Oral ketone supplements have surged in popularity, particularly within the endurance sports community. Brands like HVMN, with their Ketone-IQ product, have fueled the buzz, promising enhanced performance, cognitive function, and even appetite suppression. But do these supplements live up to the hype? This article delves into the science, separating marketing claims from evidence-based reality.
Understanding Ketones: Endogenous vs. Exogenous
Ketones are fatty acid byproducts produced when the body burns fat for energy. This process naturally occurs during periods of energy deficiency, such as prolonged fasting, ketogenic (low-carbohydrate) diets, or long-duration exercise. In these situations, ketones serve as an alternative fuel source for the brain, heart, and skeletal muscles.
- Endogenous ketones are those produced naturally by your body.
- Exogenous ketones are those consumed through supplements.
The appeal of exogenous ketones lies in their ability to potentially provide an alternative fuel source without requiring the strict dietary restrictions of a ketogenic diet. They are also thought to reduce reliance on carbohydrates, preserving them for high-intensity activities.
Types of Exogenous Ketone Supplements
The two primary types of exogenous ketone supplements are:
- Ketone Salts: These bind ketones to minerals like sodium, potassium, and magnesium. They are generally more affordable and palatable but have less scientific support and may cause gastrointestinal distress.
- Ketone Esters: These are considered more effective at raising blood ketone levels and are more bioavailable. However, they tend to be expensive and have an unpleasant taste.
Ketone-IQ, a product of HVMN, falls into neither of these categories. It utilizes R-1,3-Butanediol, a ketone alcohol.
Read also: Keto Diet and Ketone Testing
Ketone-IQ: Claims vs. Reality
HVMN promotes Ketone-IQ with several key claims:
- Stable energy with no crash: This claim is linked to the reported enhancement of cognitive focus.
- Improved performance and faster recovery: Anecdotal evidence suggests that Ketone-IQ may not significantly enhance physical performance.
- Enhanced cognitive focus: Some users report experiencing mental clarity and heightened alertness.
- Appetite suppression: Users have reported feeling less hungry, potentially due to the additional energy source or hormonal effects.
Analyzing the Evidence: Athletic Performance
The potential ergogenic effect of ketone supplementation has a biological rationale. Ketones might alter muscle fuel preference during exercise, promoting glycogen sparing, which could benefit endurance performance.
However, the actual evidence supporting these claims is controversial. A systematic review concluded that the results across studies are mixed and equivocal. A meta-analysis found that acute ketone supplementation seems to exert no consistent effects on exercise performance.
Conflicting Study Results
A seminal study reported an improvement in simulated endurance bicycling performance with acute administration of ketone esters along with carbohydrates. However, subsequent studies have largely failed to replicate these performance benefits. Some have even reported performance decrements.
Factors influencing the effects of ketone supplements on performance include the type and dose of the supplement. Studies using both ketone esters and salts at different dosages have not consistently demonstrated beneficial effects. Some studies have reported no benefits on sports performance despite acute supplementation resulting in similar or higher plasma ketone concentrations compared to the initial study that showed positive results.
Read also: Using Ketone Sticks Effectively
Different endurance exercise modalities have been studied, including cycloergometer-simulated time trials, incremental cycloergometer tests, shuttle run tests to exhaustion, and protocols with a predominant anaerobic component. Yet, the initial study remains the only one to report performance benefits.
The Role of Glycogen
While the glucose-sparing effect of ketone supplementation could potentially benefit performance, ketones could also impair carbohydrate metabolism. This could reduce performance during intense endurance exercise, which relies mostly on muscle glycolytic flux for rapid provision of energy. Muscle glycogen-derived ATP plays a key role in cellular functions, and its depletion might accelerate the onset of fatigue.
Strategies aiming at reducing reliance on muscle glycogen during exercise, such as low-carbohydrate, high-fat diets, have not provided clear benefits on competitive performance and might reduce the capacity to sustain high-intensity exercise.
Fat Oxidation and Ultra-Endurance
Muscle fat oxidation rate is higher in "keto-adapted" athletes, potentially beneficial for moderate-intensity exercise performance. Greater fat oxidation rates during a simulated 100-km cycloergometer time trial and a higher power output during a subsequent critical power test have been reported in endurance athletes who followed a 12-week ketogenic diet. A positive association was also found between the increase in plasma ketone concentrations during a multistage ultramarathon and average running speed in the race.
In shorter, more intense events, reliance on muscle glycogenolysis for energy provision is expected to be higher. Some studies supplied less carbohydrate along with the ketone supplement than in the control supplement to match the energy intake of both interventions. Lower availability of carbohydrates can potentially impair high-intensity performance.
Read also: The Ultimate Ketone Guide
Acid-Base Disturbances
Acid-base disturbances after supplementation with ketone esters might overshadow the ergogenic potential of exogenous ketosis. Controversy exists as to whether oral ketone supplements can produce a meaningful metabolic effect during exertion.
Cognitive Performance
Cognitive performance is crucial in sports where fast decision-making influences performance. Glucose is the preferred energy source for the brain, but strenuous exercise can reduce bloodborne glucose, contributing to "central fatigue". Ketones can substitute glucose as the main energy source for the brain, preventing cognitive impairment.
Ketone bodies can cross the blood-brain barrier, stimulate acetylation of histones at the brain-derived neurotrophic factor (Bdnf) gene promoters, and induce the production of hippocampal BDNF, a neurotrophin crucial for brain plasticity and regulation of cognitive function.
Evidence on the effects of ketone supplements on cognitive function is scarce and mixed. Preclinical data show that nutritional ketosis increases cognitive function in rats, and moderate nutritional ketosis has been recommended for people with cognitive impairment. Ketogenic diets have been reported to increase brain ketone utilization and stabilize brain networks in healthy younger adults, effects also corroborated after acute supplementation with an exogenous ketone ester.
Some data suggest that ketone supplements might attenuate the transient impairment in cognitive performance that is frequently observed upon termination of strenuous exercise. However, other studies have reported no benefits of acute ketone monoester supplementation on reaction time and multitasking tests.
Ketone-IQ: A Closer Look
Ketone-IQ is marketed as a way to achieve stable energy, improved performance, enhanced cognitive focus, and appetite suppression. However, these claims need closer examination.
Ingredients and Taste
Each serving of Ketone-IQ provides 70 calories and 10g of R-1,3-Butanediol (ketones). Other ingredients include water, flavorings, and preservatives. While considered one of the better-tasting exogenous ketone supplements, it still receives criticism for its flavor.
Cost and Value
Ketone-IQ is available in different packages, costing between $4 to $5 per serving. The brand recommends 1-3 servings per day based on training volume. Given this cost, it's crucial to evaluate whether the potential benefits justify the investment.
Is Ketone-IQ Worth It?
The value of Ketone-IQ depends on individual circumstances and priorities:
- If money is not a concern: Ketone-IQ might be worth trying for the cognitive clarity it provides.
- If on a tighter budget and seeking physical performance improvements: It's advisable to prioritize training, sleep, and a healthy diet.
- For long-distance training: The mental alertness provided by Ketone-IQ could be helpful.
- For shorter, high-intensity sessions: Carbohydrates remain the preferred fuel source.
- For weight loss: Ketone-IQ is unlikely to be beneficial and might even hinder fat burning.
- For those already optimizing workouts, diet, and rest: The benefits may be minimal.
Ultimately, the decision to use Ketone-IQ depends on the value placed on marginal performance gains.
Potential Side Effects and Risks
Taking ketone supplements can cause stomach upset in some people, potentially limiting the number of supplements that can be taken. Ketone salts also increase the risk of electrolyte imbalances. Some doctors are concerned that ketogenic diets decrease blood sugar levels, potentially leading to hypoglycemia.
The Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market. Therefore, these supplements are not tested or evaluated for safety, purity, or effectiveness. Athletes should consult their doctor, coach, or trainer before taking any medications, as some supplements may be banned or harmful.
DeltaG vs. Ketone-IQ
DeltaG, another popular exogenous ketone supplement, uses the original Oxford ketone monoester. This ketone ester metabolizes into 1 BHB + 0.5 BHB + 0.5 Acetoacetate (AcAc), leading to a BHB to AcAc ratio of three to one. In contrast, Ketone-IQ includes only R-1,3-Butanediol.
According to the company behind deltaG, the ketone ester in deltaG is 20 times stronger than MCT oil, 10 times stronger than ketone salts, and five times stronger than products containing butanediol (e.g., Ketone-IQ). Based on tests, deltaG is two to three times more effective at raising blood BHB levels than Ketone-IQ.
The Bigger Picture: Marketing vs. Science
The fitness and supplement industry is filled with marketers who may lack expertise in exercise science or nutrition. Some companies cherry-pick studies that support their product while ignoring the rest of the research.
For example, HVMN's Ketone-IQ cites research claiming increased energy efficiency, power output improvement, and improved athlete endurance. However, these claims are based on studies with limitations or are contradicted by the broader body of research.