Our bodies create ketones by restricting carbs, such as adopting a keto diet. We may also take a ketones drink (exogenous ketones) to help sustain nutritional ketosis and reap its advantages.
Before deciding to supplement, it’s a good idea to understand the different types of ketones available, how they help with specific aspects of your health and wellness, their safety, and the best ketone supplements on the market.
What are Ketone Drinks?
Ketone beverages, or exogenous ketones, are a supplement version of ketones that your body naturally produces — endogenous ketones — by restricting carbohydrates or fasting.
Acetoacetate (AcAc), beta-hydroxybutyrate (BHB), and acetone (Ace) are the three forms of ketone bodies produced by your liver. You use BHB as your primary energy source in ketosis rather than carbohydrates.
Even when you eat carbs, your body constantly creates ketones, which produce 22 adenosine triphosphate (ATP), the energy-carrying molecule. This, however, rises in ketosis (1).
You may have recognized BHB as the ketone contained in the drink regarding exogenous ketone supplements. This is because BHB is your body’s primary energy source.
According to research, 100 grams of BHB creates 10,500 grams of ATP, more than glucose (2). A BHB ketone drink can help you live a healthy keto lifestyle by improving your workouts, mental performance, and energy levels. This is why BHB ketones are regarded as a “superfuel” and constitute the foundation of ketone supplements.
Types of Ketone Drinks
When looking for a ketone supplement, stores will usually offer two options. Ketone esters and ketone salts are what they are. This is how they differ:
Ketone Esters
Ketone esters are ketones that have been esterified. While they are more effective at increasing blood ketone levels, they are less readily available than ketone salts (3). Furthermore, ketone esters do not taste as good as ketone salts, even though some people dislike the taste of ketone salts in the first place.
Another possible downside is that their long-term safety has yet to be shown. Furthermore, they have yet to be thoroughly tested in humans (4).
Ketone Salts
As the name indicates, ketone salts are mineral salts such as sodium (Na), potassium (K), magnesium (Mg), and calcium (Ca). They are commonly accessible and can come in capsule form. Ketone salts taste better than ketone esters, making them more enticing to most individuals. Those who detest the taste of ketones and prefer something handier might opt for BHB capsules instead of beverages.
It is essential to understand that raspberry ketones are not BHB ketone beverages. Raspberry ketones are derived from raspberries and do not raise ketone levels.
Scientific Facts and Research About Ketone Drinks
Ketone body supplements have been studied in numerous aspects, such as sports performance, mental health, and promoting nutritional ketosis, for individuals interested in ketone beverages.
For example, a review paper in Frontiers demonstrated that providing an exogenous ketone supplement can cover a brain’s energy demands during an energy crisis. As a result, it may benefit brain diseases such as seizures, Alzheimer’s disease, and traumatic brain injury (5).
While the FDA generally considers exogenous ketones safe, remember that the ingredients in a ketone drink can vary from brand to brand (6).
It is good to research the best brand, be aware of any side effects, and consult your healthcare practitioner if you have a medical problem. We’ll discuss ketone drinks’ disadvantages in greater detail later in this post.
Benefits of Ketone Drinks
What can you do with ketone drinks? They’ve been demonstrated to aid in ketosis and other benefits of the keto diet, such as hunger control, enhanced workouts, and mental function.
1. Ketone levels increase
Exogenous ketones directly influence ketosis by boosting the body’s beta-hydroxybutyrate (BHB) ketone levels.
One of the main reasons individuals choose to consume ketones when they first start a keto diet is to alleviate keto flu symptoms, including headaches, brain fog, lethargy, and body pains (7). Using a ketone drink assists individuals in entering ketosis more quickly and comfortably.
According to a 2018 study, exogenous ketone supplements are “a safe and effective way to increase ketone body concentrations.” Furthermore, while ketone supplements raise BHB levels in the blood, they do not cause your liver to produce more ketones (8).
2. Reduced food cravings
Because exogenous ketone drinks mimic ketosis, they suppress your appetite, assisting you in losing weight.
It’s common to have significant carbohydrate cravings while switching from a high-carb to a low-carb diet, which is when a ketone drink can help. Of course, cravings can occur even if you’re a seasoned keto dieter, especially if you’re stressed out and sleep deprived.
In one research, scientists investigated how ketone ester beverages influenced individuals’ appetite and hunger levels. Their blood ketones rose from 0.2 to 3.3 mM 60 minutes after ingesting the ketone ester drink. Furthermore, 1.5 hours after (9), the subjects reported reduced hunger and a lack of desire to eat.
People who want to lose weight can benefit from reducing their hunger and appetite. It could be one of the methods they use to control their calorie intake (10).
3. Better workouts
Whether you’re an athlete or exercise regularly while on keto, an exogenous ketone supplement can help you push through a workout. This covers endurance workouts, sprints, and rapid movements (11).
As a bonus, it may aid in your post-workout recovery. According to a review report, exogenous ketones can decrease fatigue and restore muscle glycogen (12, 13).
4. Mental performance and productivity
The blood-brain barrier keeps foreign substances out of your brain.
Because glucose cannot cross the blood-brain barrier, it must rely on the glucose transporter 1 (GLUT1). When you eat carbohydrates, the energy to cross the blood-brain border via GLUT1 fluctuates. And it is these swings that cause high energy levels to be followed by cognitive fog.
Ketones are distinguished because they are transported via different monocarboxylic acid transporters (MCT1 and MCT2). These transporters become more efficient when more ketones are available (14).
This implies that by ingesting ketones, you can provide a continual flow of energy to your brain, which can aid in minimizing brain fog and boosting your attention at work.
5. It Gets you back into ketosis faster
Some people like to consume extra carbohydrates on special occasions or weekends. This can cause them to exit ketosis. Those who have fallen off the keto wagon know it may take some time to get back on track.
Exogenous ketones can assist you in re-entering ketosis. It means you take them while reducing your carbohydrate intake, exercising, and fasting intermittently to deplete your stored glycogen.
Are Ketone Drinks Safe?
Ketone beverages are typically harmless. However, they must be consumed with caution. Instead of using them as a single supplement, use them with a properly prepared and nutritious ketogenic diet. Concerns about ketone drinks mostly revolve around taste difficulties, diarrhea (which is common), electrolyte abnormalities, and ketoacidosis, which is uncommon.
Potential Drawbacks of Ketone Drinks
Ketone drinks, like other supplements, are not ideal and may induce adverse effects depending on the individual.
Digestive issues
Research shows excessive and repeated ketone salts and esters dosages might cause gastrointestinal discomfort. Diarrhea and nausea are possible symptoms (15, 16).
If you’re considering trying a ketone drink, start with the smallest amount possible and see how you feel.
Electrolyte imbalance
Because ketone salts contain the minerals sodium, potassium, magnesium, and calcium, consuming excessive amounts may put you at risk of electrolyte imbalance. Although these minerals are necessary, taking too much of them causes problems.
Symptoms of abnormal concentrations include muscular cramps, muscle weakness, trouble sleeping, and restlessness (17).
May induce ketoacidosis
While this is uncommon, remember that combining a ketogenic diet, fasting for an extended period, and taking exogenous ketones increases the risk of ketoacidosis (18). Ketoacidosis is frequently associated with diabetes but can also occur due to malnutrition.
Best Ketone Drinks Available in the Market
To save time researching, here are some top-rated ketone beverages to improve your keto results.
Perfect Keto Exogenous Ketones
Exogenous ketones drink mix is available in four delectable flavors. This drink may be just what you need to overcome the afternoon slump or to help you overcome the keto flu. It’s sweetened organically with stevia and monkfruit, which do not affect blood sugar levels.
Prüvit KETO//OS NAT
Apart from BHB ketones, Prüvit contains L-Taurine and Fermented L-Leucine, which have their own advantages. Their ketones are available in two formulations: one with caffeine and one without. There are twelve distinct tastes to pick from.
HVMN Ketone-IQ
This caffeine-free ketone drink raises blood BHB ketones. Each 35 mL portion contains 10 g of ketones. According to HVMN, it is FDA approved and trusted by professional athletes and military personnel. Some customers find the taste to be quite unpleasant.
Frequently Asked Questions
Learn the answers to the following frequently asked questions about ketone drinks:
Are ketone drinks good for you?
Consuming ketone drinks can help you kickstart your keto diet goals. This means they help you go into ketosis faster, lose weight (by appetite suppression), and have more energy for your exercises.
When and how often should I drink ketones?
On an empty stomach, people often consume a ketones drink 30 minutes to 1 hour before a workout. In terms of frequency, companies frequently prescribe up to three servings per day. Follow the directions, adjust as needed, and see your doctor if possible.
Do ketone drinks work for weight loss?
Exogenous ketones help you lose weight by suppressing your appetite. When you’re in nutritional ketosis, the same thing happens. This explains why people feel less hungry on the keto diet than they did previously.
The Bottom Line
Ketone beverages are here because they help enhance the keto diet’s benefits. They specifically assist you in transitioning or returning to ketosis, increasing your physical performance, lessening weight loss cravings, and boosting brain clarity.
Exogenous ketones are accessible through ketone esters and salts, with ketone salts being more popular and pleasant. Remember that some people who consume large amounts of ketone drinks experience digestive issues such as diarrhea and nausea.
Overall, they will help you achieve your low-carb lifestyle and health goals. Use them for better outcomes, but don’t expect them to be a quick remedy. Ketone cocktails are meant to enhance rather than replace your diet.
Are you looking for an exogenous ketone powder? Today, try Perfect Keto’s exogenous drink mix. Depending on the taste, you can easily combine it into water or a keto-friendly smoothie (such as vanilla or chocolate)!
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