The ketogenic diet has gained significant popularity as a weight loss approach. It involves a high-fat, very low-carbohydrate, and moderate-protein intake, inducing a metabolic state called ketosis. In ketosis, the body uses ketones, derived from fatty acids, for energy instead of glucose. While the keto diet offers perks like boosted metabolism, increased muscle mass, and improved blood pressure, adhering to its restrictive nature can be challenging.
To address these challenges, keto supplements like keto pills, keto powders, and keto gummies have emerged, claiming to aid in maintaining ketosis. This article delves into a comprehensive review of Keto BHB (beta-hydroxybutyrate), exploring its potential benefits, risks, ingredients, and scientific evidence.
Understanding Keto Supplements
Types of Keto Supplements
- Keto Pills: These typically contain BHB salts or BHB esters, marketed as natural weight loss aids.
- Keto Powders: Similar to keto pills, they contain BHB and may include electrolytes for hydration and ketosis maintenance.
- Keto Gummies: Some contain apple cider vinegar, claiming to boost metabolism, while others include MCT oil and non-nutritive sweeteners. However, many keto gummies do not contain ketones.
Ingredients Found in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. Some keto gummies may contain gelatin or natural sweeteners like Stevia.
Examining Keto BHB
What Is Keto BHB?
Ketone beta-hydroxybutyrate (BHB) is a compound produced by the liver from fats. Keto BHB supplements aim to provide exogenous ketones, potentially aiding weight loss by utilizing ketones for energy and burning fat. Some also market Keto BHB to alleviate the "keto flu," a group of flu-like symptoms that can occur when starting a keto diet.
Personal Experience
One user reported a positive experience with Keto BHB in orange mango flavor, noting a delightful taste, ease of mixing with water, and noticeable benefits in energy and focus.
Read also: Comprehensive Guide to Keto Fit Ingredients
Potential Benefits of Keto Gummies
Registered dietitian Beth Czerwony suggests potential benefits of keto gummies include increased weight loss, improved athletic performance, and decreased appetite. However, she states that there aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial.
Scientific Evidence and Research
Limited Research on Efficacy
Research on the efficacy of keto supplements is limited, with insufficient evidence to definitively support claims of achieving ketosis through their use.
One small 2021 study found that individuals with obesity on a low-calorie ketogenic diet who took 24 grams of BHB salt supplements daily for six weeks experienced enhanced ketosis. However, higher ketone levels did not significantly boost weight loss compared to those following the keto diet alone.
Other research, like a 2020 study, indicates that exogenous ketones can quickly increase ketone concentrations in the blood. However, their impact on weight loss remains unclear, necessitating further robust studies.
Body's Regulation of Ketone Levels
The body strives to maintain a balanced ketone level to prevent toxicity. When ketone levels are high, the liver reduces its ketone production and excretes excess ketones through urine, potentially rendering supplementation ineffective.
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Safety of Exogenous BHB Salts in Adolescents
A study examined the safety of exogenous beta-hydroxybutyrate (BHB) salt supplementation in healthy adolescents. Twenty-two adolescents consumed 3.75 g of beta-hydroxybutyrate salts or a maltodextrin placebo twice daily for 90 days. The study assessed blood safety, bone density, happiness, emotional intelligence, and blood pressure. The results indicated that exogenous beta-hydroxybutyrate salts had no detrimental impact on fasting blood safety metrics, bone density, happiness, emotional intelligence, or blood pressure.
Study Design and Methods
- Subjects: Healthy male and female adolescents aged 10-17 years, non-obese, with no underlying health conditions.
- Study Design: Randomized, double-blind, placebo-controlled.
- Dosage: 3.75-g of BHB or placebo twice daily for 90 days. The BHB supplement also contained leucine, theanine, creatine, and vitamins B6 and B12.
- Assessments: Comprehensive blood analysis, bone densitometry, happiness and emotional intelligence surveys, and blood pressure measurements at baseline, Day 45, and Day 90.
- Adherence: Adherence to the supplementation protocol was determined to be 93.3% for BHB group and 94.4% for the PLA group at the completion of the study.
Key Findings
- Ketone Levels: At baseline, zero out of six subjects were in ketosis (0.2 ± 0.1 mmol/L). At 15 min postprandial exogenous BHB salt consumption, six out of six (100%; blood ketones: 0.7 ± 0.1 mmol/L) subjects had reached a state of ketosis.
- Blood Analysis: No significant between- or within-group differences in Complete Blood Count values.
- Comprehensive Metabolic Panel: A significant group by time interaction was detected for Albumin:Globulin Ratio, Creatinine, and Carbon Dioxide. However, no values exceeded their respective reference ranges, indicating no clinical significance.
- Body Composition and Bone Densitometry: No significant between- or within-group differences.
- Blood Pressure and Heart Rate: No significant between- or within-group differences.
- Psychological Well-being: No significant between- or within-group differences for responses to the Oxford Happiness Questionnaire or the Trait Meta Mood Scale (TMMS-24).
Potential Risks and Side Effects
Potential risks of keto gummies include nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar. Czerwony warns that you run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative. The keto diet and keto supplements can potentially lower blood sugar, leading to hypoglycemic responses, and can also cause dehydration.
Cautions and Recommendations
Consult Healthcare Professionals
Before trying Keto BHB or any keto supplement, consulting a healthcare provider is crucial, especially for individuals with pre-existing conditions like Type 2 diabetes, high blood pressure, or kidney issues.
Focus on Diet First
Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis. Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber.
Beware of Scams
Be wary of scams and overly expensive keto pills, particularly those heavily promoted on social media with phrases like "quick fix" or "guaranteed results." Ensure the company provides research or evidence supporting its claims.
Read also: Keto Calorie Counting: A Detailed Guide
Third-Party Testing
Opt for products tested by a third-party, such as U.S. Pharmacopeia, to verify the accuracy of ingredient labels.
Sustainable Weight Loss
Recognize that there are few shortcuts to healthy and sustainable weight loss, and relying solely on supplements may lead to financial loss without significant benefits.
Is the Keto Diet Worth It?
Registered dietitian nutritionist Diana Guevara encourages you to 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.