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Ketonat

Also known as: Beta-Hydroxybutyrate, BHB, Ketone Salts, Ketone Esters, Exogenous Ketones, Ketone Monoesters, Beta-Hydroxybutyrate (BHB)

Overview

Beta-Hydroxybutyrate (BHB) is a ketone body produced by the liver during periods of fasting, ketogenic diets, or intense exercise. As a supplement, BHB is available in various forms, including BHB salts and ketone monoesters, designed to elevate blood ketone levels without requiring dietary changes. These supplements are primarily used to induce ketosis, potentially aiding in weight management, enhancing endurance performance, and stabilizing blood glucose levels. BHB supplements work by providing an alternative energy source to the body, reducing reliance on glucose. Research on exogenous ketones is ongoing, with studies exploring their effects on metabolic parameters, cognitive function, and athletic performance. While generally considered safe, gastrointestinal side effects are common, especially at higher doses. The quality of evidence varies, with some studies showing significant effects on blood parameters, while others report mixed results, particularly regarding performance benefits.

Benefits

Exogenous ketones, primarily BHB, have been shown to significantly increase blood BHB levels and decrease blood glucose levels. Meta-analyses indicate substantial increases in BHB concentrations (e.g., MD = 1.73 mM, 95% CI: 1.26, 2.21 mM) and reductions in blood glucose (e.g., MD = -0.54 mM, 95% CI: -0.68, -0.40 mM). These effects are particularly notable in populations with obesity and prediabetes, suggesting potential benefits for glucose management. Some studies suggest potential improvements in cognitive function and heart health, although the evidence is less robust. While exogenous ketones are often marketed for enhancing endurance performance, research results are mixed, with some studies showing no consistent performance benefits. The effects of BHB are typically observed within hours of ingestion, making them suitable for pre-exercise or fasting protocols.

How it works

Exogenous ketones primarily function by providing an alternative energy source to the body, thereby reducing the reliance on glucose and potentially lowering insulin levels. BHB, once ingested, enters the bloodstream and is utilized by cells as fuel, particularly in the brain and muscles. This process interacts with metabolic pathways, influencing energy metabolism and potentially affecting signaling pathways. Ketone monoesters are generally more effective at increasing BHB levels compared to ketone salts due to their superior absorption and bioavailability. The increase in blood BHB levels can affect various cellular processes, contributing to the observed metabolic effects.

Side effects

BHB supplements are generally considered safe for consumption, but they are associated with several potential side effects. The most common side effects include gastrointestinal issues such as nausea, diarrhea, and stomach discomfort, particularly when high doses of BHB salts are ingested. Less common side effects may include potential effects on gut health and electrolyte balance. Rare side effects are not well-documented, but potential interactions with medications or exacerbation of underlying conditions should be considered. Individuals taking diabetes medications should exercise caution due to the glucose-lowering effects of BHB, and medical supervision is advised. Pregnant or breastfeeding women should consult healthcare providers before using BHB supplements. Adequate hydration is recommended to mitigate potential side effects.

Dosage

The minimum effective dose of BHB typically starts at around 10-15 grams per serving, but optimal dosage ranges vary based on the form of the supplement (salts vs. monoesters) and individual response. Ketone monoesters may be preferred for performance enhancement due to their higher bioavailability. The maximum safe dose is not well-established, but high doses may increase the risk of gastrointestinal side effects. BHB supplements are often taken before exercise or during fasting periods to elevate ketone levels. Absorption can be influenced by the type of ketone supplement and individual factors such as gut health. While no specific cofactors are required, adequate hydration is recommended to support absorption and mitigate potential side effects.

FAQs

How can I minimize gastrointestinal side effects from BHB supplements?

Start with a low dose and gradually increase it to assess tolerance. Taking BHB with food may also help reduce gastrointestinal discomfort. Ensure adequate hydration.

Can BHB supplements interact with my medications?

BHB can lower blood glucose levels, potentially interacting with diabetes medications. Monitor blood glucose levels closely and consult with a healthcare provider.

When is the best time to take BHB supplements?

BHB supplements are often taken on an empty stomach or before exercise to maximize absorption and elevate ketone levels quickly.

What results can I expect from taking BHB supplements?

You can expect an increase in blood BHB levels and a potential reduction in blood glucose within hours of ingestion. Individual results may vary.

Are exogenous ketones a substitute for a ketogenic diet?

No, exogenous ketones should not be considered a substitute for a ketogenic diet. They can help elevate ketone levels, but dietary changes are still necessary for sustained ketosis and overall health benefits.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37327753/ – This meta-analysis, involving 408 participants, examined the acute effects of exogenous ketones. The key findings indicated that exogenous ketones significantly increase BHB levels and reduce glucose levels. However, the study noted variability in study designs as a limitation, while affirming the high-quality evidence for acute effects.
https://pubmed.ncbi.nlm.nih.gov/32293681/ – This systematic review, encompassing 586 participants, compared the efficacy of ketone monoesters versus ketone salts. The review concluded that ketone monoesters are more effective than salts in increasing BHB levels and reducing glucose. The study acknowledged limited data on long-term effects but provided a comprehensive review of acute effects.
https://journals.humankinetics.com/view/journals/ijsnem/32/3/article-p214.xml – This systematic review assessed the impact of exogenous ketones on endurance performance. The findings suggested that exogenous ketones may not consistently enhance endurance performance. The study highlighted heterogeneity in study designs as a limitation, emphasizing the need for more consistent performance data.
https://pubmed.ncbi.nlm.nih.gov/35380602/ – This study investigated the metabolic and hormonal responses to ketone ester ingestion. Results showed that ketone ester ingestion led to rapid and sustained ketosis, along with alterations in glucose and insulin levels. The study provides insights into the acute metabolic effects of ketone esters.
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1202186/full – This research article explores the effects of exogenous ketone supplementation on various physiological parameters. The study provides a comprehensive overview of the current understanding of how exogenous ketones impact metabolism, exercise performance, and overall health. It highlights both the potential benefits and limitations of using exogenous ketones.