The ketogenic (keto) diet, a high-fat, low-carb eating plan, has gained immense popularity as an approach to weight loss. However, it's not always the easiest or most sustainable diet to follow. The diet eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. Given how challenging the keto diet can be, manufacturers have created keto supplements claiming to help you boost energy, burn fat, and lose weight fast. But do these supplements really work? This article explores the world of keto supplements, examining their types, efficacy, potential risks, and whether they're worth the investment.
Understanding the Keto Diet and Ketosis
The keto diet requires a specific balance of macronutrients to induce and maintain ketosis. Traditionally, this means consuming approximately 90% of calories from fat, 6% from protein, and 4% from carbohydrates. A modified keto diet allows for slightly more protein and carbs, clocking in at around 82% fat, 12% protein, and 6% carbs.
When the body is in ketosis, it produces ketone bodies, such as beta-hydroxybutyrate (BHB), from fats. These ketones serve as an alternative fuel source for the brain, muscles, and heart when glucose is not readily available.
Types of Keto Diet Supplements
The market offers various keto supplements, each with its unique composition and claims. The three most common types include:
Keto Pills
Many keto pills contain BHB salts or BHB esters and are promoted as a natural weight loss supplement. Ketone salts are formed when the ketones are bound to a salt - typically sodium or calcium, potassium, or magnesium - to improve absorption rate. Sometimes ketone salts are referred to as BHB mineral salts or ketone mineral salts and are the most highly recommended supplement for ketosis. When selecting a keto salt product, look for those with the shortest list of ingredients.
Read also: Protein Supplements for Keto Diet
Keto Powders
Similar to keto pills, keto powders contain some form of BHB. Many keto powder supplements may also include electrolytes to help people stay hydrated and remain in ketosis.
Keto Gummies
One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss. However, there’s not enough scientific evidence to support this claim. Some keto gummies may also contain MCT oil, and most are sweetened with a non-nutritive sweetening agent, such as stevia.
Other Supplements
Ketone esters are supplements with raw BHB ketones, without any minerals (or other compounds) bound to it. The benefit? Here’s the downside: Studies show keto esters do not elevate your blood ketone levels for very long. Finally, ketone esters are notorious for having a terrible aftertaste. MCT oil powder is not an exogenous ketone supplement. That said, ingesting concentrated medium chain triglyceride (MCT) oils powder contain medium chain fatty acids can help with the boosting of ketones. The difference here is that when you take ketone salts or ketone esters, your body is able to use them for energy right away. Buyers, beware: There are some products out there with “ketones” printed on the package that will not help you enter or stay in ketosis. The best example? Although they’ve increased in popularity throughout the years, raspberry ketones are highly unreliable, do not contain ketone bodies, and will not help you enter ketosis.
Do Keto Pills Work? Examining the Evidence
There’s not enough research on the efficacy of keto supplements to support the claim that taking keto pills, powders, or gummies will help you achieve ketosis.
One small 2021 study, for instance, found that people with obesity who followed a low-calorie ketogenic diet and took 24 grams of a BHB salt supplement per day for six weeks experienced enhanced ketosis. However, having higher levels of ketones in the blood didn’t seem to boost these participants' weight loss when compared to other groups, such as those following only the keto diet without the supplement. Other research, such as this 2020 study, suggests that taking exogenous ketones can help boost concentrations of ketones in the blood quickly. Whether they have an appreciable effect on weight loss, however, is still murky, and more robust studies with strong evidence are lacking.
Read also: The Ultimate Guide to Male Diet Supplements
One of the reasons why supplementation may not be all that effective is because the body seeks to maintain an even level of ketones to prevent a potentially toxic buildup of these chemicals in the bloodstream. When the body senses that ketone levels are high, the liver stops making its own and will try to flush out excess ketones in your urine, a process called ketonuria.
Ultimately, the jury is still out on whether or not these supplements work. But one thing is for certain: Experts do not recommend keto pills - or any diet pill, for that matter.
Potential Risks and Concerns
In addition to the lack of conclusive evidence supporting their efficacy, keto supplements also pose potential risks and concerns:
Contamination
There’s a chance for them to be contaminated. Dietary supplement products are not regulated by the FDA, it can be difficult to know whether you’re getting what you pay for.
Health Concerns
At worst, it could be harmful for your liver because it does have to process everything you’re taking.
Read also: Meal replacement guide for women
Scams and False Advertising
There’s a risk of scams with some keto products, namely supplements being pushed heavily on social media. Also, keep an eye out for certain words and phrases in any marketing text, such as “quick fix,” “guaranteed results,” and “scientific breakthrough.” They’re usually a red flag of false advertising.
Misleading Recommendations
Most people will scour Amazon to see which (supplement) has the highest stars and ratings, but be wary because sometimes the ones that are with the highest stars may be rated high because they are cheaper.
Other Supplements to Consider on a Keto Diet
While the efficacy of keto pills is questionable, some supplements may be beneficial for individuals following a keto diet to address potential nutrient deficiencies and support overall health:
Magnesium
Magnesium is a mineral that helps produce energy, regulate blood sugar levels, and support your immune system. Research suggests that people who follow a keto diet typically consume less magnesium than the recommended daily intake. Magnesium supplements may be helpful for people following a keto diet, but it’s important to speak with a healthcare professional before starting any new supplements. Some people claim supplementing with magnesium may also help reduce symptoms commonly experienced by those transitioning to a keto diet, such as muscle cramps, difficulty sleeping, and irritability.
MCT Oil
Medium-chain triglycerides (MCTs) are a type of fat made up of shorter chains than long-chain triglycerides (LCTs). They contain fewer calories per gram and are metabolized more quickly to be used as a fuel source for the brain and muscles. MCT oil provides a more concentrated dose of MCTs and may be beneficial for individuals following a keto diet. Some research suggests that taking MCTs may help boost ketosis because they can quickly increase fat intake, which in turn elevates ketone levels and helps maintain ketosis. MCT supplementation has also been shown to promote weight loss in several ways, such as by increasing feelings of fullness, which could be helpful if you’re following a keto diet for weight management.
Omega-3 Fatty Acids
Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA may help reduce inflammation, lower the risk of heart disease, and prevent age-related cognitive decline. Some animal research has also found that fish oil supplements may be particularly beneficial for individuals on keto diets, as they may help regulate cholesterol levels, fat metabolism, and inflammation associated with high fat diets.
Vitamin D
Vitamin D is important for many bodily functions, such as: supporting your immune system, regulating cellular growth, promoting bone health, and lowering inflammation in your body. It’s also important for facilitating the absorption of calcium, a nutrient that could be lacking on a keto diet. Supplementing with this vitamin is a good idea. A healthcare professional can perform a blood test to determine if you’re deficient in vitamin D and recommend a proper dosage based on your needs.
Digestive Enzymes
If you’re accustomed to a relatively low fat diet, switching to a high fat keto diet may cause gastrointestinal symptoms, such as constipation, bloating, nausea, and diarrhea. Digestive enzyme supplements can help your body break down macronutrients. Look for a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) to help optimize digestion during a keto diet.
Greens Powder
Dark, leafy vegetables contain a wide variety of vitamins, minerals, and plant compounds that can help fight inflammation, lower disease risk, and help your body function at optimal levels. If you’re finding it difficult to incorporate low carb vegetables into your keto diet, consider trying a greens powder supplement. These supplements usually contain a mixture of powdered green plants, including spinach, spirulina, chlorella, kale, broccoli, and wheatgrass.
Electrolyte Supplements
Focusing on staying well hydrated and getting enough electrolytes is key on the keto diet, especially for preventing keto flu symptoms when transitioning to this way of eating. The first weeks can be challenging as the body adapts to the very low number of carbs consumed.
Is the Keto Diet Worth It?
If you’re considering the keto diet, ask yourself why you’re doing it and if it’s really worth it. Very restrictive diets are hard to follow, and they’re not sustainable. With the keto diet specifically, when we look at it for weight loss, most of that weight you’re losing quickly at the beginning is water weight. You’re not losing fat. It’s very exciting to see that number drop, but it’s not going to be metabolically better for you.
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