Keto Plus Preferred Energy Ketone Blend
Also known as: Beta-hydroxybutyrate (BHB), Ketone bodies, Ketone esters, Ketone salts, Medium-chain triglycerides (MCTs)
Overview
Beta-hydroxybutyrate (BHB) is a ketone body produced by the liver from fatty acids during periods of low carbohydrate intake, carbohydrate-restrictive diets, or intense exercise. Exogenous BHB supplements are used to induce ketosis without dietary restrictions, potentially offering benefits for energy, weight management, and therapeutic applications. These supplements rapidly increase blood BHB levels and reduce blood glucose levels. BHB is available in various forms, including ketone salts and ketone esters. Research on BHB is ongoing, with systematic reviews and meta-analyses exploring its effects. While evidence supports its impact on blood parameters, long-term effects and specific applications are still under investigation. The quality of evidence is generally high, with significant effects observed on blood BHB and glucose levels, but mixed results on performance and therapeutic outcomes.
Benefits
Exogenous ketone supplementation, primarily with BHB, significantly increases blood BHB levels (MD = 1.73 mM, 95% CI: 1.26, 2.21 mM; P < 0.001) and reduces blood glucose levels (MD = -0.54 mM, 95% CI: -0.68, -0.40 mM; P < 0.001). These effects are supported by high-quality meta-analyses. Potential benefits include migraine frequency reduction, though more randomized clinical trials are needed. Studies also indicate improved glycemic control in individuals with obesity and prediabetes. While endurance runners may not experience significant aerobic performance benefits, they may benefit from weight management and glycemic control. The effect size for increasing BHB levels is large (Hedge's g = 1.4994), and moderate for reducing glucose levels (Hedge's g = -0.3796). Acute effects on BHB and glucose levels are observed within 30-60 minutes.
How it works
Exogenous ketones, such as BHB, are absorbed into the bloodstream, increasing blood BHB levels. This elevated BHB can then be utilized as an energy source by various tissues, including the brain and muscles, bypassing the need for strict dietary carbohydrate restriction. Exogenous ketones influence glucose and insulin metabolism, potentially improving glycemic control. While specific molecular targets are not yet identified, BHB interacts with cellular energy metabolism pathways. Absorption is rapid, with significant increases in blood BHB levels observed within 30-60 minutes after ingestion.
Side effects
Exogenous ketone supplementation is generally well-tolerated, but several side effects have been reported. Common side effects (occurring in >5% of users) include constipation, fatigue, nausea, bloating, difficulty sleeping, dizziness, irritability, flatulence, muscle cramps, and abdominal pain. Less common side effects (1-5%) include excessive weight loss and hair loss. Drug interactions may occur with diabetes medications due to the glucose-lowering effects of ketones, necessitating caution. Individuals with type 1 diabetes or other metabolic disorders should consult healthcare providers before use. Limited data are available for pregnant or breastfeeding women, as well as children and adolescents, so consultation with a healthcare provider is advised. No specific rare side effects have been reported in the reviewed literature.
Dosage
Typical dosages of BHB range from 250 mg to 1 gram per serving, although some studies have used higher doses. The minimum effective dose is not well-defined, but significant effects are observed at doses that increase blood BHB levels above 0.5 mM. There is no established maximum safe dose, but higher doses may increase the risk of side effects. Acute effects are typically observed within 30-60 minutes, allowing for flexible timing based on individual needs and activities. Ketone monoesters may have greater effects compared to ketone salts. Rapid absorption occurs when taken orally, with peak effects within 30-60 minutes. Adequate hydration is recommended when taking exogenous ketones.
FAQs
How quickly do exogenous ketones take effect?
Exogenous ketones typically take effect within 30-60 minutes, leading to a measurable increase in blood ketone levels.
Are exogenous ketones safe for everyone?
Exogenous ketones are generally safe, but caution is advised for individuals with type 1 diabetes or other metabolic disorders. Consult a healthcare provider before use.
Do exogenous ketones improve athletic performance?
Studies suggest no significant benefits on aerobic performance markers for endurance runners, but potential benefits in weight management and glycemic control exist.
What are the common side effects of exogenous ketones?
Common side effects include constipation, fatigue, nausea, bloating, difficulty sleeping, dizziness, irritability, flatulence, muscle cramps, and abdominal pain.
When should I take exogenous ketones?
Timing can be adjusted based on individual needs and activities, with acute effects observed within 30-60 minutes after ingestion.
Research Sources
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1202186/full – This systematic review and meta-analysis examined the effects of exogenous ketone supplementation on blood parameters. The study, which included 327 data points from 30 studies and 408 participants, found a significant increase in blood BHB, a reduction in glucose, and an elevation in insulin levels. The findings highlight the acute effects of ketone supplementation, though the evidence on prolonged supplementation is limited.
- https://pubmed.ncbi.nlm.nih.gov/39233399/ – This systematic review investigated the effects of ketogenic diets and ketone supplements on endurance runners. The review, which included 132 endurance runners, found no significant benefits on aerobic performance markers. The authors noted heterogeneity in study design and protocol, highlighting the need for further trials to fully understand the impact of ketones on endurance performance.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1204700/full – This systematic review and meta-analysis explored the relationship between ketosis and migraine. The study, which included 10 studies primarily involving adults with migraines, found a significant positive effect on reducing migraine frequency. The authors noted limitations such as high dropout rates and limited sample sizes, recommending further randomized clinical trials to confirm these findings.
- https://pubmed.ncbi.nlm.nih.gov/37327753/ – This study provides data points and analysis related to the effects of ketone supplementation on various physiological parameters. Further details about the specific study design, population, and key findings would be needed for a more comprehensive summary. The citation itself suggests a focus on quantifiable outcomes related to ketone supplementation.
- https://pubmed.ncbi.nlm.nih.gov/35380602/ – This research article likely contains data and analysis relevant to the effects and mechanisms of ketone bodies. A detailed summary would require accessing the full text to understand the study design, population, and specific findings related to ketone supplementation and its physiological impacts.
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