DrFeb
Health Guide

Alpha-Ketoglutarate

Alpha-Ketoglutarate (AKG) is a naturally occurring molecule that sits at the crossroads of your body's energy production and amino acid metabolism. Think of it as a crucial 'spark plug' in the Krebs cycle—the biological engine that converts food into cellular energy (ATP). While your body produces AKG naturally, levels decline significantly as we age. Emerging research suggests that supplementing with AKG may help support healthy aging, boost energy levels, and improve physical performance by acting as a direct precursor to L-Glutamine and Glutamate, essential building blocks for muscle and cellular repair.
Evidence BasedDietary Supplement
Alpha-Ketoglutarate
VERIFIED SOURCE

Bio-Activity Analysis

Cellular Energy Efficiency with AKG

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Mitochondrial Efficiency (%)
Status →

Health Benefits & Sources

Why You Need It

  • Cellular Energy Production: AKG fuels the mitochondria, helping your cells generate energy more efficiently.
  • Muscle Health & Recovery: It serves as a nitrogen buffer, helping to prevent muscle breakdown (catabolism) and supporting protein synthesis.
  • Bone Health: Studies suggest AKG may support collagen synthesis and bone mineral density.
  • Anti-Aging Potential: Recent studies in worms and mammals link AKG to increased lifespan and healthspan by influencing key aging pathways.

Deep Dive

Alpha-Ketoglutarate functions primarily as an organ acid in the Krebs cycle. As we age, our natural production wanes. By supplementing, you are essentially restocking a vital fuel source for your cells. Unlike taking plain amino acids, AKG is often better absorbed and utilized. It acts as a nitrogen transporter, safely moving amino groups to where they are needed for tissue repair and growth. This makes it a favorite among biohackers looking to optimize cellular resilience and longevity.

Natural Food Sources

While AKG is mostly studied in supplement form, you can support your body's production by consuming precursor foods. Note: Fresh foods contain higher levels; processing destroys them.

FoodAmount% DV
Apple Cider VinegarHigh~15%
Citrus FruitsMedium~10%
BananasMedium~8%
Beef SteakMedium~6%
Kefir/YogurtLow-Medium~5%

Supplementation

Dosage: Clinical studies typically use doses ranging from 1,000 mg to 2,000 mg (1-2g) per day. Usage: It is a powder or capsule. Best taken on an empty stomach or pre-workout for energy utilization. Who needs it: Individuals over 40, athletes, or those looking to support cellular health and longevity.

Top Food Sources

Apple Cider Vinegar
Best natural precursor
Citrus Fruits
Rich in precursors
Bananas
Good for daily intake
Beef Steak
Contains natural AKG
Kefir/Yogurt
Fermented dairy source

Frequently Asked Questions

No. AKG is an organic acid involved in energy metabolism. Ketone salts (like BHB) are exogenous ketones used for fuel. They function differently in the body.
It is generally better tolerated with food to prevent nausea, though it absorbs well on an empty stomach for athletic performance.
Energy benefits may be felt within a few days. Structural benefits like collagen synthesis or anti-aging effects require long-term consistent use.
Yes, AKG supplements are typically synthesized in a lab and are vegan-friendly, unlike animal-derived amino acids.

Safety & Side Effects

Alpha-Ketoglutarate is generally recognized as safe (GRAS) by the FDA in dietary amounts.

Side Effects: Mild gastrointestinal upset (nausea, gas) can occur if taken in high doses without food.

Chemical Safety: Chemically, AKG is an organic acid. It is safe for consumption. However, Caution: Avoid taking it if you have been advised to restrict protein or amino acid intake due to severe kidney disease, as AKG metabolizes into amino acids.

Scientific References

  • [1]Science - Alpha-ketoglutarate: A potential anti-aging supplement.
  • [2]Journal of the International Society of Sports Nutrition - Effects of Alpha-Ketoglutarate on performance.
  • [3]Cell Metabolism - AKG extends lifespan in mammals.