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Background and aims: Currently there is considerable interest in ketone metabolism owing to recently reported benefits of ketosis for human health. Traditionally, ketosis has been achieved by following a high-fat, low-carbohydrate \"ketogenic\" diet, but adherence to such diets can be difficult. An alternative way to increase blood D-β-hydroxybutyrate (D-βHB) concentrations is ketone drinks, but the metabolic effects of exogenous ketones are relatively unknown. Here, healthy human volunteers took part in three randomized metabolic studies of drinks containing a ketone ester (KE); (R)-3-hydroxybutyl (R)-3-hydroxybutyrate, or ketone salts (KS); sodium plus potassium βHB. Methods and Results: In the first study, 15 participants consumed KE or KS drinks that delivered 12 or 24 g of βHB. Both drinks elevated blood D-βHB concentrations (D-βHB Cmax: KE 2.8 mM, KS 1.0 mM, P < 0.001), which returned to baseline within 3-4 h. KS drinks were found to contain 50% of the L-βHB isoform, which remained elevated in blood for over 8 h, but was not detectable after 24 h. Urinary excretion of both D-βHB and L-βHB was
After we develop an understanding of ketosis and ketone supplements from each angle, you will be able to determine if exogenous ketones are worth your money and which ketone supplement may be best for you.
Ketone production was once a lifesaving feat that helped our ancestors survive famines, but now we intentionally use ketones for their unique health benefits (e.g., increased mental clarity, decreased fatigue, reduced appetite, and improved sense of wellbeing and vitality).
Thousands of people have followed this dietary approach and achieved incredible health and weight loss results. However, the newfound availability of exogenous ketone supplements raises a controversial question: What if you could skip the lifestyle changes required to follow a keto diet and get similar results by simply ingesting exogenous ketones every day
In other words, exogenous ketone bodies are made in a laboratory, packaged as a supplement, and ingested by the consumer as a way to increase ketone levels without having to wait for the liver to produce ketones endogenously (inside of your body).
Though each type of exogenous ketone product has been shown to increase blood ketone levels (without having to follow a ketogenic diet), there are several nuances to be aware of before purchasing any of these options.
Ketone salts are the most accessible exogenous ketone bodies, with a plethora of products on the market in both pill and powder form. Beta-hydroxybutyrate (BHB) powders will give you the most bang for your buck.
Though it is true that they increase blood ketone levels, keto pills will not translate to any significant increases in ketosis, fat loss, or fat burning. (In fact, as we will discover later, exogenous ketones temporarily decrease fat burning.)
BHB ketone esters are technically the best exogenous ketones supplement for raising our blood ketone levels and getting us into ketosis quickly. The highest-quality ketone product of this type is HVMN ketone ester.
So, is paying around $8 for a brief taste of ketosis worth it To help you decide, we must also consider critical information that keto supplement companies rarely tell you: The underlying differences between artificial ketosis from exogenous ketones and nutritional ketosis with a well-formulated ketogenic low carb diet.
If these physiological processes do not occur, then your body will struggle to produce enough ketones to sustain ketosis on its own. Without giving your body the time it needs to adapt to ketone burning, you will not experience all of the benefits of ketosis.
By supplementing with exogenous ketones, you are essentially forcing your body into ketosis without establishing the foundation for sustaining ketone production. The result (If you are consuming a high-quality ketone supplement) is a quick increase in ketone levels that will drop after your body burns them and/or excretes them unused.
In other words, if your body is already a fat-burning, ketone-using machine (after following the keto diet for at least a month), it will probably be able to extract the most out of each exogenous ketone servings.
In contrast, if you are looking for a short cut to weight loss and ketosis without setting the foundation for sustaining ketone production and losing fat with a keto diet, then exogenous ketones will not do much for you at all.
Although ketones and sugar provide us with the energy we need to stay alive, they can also be life-threatening if their levels get too high in our bloodstream. Fortunately, our bodies have many regulatory feedback loops to help prevent blood sugar levels and/or ketone levels from getting out of control.
It is worth noting, however, that these same mechanisms might be helpful for improving insulin function and increasing the effectiveness of keto diets for insulin resistant patients. Research is still needed to explore the potential therapeutic effect that exogenous ketones might have for people with type 2 diabetes.
Next time you see advertisements for exogenous ketone supplements, such as ketone salts and ketone esters, make sure you refresh your memory of keto diet ketosis. By doing so, you will be able to see through many of the false claims, allowing you to assess the value of common keto supplements more accurately.
These four myths represent the most common misleading claims made by exogenous ketone supplement producers. With a simple grasp of the difference between keto diet ketosis and ketosis induced by exogenous ketones, it is much easier to decipher the truth behind the ketone supplement sales pitches.
The research on exogenous ketones supplementation for exercise performance, however, indicates that they can have either a negative effect, a net benefit, or no significant effect. It is also unclear how much of a difference being keto-adapted makes when using exogenous ketones to boost results.
At this point, the research indicates that taking a BHB ketone ester with carbohydrate prior to exercise provides most significant, yet still incremental, increase in performance compared to other exogenous ketone supplement dosing strategies. One study also found that exogenous ketones may help athletes recover their glycogen stores post-exercise.
Case reports, a small trial in athletes, and animal studies indicate that including exogenous BHB in the diet can improve cognitive performance. Research on keto diets and medium chain triglycerides (an endogenous ketone-boosting supplement) also found that ketosis has a beneficial impact on cognitive function and mental clarity.
Ketone salts are your cheapest option, but they will still break most budgets at around $60 for just 16 servings. This pales in comparison, however, to the cost of ketone esters, which have you paying 4x more per gram of ketones.
The consumption of exogenous ketone supplements can provoke some keto flu symptoms like fatigue, headaches, dizziness, cramping, diarrhea, constipation, and heart palpitations. (For more information on keto flu symptoms and how to remedy them, click here.)
Studies indicate that it may take around 3-6 hours for ketone levels to drop to baseline after ketone ingestion. How long it lasts depends on many factors including your diet, activity levels, and ability to burn ketones.
If you are supplementing with ketones regularly, then these calories will begin to accumulate, increasing the likelihood that the calories you consume from fat, carbs, or protein will be converted into body fat.
When considering the pros and cons of exogenous ketone supplements, it is difficult to make a case for them being worth the investment. Their cost and transient effects are enough to discourage most people from trying them out.
Earlier in this article, we explored the differences between naturally stimulating ketosis with a keto diet and forcing the body into ketosis with an exogenous ketone supplement. So many physiological processes are behind becoming a ketone- and fat-burning machine that we miss out on many keto diet benefits by skipping them altogether.
This influx of MCTs into the liver mimics the process that occurs when fatty acids are released from our fat cells and enter the liver during carb restriction. As a result, the ketogenesis is stimulated, and the abundance of fatty acids are converted into ketones.
By supplementing with MCTs rather than exogenous ketones, you are giving the liver the substrates it needs to jump start ketosis without shutting down ketone production. The difference is subtle in concept but represents a more supportive ketone-boosting strategy physiologically.
Overall, the research indicates that MCTs are equally, if not more, beneficial than exogenous ketone supplements. They also have positive effects that extend beyond what a ketone ester or salt is able to do.
The research on exogenous ketones is not promising enough to justify their high price, especially since you can get similar benefits (and potentially more benefits) from MCT supplements.By charting these two ketone-boosting supplements together, we can see that MCTs are likely to be the better option for most people.
As we learned with the exogenous ketone research, the only way to lose substantial amounts of fat and keep it off is by making healthy lifestyle and dietary changes. No weight loss supplement can compete with the effect of a well-formulated weight loss diet.
Exogenous ketones are a class of ketone bodies that are ingested using nutritional supplements or foods. This class of ketone bodies refers to the three water-soluble ketones (acetoacetate, β-hydroxybutyrate [β-HB], and acetone).[1] These ketone bodies are produced by interactions between macronutrient availability such as low glucose and high free fatty acids or hormone signaling such as low insulin and high glucagon/cortisol.[2] Under physiological conditions, ketone concentrations can increase due to starvation, ketogenic diets, or prolonged exercise, leading to ketosis.[2] However, with the introduction of exogenous ketone supplements, it is possible to provide a user with an instant supply of ketones even if the body is not within a state of ketosis before ingestion.[1] However, drinking exogenous ketones will not trigger fat burning like a ketogenic diet. 59ce067264
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