The fitness and supplement industry is often criticized for prioritizing marketing over scientific accuracy. Ketone-IQ, a ketone supplement, has garnered attention, prompting a thorough examination of its claims and effectiveness. This article aims to provide an objective analysis of Ketone-IQ, scrutinizing its purported benefits and comparing it to other ketone supplements like deltaG.
Understanding Ketones and Ketogenesis
At rest, the body primarily utilizes a combination of carbohydrates and fats for fuel. Carbohydrates are the preferred fuel source during intense activity due to their rapid conversion into energy. The brain, in particular, relies on glucose derived from carbohydrates.
When carbohydrate stores are depleted, such as during prolonged starvation or adherence to a very-low-carbohydrate diet, the body produces ketones as an alternative fuel source. This metabolic state is known as ketogenesis, and the resulting diet is referred to as the ketogenic diet.
Ketogenic Diets: Effects on Body Composition, Performance, and Health
Ketogenic diets have been promoted for various benefits, including weight loss, improved athletic performance, and management of certain health conditions. However, scientific evidence often paints a more nuanced picture.
Weight Loss: Studies comparing ketogenic diets to higher-carbohydrate diets for weight loss have shown comparable results when calorie and protein intake are controlled. Some studies have reported greater initial weight loss with ketogenic diets, but this is often attributed to water loss rather than fat loss. Moreover, adherence to ketogenic diets can be challenging due to their restrictive nature.
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Endurance Performance: Research on ketogenic diets and endurance performance has yielded mixed results, with many studies indicating worsened performance in individuals following a ketogenic diet.
Strength and Power Performance: Ketogenic diets more consistently demonstrate a negative impact on strength and power performance. This effect appears to be more pronounced in trained individuals.
Type II Diabetes and Cardiovascular Disease: Ketogenic diets do not appear to offer significant advantages over isocaloric high-carbohydrate diets for managing type II diabetes or cardiovascular disease. The composition of carbohydrates and fats within the diet (e.g., saturated vs. unsaturated fats) seems to be more critical.
Exogenous Ketone Supplementation: An Overview
Exogenous ketones are ketones consumed as supplements, as opposed to endogenous ketones produced by the body during ketogenesis. Ketone-IQ falls into this category.
A systematic review published in the Journal of Frontiers in Physiology in 2020 analyzed the effects of exogenous ketone supplementation on physical performance. The review included 10 studies with 112 participants and examined various ketone products, including ketone esters, ketone precursors, and ketone salts. The results were equivocal, with 13 of 16 performance measurements showing no change, 3 showing improvements, and 3 showing impairments.
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Based on this review, the available evidence does not strongly support the claim that ketone supplementation improves physical performance.
Examining Ketone-IQ's Claims
HVMN, the company behind Ketone-IQ, makes several claims regarding the product's benefits. Let's analyze these claims in light of existing research:
Claim 1: "28% more efficient in generating energy than glucose alone."
- Source: A 1995 study in rats with mitochondrial damage.
- Analysis: This claim is based on a study performed on rats with mitochondrial damage, which is not directly applicable to healthy humans. The study also involved injecting insulin, which is not a typical scenario for ketone supplementation. Therefore, this claim is not well-supported.
Claim 2: "15% Mean power output improvement after recovery."
- Source: A 2019 paper published in the Journal of Physiology.
- Analysis: The study investigated the impact of ketone ester supplementation on subjects in a state of functional overreaching (an early stage of overtraining). While the ketone ester group showed a 15% higher average power output during a 120-minute time trial, the study had limitations. There was no baseline testing for the 120-minute test, and the ketone group consumed more calories on average. Furthermore, other studies have shown conflicting results regarding ketone supplementation and power output.
Claim 3: "2% improved athlete's endurance."
- Source: A 2016 paper from the Journal of Cell Metabolism.
- Analysis: This study found that athletes who took a ketone + carbohydrate supplement pedaled 2% farther than those who took a carbohydrate supplement alone. However, other studies have yielded different results, with some showing performance impairments. Overall, the body of research does not consistently support the claim that ketone supplementation improves endurance performance.
The Importance of Context and Comprehensive Research
Interpreting research in exercise science and nutrition can be challenging due to various factors, such as individual variability and confounding variables. Companies may selectively highlight studies that support their products while ignoring conflicting evidence, a practice known as cherry-picking.
A comprehensive approach involves considering all available data, including systematic reviews and meta-analyses, to draw informed conclusions.
Ketone-IQ vs. deltaG: A Comparison
deltaG is another popular exogenous ketone supplement that utilizes a ketone ester, (R)-3-hydroxybutyl (R)-3-hydroxybutyrate, while Ketone-IQ uses R-1,3-Butanediol.
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- Effectiveness: deltaG has been shown to be more effective at raising blood ketone levels compared to Ketone-IQ.
- Ingredients: deltaG contains a ketone ester that metabolizes into BHB and AcAc, while Ketone-IQ contains R-1,3-Butanediol.
- BHB Content: deltaG contains significantly more BHB than the same amount of Ketone-IQ.
Can Ketone Supplements Replace a Ketogenic Diet?
The answer depends on individual goals. For improving athletic or cognitive performance, ketone esters may be beneficial. However, for weight loss, adopting a dietary framework like paleo, keto, or carnivore is likely more effective because you have to be in ketosis to enable fat burning (in the form of fatty acids and endogenous ketones). Supplementing with exogenous ketones can help suppress hunger and make fasting easier, but dietary changes are often necessary for optimal results.
Scientific Research on Ketone Esters
deltaG uses the original Oxford ketone monoester, which has been extensively studied. Research suggests that ketone supplementation might alter muscle fuel preference during exercise and potentially favor cognitive performance during exertion or muscle glycogen synthesis after exercise. However, current evidence does not consistently support a benefit of acute ketone supplementation on sports performance, cognition, or muscle recovery. Further research is needed, especially with long-duration exercise.
Potential Drawbacks of Ketone Supplementation
Acute intake of ketone supplements may be associated with gastrointestinal symptoms. Long-term safety of repeated use of ketone supplements requires further investigation.
Ketones and Exercise Performance: A Closer Look
While ketone supplementation has been proposed as a strategy to boost endurance sports performance, the evidence remains controversial. Some studies have reported improvements in simulated endurance bicycling performance with acute administration of ketone esters along with carbohydrates, but subsequent studies have failed to replicate these benefits.
Factors that could influence the effects of ketone supplements on performance include the type and dose of the supplement, the test used for assessing sports performance, and individual metabolic responses.
Ketones and Cognitive Function
Ketones can cross the blood-brain barrier and potentially improve cognitive function. Some data suggest that ketone supplements might attenuate the transient impairment in cognitive performance that is frequently observed upon termination of strenuous exercise. However, the evidence on the effects of ketone supplements on cognitive function is still limited and mixed.