Alpha-ketoglutaric acid (AKG) is a naturally occurring keto acid. As a central metabolic intermediate, AKG participates in numerous vital biochemical reactions, including: Citric Acid Cycle: the core pathway for cellular energy production; Amino acid synthesis: the biogenesis of several amino acids; Nitrogen metabolism: it functions to maintain the metabolic nitrogen/ammonia balance; Cellular signaling and epigenetics: a critical pathway for gene regulation.

Due to the numerous roles AKG actively plays, the level of cellular AKG is associated with several potential health benefits, including: Muscle health and exercise performance; Anti-aging and longevity; Metabolic and organ support; Bone Health; Inflammation reduction.

AKG is naturally synthesized by the body but can be found in both animal- and plant-based foods. Some examples are red meat, fish, dairy products, nuts, seeds, kale, and spinach.

Is there an official Recommended Daily Allowance for AKG?

There is no official Recommended Daily Allowance.

What are common AKG supplement dosage ranges?

For the purpose of longevity: Recommended dosages range from 0.1 to 1.0 g per day. For a better athletic performance: Some supplement retailers recommend doses of 1.0 to 1.5 g. To that end, AKG is usually taken about an hour before a workout.

Who may Benefit from it?

Some common diseases, e.g., chronic kidney disease and uremia, have been associated with a dysregulated AKG level. AKG helps remove excess ammonia from our body. When patients suffer from compromised kidney function, this detoxification pathway tends to be heavily taxed or become depleted altogether over time. While AKG is vital for everyone, its well-established benefits in muscle building and athletic performance make it attractive among young American males and the fitness community at large, as they often are interested in improving body composition.

What Else shall I Know?

AKG is often combined with other supplements to achieve a synergistic effect. Those include ornithine, L-Arginine, creatine, and other amino acid analogs, potentially to maximize the effects of training.

AKG: Enhancing Performance, Recovery, and Longevity in Young American Men

AKG：助力青年男性提升运动表现、促进恢复与支持健康长寿

2025年12月18日 14:24

AKG是什么？

AKG作为三羧酸循环的关键中间代谢物，在细胞工厂中参与多项至关重要的生化反应：

三羧酸循环：细胞有氧能量（ATP）生产的核心引擎。
氨基酸合成：是谷氨酰胺、脯氨酸等多种氨基酸生物合成的前体。
氮代谢：帮助清除氨氮废物，维持体内氮平衡。
细胞信号与表观遗传调控：通过影响α-酮戊二酸依赖性双加氧酶活性，参与基因表达的精密调控。

核心作用机制与科学支持的健康益处

鉴于AKG积极扮演的多种角色，其细胞水平与多项潜在健康益处相关也就不足为奇了。例如：

肌肉健康与运动表现：AKG可通过刺激氨基酸及随后的蛋白质合成来支持肌肉恢复。它还能抑制蛋白质降解，这在剧烈运动或创伤后尤为重要。
抗衰老与长寿：动物研究表明，AKG作为一种非酶促抗氧化剂，可能延长寿命并减少衰弱。尽管这些效应在实验室模型中已有充分记载，但仍需进一步大规模人体试验来确认其在人类中的类似长寿益处。
代谢与器官支持：在临床上，AKG用于治疗与氮平衡失调相关的病症，这类问题常表现在肝脏或肾脏。
骨骼健康：AKG已知能促进胶原蛋白形成并调节钙质，从而强化骨骼，潜在地降低骨质疏松风险。
减轻炎症：AKG干扰促炎信号级联反应，如PKCε/MAPK/P65通路，因此可能减少炎症标志物的产生。

AKG的来源有哪些？

AKG可由人体自然合成，但也存在于动物性和植物性食物中。例如：红肉、鱼类、乳制品、坚果、种子、羽衣甘蓝和菠菜。由于AKG是一种活性生物医学中间体，半衰期相对较短，按照说明作为口服补充剂摄入时通常被认为耐受性良好。目前尚无官方的推荐每日摄入量。然而，作为补充剂，常见剂量范围差异很大。

出于长寿目的：推荐剂量为每日0.1至1.0克。
为了更好的运动表现：一些补充剂零售商推荐剂量为1.0至1.5克。为此，AKG通常在运动前约一小时服用。

使用注意事项：建议从较低剂量开始，以评估个体耐受性，并监测任何潜在的胃肠不适，如腹胀或轻微胃部不适，然后再增加至完整的运动表现剂量。

哪些人群可能从中受益？

某些常见疾病，如慢性肾脏病和尿毒症，与AKG水平失调有关。在正常情况下，AKG有助于清除体内多余的氨。当患者肾功能受损时，这种解毒途径往往会负担过重或随时间推移完全耗尽。在这种情况下，可补充AKG以协助氮废物管理并减少蛋白质分解代谢。

虽然AKG对每个人都至关重要，但其在增肌和运动表现方面公认的益处，使其对美国青年男性及整个健身社区具有吸引力，因为他们通常对改善身体成分感兴趣。

研究表明，由于其能够增加血浆L-精氨酸水平，进而提升一氧化氮水平，AKG补充剂可能潜在地改善运动期间的血流量，并向肌肉输送更充足的营养，从而提升运动表现。

作为谷氨酰胺生物合成的前体，AKG补充剂可通过满足肌肉重建过程中对谷氨酰胺摄取量的大幅增加，来帮助运动相关损伤后的恢复。

我还需要了解什么？

AKG常与其他补充剂结合使用以达到协同效应。这些包括鸟氨酸、L-精氨酸、肌酸和其他氨基酸类似物，目的是潜在地最大化训练效果。

参考文献

文内引用来源： PubMed 41228408, MDPI 15(12) 1723, PubMed 37217632, PubMed 31242135, PubMed 32877690, PubMed 39599754, PubMed 34952764.

作者： Tao Ye

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