Can vitamins help you go into ketosis? Without adhering to a ketogenic diet? We don’t believe so, although there may be times when exogenous ketones can help you live a ketogenic lifestyle.
When the body is in a state of ketosis, it uses fat as an alternate fuel for energy instead of glucose, which breaks down into ketone bodies, which the body may use for energy. A significant decrease in carbs is required to achieve a ketogenic nutritional state with dietary changes alone, which might be difficult for some people. So, can you take a pill to enter this perfect state of ketosis for fat loss?
We’ll describe the many forms of exogenous ketone supplements, the situations in which they may be advantageous, and the research being done in this sector.
What are Exogenous Ketones?
There are two ways the body can use ketones for fuel. One is endogenous, or “endo,” meaning it is produced within the body. This occurs when the liver produces ketones and excretes them in the blood or urine. The body has these natural types of ketones while following a ketogenic diet.
Alternatively, exogenous ketones, or “exo,” are formed outside the body and can be consumed. These ketones are taken as a tablet, powders, or liquids.
Exogenous ketones beverages are becoming increasingly popular to enhance blood ketone concentrations in the body faster than dietary modifications. The goal is to improve your blood ketone level and accelerate the process of ketosis because increasing ketone levels through food alone often takes longer.
Types of Exogenous Ketone
Ketone Salts vs. Ketone Esters
The most generally accessible exogenous ketones supplements are powdered ketone salts, less expensive than esters.
Less prevalent are ketone esters, which function more quickly (in 10 to 15 minutes, as compared to an hour for the salts) and tend to result in more significant surges in ketones(1), but they also have a very disagreeable, maybe even disgusting flavor.
Both can be costly if used regularly.
It is critical to examine the contents of these ketone supplements to discover which form of beta-hydroxybutyrate (BHB) is utilized. The most helpful ketone supplement is made of D (dextro) (BHB), which is the primary source of fuel used by the body (1), as opposed to L (levo)-BHB or D+L-BHB. (2)
It’s also critical to understand the quantity of BHB in each serving, sometimes provided.
Among the most well-known brands are:
- ketone salts: Kegenix, Ketond, Perfect Keto, KetoLogic, Pruvit, TruMacro
- ketone esters: HVMN, Juvenescence, KetoneAid
(Note: Eathealthyisgood has not tested these products and is not making any form of recommendation.)
Medium Chain Triglycerides
MCTs blend 8 and 10 carbon fatty acids that are easily converted to free fatty acids, readily absorbed, and swiftly metabolized by the liver. (2) Although MCT oil is not an exogenous ketone supplement, it can stimulate endogenous ketone synthesis. Although this oil has no flavor or odor, excessive amounts might induce gastrointestinal irritation. Learn more about MCT oil or buy it here.
Are Exogenous Ketones Safe?
Because the FDA does not regulate exogenous ketones, the ingredients and efficacy of different manufacturers may differ, and claims may be unsubstantiated. Some ketone salts have been reported to include caffeine, even though not all components are specified on their package. Ketone salt and ketone ester manufacturers’ component lists might differ significantly, so consider additives when selecting a supplement.
Ketone supplements appear to be safe for both short-term and long-term usage, and once consumed, they swiftly induce ketosis or raise ketone levels. Although there is growing interested in researching its usefulness in combination with the ketogenic diet, more scientific data needs to be published.
Furthermore, the degree and duration of ketosis are individualized, and you should evaluate why you are taking them. (more on that below).
BHB salts are often bonded with a mineral such as sodium, potassium, magnesium, or calcium. This can be good for replenishing lost electrolytes from keto flu symptoms. Still, excessive dosages of these minerals may harm persons sensitive to high amounts of these minerals or who have high blood pressure or heart problems.
These vitamins may upset your stomach. If you choose to take them, we recommend starting with a smaller serving and gradually increasing to a whole serving.
Individuals should consult their healthcare physician to determine whether exogenous ketones are acceptable.
The Benefits of Exogenous Ketones
Because the goal of using exogenous ketones is to put you in a deeper state of ketosis, it’s no surprise that firms tout the same benefits claims as the ketogenic diet, including:
- Improve your mental clarity and attention.
- Boost your energy and physical performance.
- Burn more fat
- Decrease hunger
- Weight loss
- Decrease inflammation
Exogenous Ketones for Weight Loss
Ketone pills are not a replacement for a ketogenic diet. Exogenous ketones suppress the body’s generation of endogenous ketones, which might reduce lipolysis (3), meaning the body is not breaking down its fat for energy. That suggests your body is first utilizing exogenous ketones for energy, which might be detrimental if weight reduction is your objective.
Elevated ketone levels, on the other hand, can suppress hunger, resulting in fewer calories consumed and weight reduction.
Exogenous Ketones for Physical or Athletic Performance
Several new research on better athletic performance with exogenous ketones has been published. Much of this research focuses on their short-term usage, where the evidence is still ambiguous yet intriguing.
Researchers worked with 39 high performance athletes in a randomized control trial that included five separate studies in 2016 to review the effects of supplementing exogenous ketones as the body’s primary fuel source to create a positive physiological state for trained athletes potentially. (4) The findings demonstrated how this metabolic state of ketosis when supplemented with exogenous ketone esters, might increase physical endurance by utilizing fat instead of carbs for oxidative respiration. These findings are promising for elite athletes.
Exogenous ketones have been demonstrated in specific trials to considerably improve endurance exercise performance and alleviate signs of sports overtraining, such as fatigue, loss of performance, and sluggish recovery. (5) Several studies are now underway, as an additional study on using exogenous ketones and increased athletic performance for endurance and strength training athletes and untrained athletes is required. It is also critical to distinguish between the usage of salts and esters in athletic performance, as there is some evidence that ketone salts may impair athletic performance. (6)
Exogenous Ketones for Therapeutic Benefits
Exogenous ketones are being tested in clinical studies for neurological diseases, cancer, mental illnesses, Type 2 diabetes/metabolic disease, and many other conditions.
Alzheimer’s: A significant review study of numerous publications addressing the same subject on individuals with Alzheimer’s disease using MCT oil to induce ketosis to enhance cognition was undertaken in 2019. (7) Although MCT is not an exogenous ketone, it suggests that exogenous ketone supplements combined with the ketogenic diet might have the same or superior results.
Parkinson’s: Another clinical trial is now being conducted to investigate the advantages of exogenous ketone esters in Parkinson’s disease patients. (8) Several more studies examine the advantages of exogenous ketones in humans and animals with neurodegenerative illnesses.
Epilepsy: It is generally established that the ketogenic diet can help manage seizures in children with epilepsy by promoting endogenous ketosis. Exogenous ketones may help supplement the diet to attain these high levels of ketosis, according to preclinical evidence. (9)
Cancer: New human studies also show the advantages of exogenous ketones in maintaining muscle mass loss in cancer patients. (10) Many research on cancer patients emphasize the significance of assessing the glucose-ketone index. (GKI). It has been discovered that keeping a GKI 1 can slow the growth of brain cancer. (11) However, reaching a GKI 1 needs extremely high ketone and low glucose levels. Many people fail to reach this level through food alone; thus, exogenous ketones may be advantageous in this group to support the ketogenic diet. Ongoing research in mice and people is being conducted to see if using exogenous ketones with cancer patients might be a valuable addition to standard therapies.
Psychiatric: In 2019, a review article discussed the possibility that exogenous ketone supplementation-induced ketosis could be an effective therapeutic tool for psychiatric diseases, as adding ketone supplements to the patient’s therapeutic regimen could reduce symptoms like neuroinflammation, anti-anxiety, and anti-depressive effects. (12) There is promising evidence in this field of inquiry for mental health illnesses such as schizophrenia, bipolar disorder, anxiety disorders, and major depressive disorder, among others.
Diabetes: Exogenous ketones may also aid patients with poor blood sugar management, such as those with insulin resistance and type 2 diabetes, according to recent research. (13)
Although this new research is interesting, further research is required to offer straightforward, precise suggestions for each illness, but the data is promising.
The Bottom Line
There need to be more peer-reviewed studies to draw firm conclusions in favor of ketone supplements, but it’s an exciting area of research. Although these supplements should not be taken in place of a ketogenic diet, they may benefit carbohydrate restriction.
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