of physiological functions.
The impact on biological aging is yet to be extensively studied on humans, but some promising clinical trials are underway (2). The biggest challenge is to find a statistically significant group of participants and administer alpha-ketoglutarate for a long enough period
Muscle Recovery and Performance Benefits
Alpha-ketoglutarate plays a role in the recovery of muscles, especially skeletal muscle. It promotes protein synthesis and inhibits ATP synthase, which helps with muscle recovery, especially after significant trauma or surgery (3). It’s also why alpha-ketoglutarate is related to increased performance in various physical tasks, such as resistance training.
Not only athletes benefit from alpha-ketoglutarate supplements, since resisting various old age-related diseases relies on the same mechanisms. While physical performance improvement likely doesn’t increase lifespan, it does improve your quality of life and health span.
Role in Cellular Energy and Metabolism
Since alpha-ketoglutarate plays a crucial role in the Krebs cycle through amino acid and protein synthesis, it has an almost direct impact on cellular energy metabolism. ATP synthase generation is supported, which is particularly important for high-demand tissues such as muscles and intestines.
The energy improvement from taking alpha-ketoglutarate supplements also has a general impact on the immune system and might even lower body weight. Some studies suggest that supplementing alpha-ketoglutarate can improve the tolerance of the body to certain allergies (4).
Improved Calcium Absorption and Bone Health
Bone health largely relies on a steady stream of nutrients from a balanced diet. This is impossible without the body being able to absorb the needed nutrients. Alpha-ketoglutarate supplements improve nutritional function by playing a role in cellular energy metabolism and protein synthesis.
Research suggests that calcium alpha-ketoglutarate administration increases bone mass in mice, but clinical trials on humans are still limited (5). An increase in calcium levels has also been noted, suggesting that alpha-ketoglutarate helps organisms to absorb it, possibly through activating amino acid and protein synthesis.
Reduced Inflammation and Oxidative Stress
Oxidative stress, an imbalance between free radicals and antioxidants in the body, leads to cell damage, which leads to inflammation as the body experiences injury. In turn, inflammation can lead to a further imbalance of free radicals, which creates a vicious cycle for the immune system.
Alpha-ketoglutarate supplements have been shown to enable the body to break such a cycle by reducing both inflammation and oxidative stress. It suppresses certain inflammatory pathways and acts as an antioxidant within the cells (6).
Does AKG Reverse Aging?
Alpha-ketoglutarate (AKG) does have the potential to aid in healthy biological aging. While it’s likely that nothing can reverse your chronological age, alpha-ketoglutarate supplements can positively impact various biological markers that determine how long your organism will function healthily. Various studies on animals suggest this.
- A study on fruit flies found that alpha-ketoglutarate extends their lifespan by activating certain amino acid and protein synthesis pathways (7).
- A roundworm study found that alpha-ketoglutarate extends its lifespan by approximately 50% since it inhibits ATP synthase (8).
- Various studies on mice found that alpha-ketoglutarate administration promotes longer and healthier lives associated with a decrease in inflammation and other age-related diseases.
Large clinical trials on humans are currently being performed (9). A small human study of a particular alpha-ketoglutarate supplement showed a reduction of biological age of approximately eight years (10). Directly measuring human lifespan increase from alpha-ketoglutarate or any other supplementation is complicated due to finding study groups and long human lifespans.
Scientists focus on various biomarkers of aging, such as amino acids, when studying life-extending supplements. Compared to alpha-ketoglutarate, supplements like Resveratrol, Vitamin D, or Spermidine are more studied in humans and have a broader health impact. Yet, alpha-ketoglutarate has a good safety profile, and its research is very promising.
Best Practices for Using AKG Supplements
While alpha-ketoglutarate (AKG) is generally safe, it’s important to follow common timing and dosage recommendations. Many of them overlap with other supplements, like NMN or Resveratrol. These supplements also strengthen the alpha-ketoglutarate effect, so taking them together correctly is even more beneficial.
Current trials on humans suggest a range from 300 to up to 1000 mg per day. The correct dosage might depend on your current health state and other physiological factors, such as weight. A dose that is too small might not show the wanted effects, while a calcium alpha-ketoglutarate administration in very high doses has not been studied extensively.
One study (11) recorded a change in plasma arginine concentrations only after a year of administering it to patients. While there’s still a lack of studies recommending how long the alpha-ketoglutarate supplements should be taken, this is a good guideline. It’s also in line with the general recommendations of taking supplements to minimize the negative impact on kidney function.
As with NMN and Resveratrol, it’s best to take alpha-ketoglutarate supplements in the morning so that they can support the metabolic processes of amino acid and protein synthesis. It could also help to avoid mild side effects of digestive discomfort and interactions with medications you might take during the day.
Overall, as with all supplements, it’s crucial to monitor your body and consult a healthcare provider in case of any unexpected changes. Before starting to take such supplements, you must consider what constitutes a quality alpha-ketoglutarate supplement.
Choosing the Best AKG Supplement
First, you need to decide what alpha-ketoglutarate (AKG) products you are after. The two most common forms are L-arginine alpha-ketoglutarate (AAKG) and calcium alpha-ketoglutarate (Ca-AKG). The choice depends on your goals.
- Choose L-arginine alpha-ketoglutarate (AAKG) supplements if you are after gains in strength training, muscle mass, and endurance. This form of alpha-ketoglutarate is also beneficial for those who are recovering from surgery or trauma.
- Choose calcium alpha-ketoglutarate (Ca-AKG) supplements if your aim is to increase longevity and achieve a healthy aging process. It improves various biomarkers related to biological aging, especially when paired with other anti-aging supplements.
While each has its intended use case that is best researched in the scientific literature, it doesn’t mean their effects are isolated. Calcium alpha-ketoglutarate administration is beneficial for various muscle groups, especially skeletal muscles, and may improve physical performance as well.
These alpha-ketoglutarate types tend to come in different forms. L-arginine alpha-ketoglutarate most often comes in powder form. Athletes need highly customizable portions and fast absorption rates due to frequent changes in body weight and intake before workouts.
PartiQlar offers pure calcium alpha-ketoglutarate capsules of 500 mg. It’s great for those prioritizing longevity through activating amino acid and protein synthesis or general metabolism. The supplement is easy to intake and the dosage can be doubled over time.
Some other brands offer additional ingredients mixed in with alpha-ketoglutarate. While it might be effective in some contexts, it’s more difficult to ensure high purity and allow the user to experiment with different dosages or additional supplements.
Through third-party certifications, partiQlar supplements can ensure the highest 99% purity of the main active ingredients, in this case, calcium alpha-ketoglutarate. You can feel whether this particular supplement is working for you and mix it with others to find the formula for you.
Conclusion
Alpha-ketoglutarate supplements are crucial in our cellular energy metabolism through amino acid and protein synthesis. Research on animals has shown that their administration has promising effects on healthy aging. Although more studies on humans are needed, alpha-ketoglutarate (AKG) is known to be safe and definitely worth a try.
Frequently Asked Questions
Is AKG better than L-arginine?
L-arginine, also known as L-arginine alpha-ketoglutarate (AAKG), is a better choice for professional athletes and those who look for improvements in amino acids for muscle growth. For regular and longevity use, calcium alpha-ketoglutarate supplements are a more all-around choice.
What are the side effects of AKG?
Alpha-ketoglutarate alone doesn’t have any major side effects. Some users might feel slight dizziness or gastrointestinal distress after very high doses. Such risks might be mitigated by increasing the dosage gradually. Long-term use of alpha-ketoglutarate supplements still lacks research, so consult your healthcare provider.
What is the best form of AKG?
Research is still ongoing on what dosage, form, and administration route is the best for alpha-ketoglutarate supplements. Much of the problem is that ketoglutaric acid is rapidly broken down so that the body cannot absorb it. At the moment, calcium alpha-ketoglutarate is considered the most promising due to it being absorbed the slowest.
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