Pyruvate: Uses, Benefits, Side Effects, Dosage

Jul 19, 2023

Pyruvate is an important compound involved in various metabolic pathways in the body. For instance, the body naturally makes pyruvate during glycolysis (the process of breaking down glucose), where it is then used to create energy.

Your body also produces pyruvate during the Cori Cycle, a cycle that turns lactate into glucose so the body can have energy during exercise.

Pyruvate is also available in supplement form. Proponents claim that pyruvate has many health benefits, including weight loss, but the evidence is limited. It has also been studied for its role in athletic performance, energy output, heart health, and cataracts.

This article discusses the potential uses of pyruvate, as well as its doses, interactions, side effects, and more.

Getty Images / Md Saiful Islam Khan

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Despite its claims, there is no evidence that pyruvate supplements can aid weight loss.

According to the National Institutes of Health (NIH), there are few clinical trials that examine pyruvate's ability to reduce body weight and fat. Those that do exist have weak methodologies (the sample sizes are small and the duration of the studies is short).

A meta-analysis of six clinical trials did not find enough evidence to support using pyruvate supplements for weight loss.

Studies have suggested that pyruvic acid skin peels can help improve skin health. One clinical trial compared pyruvic acid skin peels to azelaic peels for acne in 120 female adults.

In this study, pyruvic acid skin peels reduced acne symptoms, skin oiliness, and skin shedding when used every two weeks for six sessions. Both peels appeared to be safe and effective treatments for acne.

Researchers note that the exact mechanism is not fully understood, but they attribute the benefits to pyruvate's antimicrobial and anti-inflammatory properties.

Older research suggests that 50% pyruvic acid peels are safe and effective for moderate facial skin aging. In one study, 20 participants had four peeling sessions every four weeks. Researchers noted that after peeling sessions, people developed smoother skin, fewer fine wrinkle lines, and a lightening of freckles.

Since pyruvate is used to create energy in the body, researchers have studied it for its role in increasing athletic performance.

There isn't much research in this area, but one small study evaluated sodium pyruvate (a form of pyruvate) in increasing athletic performance.

Fourteen young soccer players were randomized to supplement with sodium pyruvate or placebo (an inactive substance). They took 0.1 grams (g) per kilogram (kg) of body weight (g/kg) daily for one week. After the seventh day, participants performed repeated sprints.

Researchers found that pyruvate supplementation enhanced repeated sprint exercise performance. They hypothesized these results are partly due to pyruvate's ability to enhance aerobic metabolism. However, larger and longer-term studies are needed to confirm these results.

Calcium pyruvate (another form of pyruvate), on the other hand, does not appear to affect energy. In one study, 23 untrained females took either 5 g of calcium pyruvate or a placebo twice daily for one month. Calcium pyruvate did not improve energy or training volume compared with the placebo in this study.

Some studies suggest that pyruvate may be combined with nicotinamide to improve glaucoma.

In one clinical trial, people with treated open-angle glaucoma and moderate visual field loss took a high-dose supplementation of nicotinamide (niacin or vitamin B3) plus pyruvate. Supplementing with increasing oral doses of nicotinamide—from 1,000 to 3,000 milligrams (mg)—and pyruvate—from 1,500 to 3,000 mg—helped improve visual field sensitivity short term.

However, the study focused on combined supplementation rather than solely on the single ingredient pyruvate. Therefore, it is not clear whether pyruvate supplements on their own would have similar outcomes.

Longer-term and larger studies are needed to confirm these findings.

Reported side effects include diarrhea, gas, bloating, and potentially decreased levels of high-density lipoprotein (HDL) cholesterol, considered healthy or "good" cholesterol. Very little is known about the long-term effects because most research studies are short term.

Potential side effects are gastrointestinal (GI) related; therefore, anyone with a GI disorder, like irritable bowel syndrome (IBS) should use caution when supplementing with pyruvate. Children and people who are pregnant or nursing should avoid pyruvate due to the lack of long-term evidence of safety.

Dietary supplements are not regulated the same way drugs are in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as U.S. Pharmacopeia (USP), ConsumerLab.com, or NSF.However, even if supplements are third-party tested, they are not necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and ask about potential interactions with other supplements or medications.

The dosage you should take will depend on the reason for use. The NIH states that few safety concerns have been reported for up to 30 g per day for up to six weeks, but long-term studies are needed.

Little is known about drug-nutrient and nutrient-nutrient interactions. Therefore, before starting this supplement, review the supplement label with your healthcare provider or registered dietitian nutritionist (RDN) to discuss any potential interactions with foods, other supplements, and medications.

Read package information for storage instructions. It is always important to store supplements like pyruvate in a cool, dry place and keep them away from direct sunlight. Discard after one year or as indicated on the packaging.

PCDC is a rare disorder of carbohydrate metabolism caused by a deficiency of one of the three enzymes in the pyruvate dehydrogenase complex (PDC).

According to the National Organization for Rare Disease, many people with PCDC benefit from eating a ketogenic (low-carb, high-fat) diet and taking antiepileptic drugs to prevent seizures. Some individuals respond to treatment with thiamine.

Research studies have examined using pyruvate for short intervals (about six weeks long). Long-term effects are not fully understood. Consult with your healthcare provider or a dietitiant for individualized guidance.

Pyruvate is made in the body naturally through various metabolic pathways. Therefore, it is not an essential nutrient to supplement.

Pyruvate is found in certain fruits and vegetables like apples and can also be found in small amounts in dark beer, wine, and cheese.

Pyruvate supplements come in powder and capsule forms and range in dosages. Some supplements contain ingredients like cayenne pepper or other vitamins, minerals, or herbs.

Be sure to read labels carefully. Always look for third-party certification, like NSF, USP, or ConsumerLab.com. Third-party certifies supplement quality. It verifies that the actual supplement ingredients match what it says on the label.

Pyruvate is an important compound made in the body and used to produce energy. Some studies suggest that supplementing with pyruvate may promote weight loss, athletic performance, energy production, and eye health.

Pyruvic acid facial peels are also thought to help treat acne and improve the appearance of the skin. However, research studies are limited and not of the greatest quality. Larger and longer-term studies are needed to understand the use of pyruvate fully.

Before purchasing pyruvate, consult your healthcare provider or RDN to determine if this supplement can benefit you. They can also help you find the proper dosage.

National Institute of Health. Office of Dietary Supplements. Dietary supplements for weight loss.

Onakpoya I, Hunt K, Wider B, Ernst E. Pyruvate supplementation for weight loss: a systematic review and meta-analysis of randomized clinical trials. Crit Rev Food Sci Nutr. 2014;54(1):17-23. doi:10.1080/10408398.2011.565890

Chilicka K, Rogowska AM, Szyguła R, Dzieńdziora-Urbińska I, Taradaj J. A comparison of the effectiveness of azelaic and pyruvic acid peels in the treatment of female adult acne: a randomized controlled trial. Sci Rep. 2020;10:12612. doi:10.1038/s41598-020-69530-w

Ghersetich I, Brazzini B, Peris K, Cotellessa C, Manunta T, Lotti T. Pyruvic acid peels for the treatment of photoaging. Dermatol Surg. 2004;30(1):32-36. doi:10.1111/j.1524-4725.2004.30002.x

Yang YP, Qiu JQ, Wang MY, et al. Effects of sodium pyruvate supplementation on repeated sprint exercise performance and recovery in male college soccer players: a randomized controlled trial. Ann Palliat Med. 2022;11(2):598-610. doi:10.21037/apm-21-3862

Koh-Banerjee PK, Ferreira MP, Greenwood M, Bowden RG, Cowan PN, Almada AL, Kreider RB. Effects of calcium pyruvate supplementation during training on body composition, exercise capacity, and metabolic responses to exercise. Nutrition. 2005;21(3):312-9. doi:10.1016/j.nut.2004.06.026

De Moraes CG, John SWM, Williams PA, Blumberg DM, Cioffi GA, Liebmann JM. Nicotinamide and pyruvate for neuroenhancement in ppen-angle glaucoma: a phase 2 randomized clinical trial. JAMA Ophthalmol. 2022;140(1):11–18. doi:10.1001/jamaophthalmol.2021.4576

National Institute of Health. Office of Dietary Supplements. Pyruvate.

National Organization for Rare Disease. Pyruvate dehydrogenase complex deficiency.

Akabas S, Vannice G, Atwater JB, Cooperman T, Cotter R, Thomas L. Quality certification programs for dietary supplements. J Acad Nutri Diet. 2016;116(9):1377. doi:10.1016/j.jand.2015.11.003

By Barbie Cervoni MS, RD, CDCES, CDNBarbie Cervoni MS, RD, CDCES, CDN, is a New York-based registered dietitian and certified diabetes care and education specialist.