The ketogenic diet, often called the "keto" diet, has gained popularity among individuals aiming for rapid fat loss, improved energy levels, and enhanced mental clarity. This diet achieves these effects by shifting the body's primary energy source from carbohydrates to fats, thereby inducing a metabolic state known as ketosis. During ketosis, the liver produces ketones, which serve as alternative fuel sources for the brain and body. Beta-hydroxybutyrate (BHB) constitutes approximately 80% of the total circulating ketones in the blood, making it the most abundant. While strict adherence to the keto diet significantly elevates BHB levels, many individuals are exploring the advantages of supplemental BHB. This article delves into the potential weight loss benefits and other advantages associated with BHB supplementation.
Understanding BHB and Ketosis
BHB is a ketone body produced by the liver from fatty acids when carbohydrate availability is limited. This process, called ketogenesis, begins with the breakdown of fatty acids into acetyl-CoA, which is then converted into BHB. As a highly efficient energy carrier, BHB is transported from the liver to other tissues, including the brain, heart, and muscles, where it serves as a crucial energy source. This is especially important during prolonged fasting or when following a ketogenic diet, as it provides a reliable energy supply while preserving muscle protein stores.
How to Naturally Boost BHB Levels
Before considering BHB supplementation, it's essential to understand how to naturally optimize BHB levels. Strict adherence to the keto diet is paramount for achieving sustained ketosis. This involves obtaining 60-80% of your caloric intake from fat, 15-35% from protein, and a minimal percentage from carbohydrates. Prioritize protein intake and focus on consuming nuts, seeds, high-fat dairy, meats, and low-carb vegetables like kale and spinach. Avoid fruits, yams, potatoes, grains, and sugary foods.
To ensure your body enters and remains in ketosis, maintain a carbohydrate intake below 50 grams per day, with some experts recommending a maximum of 35 grams. The time it takes to enter ketosis can vary from two to seven days, depending on the individual.
Regular exercise can also naturally elevate BHB levels. Low-to-moderate intensity activities like cycling can increase fat burning, providing the liver with the fatty acids needed to produce ketones. High-intensity exercise for 45 minutes before your first keto meal can deplete glycogen levels and prepare your body for ketosis.
Read also: Is Ro.co Right for Your Weight Loss Goals?
Potential Benefits of BHB Supplementation
Even with strict adherence to the keto diet and regular exercise, BHB supplementation may offer additional advantages.
Accelerating Ketosis
Entering ketosis can take up to a week, as the body depletes its glycogen stores and transitions to using ketones for fuel. This process can be expedited by consuming BHB, which provides an immediate ketone source. For individuals accustomed to high-carb diets, this can be particularly beneficial.
BHB supplementation may also reduce the duration of the "keto flu," a transitional phase characterized by symptoms like muscle cramps, irritability, and fatigue. By replenishing electrolytes and providing energy directly to muscles and the brain, BHB can ease this transition.
Enhancing Physical and Mental Performance
Initially, decreased athletic performance may occur as the body adapts to using fat for fuel. Exogenous BHB can provide muscles with an immediate energy source, improving endurance and reducing fatigue during exercise.
BHB also offers the brain an efficient energy source, leading to improved mental clarity and focus. This can result in better concentration while the body adjusts to the low-carb diet, with additional cognitive benefits potentially emerging once ketosis is fully established.
Read also: Exploring Essential Oils for Weight Loss
Curbing Cravings
The keto diet can be challenging to maintain due to hunger pangs and cravings, particularly for those accustomed to a higher caloric intake. BHB can help suppress appetite by increasing the production of hormones like CCK and decreasing levels of ghrelin, the "hunger hormone." By reducing the urge to snack, BHB can make it easier to adhere to the keto diet without cheating.
Research and Studies on BHB
Numerous studies have explored the potential benefits of BHB, particularly in the context of weight loss and metabolic health.
One study published in the Journal of Nutritional Science and Vitaminology investigated the effects of daily D-BHB (2.9 g) ingestion in healthy Japanese adults over 12 weeks. The results indicated a significant decrease in visceral fat, particularly among participants under 50 years old. Additionally, the study reported no adverse effects or discomfort, suggesting that D-BHB intake may reduce body fat without requiring dieting or exercise.
Another study published in 2023 also found similar results. These findings suggest that BHB may have therapeutic potential for reducing body fat and improving metabolic health.
A study examined the impact of exogenous ketone salts (KS) on overweight and obese adults following a hypocaloric ketogenic diet (KD). While the KD induced nutritional ketosis and resulted in decreases in body mass, fat mass, and lean mass, the addition of KS did not significantly enhance these effects compared to a placebo group. This suggests that the benefits of a hypocaloric KD on body composition were not further augmented by exogenous BHB-salt supplementation.
Read also: Salad Dressings and Weight Loss
Research indicates that BHB may alter the metabolic pathways utilized by cancer cells, potentially inhibiting tumor growth and proliferation. BHB may help fight cancer because cancer cells express an abnormal metabolism characterized by increased glucose consumption, which facilitates genetic mutations and mitochondrial dysfunction. Studies suggest that cancer cells are unable to effectively use ketone bodies for energy, while healthy tissues can.
BHB can help reduce the risk of neurodegenerative diseases - such as Alzheimer’s disease, dementia and Parkinson’s - by reducing oxidative stress in the brain and protecting brain cells (especially the mitochondria), neurons and synapses. BHB also seem to help reduce accumulation of the molecule called amyloid-β, which has been associated with development of diseases, including Alzheimer’s.
How to Use BHB Supplements
If you decide to try BHB supplementation, start with a small dose and gradually increase it as needed. This allows your body to adapt and minimizes the risk of digestive problems.
The best times to take BHB include during periods of fasting, before a workout, or whenever you need a mental boost. When using BHB, ensure you stay hydrated and consume enough electrolytes.
Types of BHB Supplements
There are several types of BHB supplements available, including:
- Ketone salts: These are ketone bodies bound to minerals like sodium, potassium, calcium, or magnesium.
- Ketone esters: These are ketone bodies linked to an ester compound and are typically packaged in liquid form.
- Ketone oils: These include MCT (medium-chain triglyceride) oils, which the body uses to boost ketone production and burn fat.
Depending on the quality of ketone supplements, different brands and types will affect blood BHB (ketone) levels in different ways. Quality ketone products can help increase blood ketone levels to as high as 1.5 mmol/L. Following a keto diet correctly can increase levels even more.
Monitoring Ketone Levels
The amount of ketones in your blood, urine, or breath can be tested to determine your ketone levels and confirm whether you are in ketosis. A handheld blood glucose monitor can measure blood ketone levels with ease. Acetoacetate can be measured in the urine with a dipstick device, as urine ketones are commonly excreted during ketosis.
The optimal range of beta hydroxybutyrate is between 0.6-6.0 mmol/L, depending on your goals and the condition you’re treating. For general weight loss, aim to get your levels above 0.6 mmol/L. Fasting can increase BHB levels to above 0.6 mmol/L within 12-16 hours.
Potential Side Effects and Precautions
While BHB is generally considered safe, it's essential to be aware of potential side effects and take necessary precautions.
Common Side Effects
- Digestive issues: Some individuals may experience digestive discomfort, such as nausea, diarrhea, or stomach cramps, when taking BHB supplements.
- Electrolyte imbalances: BHB can affect electrolyte balance, so it's important to stay hydrated and consume enough electrolytes, such as sodium, potassium, and magnesium.
Precautions
- Consult with a healthcare professional: Before starting BHB supplementation, consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.
- Start with a low dose: Begin with a low dose of BHB and gradually increase it as tolerated to minimize the risk of side effects.
- Monitor ketone levels: Regularly monitor your ketone levels to ensure you are within the desired range and avoid excessive ketosis.
Is BHB Safe?
BHB is naturally produced by the body during times of food scarcity or starvation, and this production of ketones is a natural and safe survival mechanism. However, taking exogenous ketones is different, as these are not made by the body.
When you’re in ketosis, you have a higher than usual level of ketones in your blood or urine, but this is not the same as ketoacidosis, which affects diabetics. Ketone levels at or above 3 mmol/L in diabetics can be indicative of ketoacidosis and can be dangerous. In very severe diabetic ketoacidosis, the beta-hydroxybutyrate serum concentration may exceed 25 mmol/L.
BHB Beyond Weight Loss
Beyond its potential weight loss benefits, BHB has shown promise in several other areas of health.
Organ Support and Stress Resilience
BHB serves as an alternative fuel source for high-energy-demand organs, particularly during metabolic stress, ensuring optimal function.
Managing Diabetic Ketoacidosis (DKA)
BHB is a critical biomarker for monitoring metabolic states in type 1 diabetes, especially in assessing the risk of DKA, a life-threatening complication characterized by excessive ketone production. Elevated BHB levels indicate increased ketogenesis, a hallmark of insulin deficiency and unregulated lipolysis, making it critical for diagnosing and managing DKA.
Epilepsy Management
Ketogenic diets that increase BHB production have been shown to effectively manage drug-resistant epilepsy, particularly in pediatric patients.
Anti-Inflammatory Properties
BHB is an inhibitor of the NLRP3 inflammasome, a key component of the inflammatory response. By blocking this inflammasome, BHB can help prevent the release of inflammatory molecules that contribute to various diseases affecting the heart, brain, bones, skin, and so on.
Potential Role in Longevity
Studies involving yeast, mice, and primates have found that ketones can help extend lifespan and promote longevity. Researchers believe that ketones may extend lifespan due to decreased activity of insulin/IIS. Ketone bodies also seem to help combat free radical damage and power cells’ mitochondria, including in older individuals who have limited ability to oxidize glucose metabolites.
The Future of BHB Research
While the current research on BHB is promising, further studies are needed to fully understand its potential benefits and risks, particularly in humans. Researchers are actively exploring the effects of BHB on various conditions, including:
- Alzheimer's disease and cognitive impairment
- Cancer metabolism and tumor growth
- Neurodegenerative diseases
- Lifespan and longevity
The prospect of a BHB pill or supplement that could replicate the benefits of the ketogenic diet without the need for strict dietary restrictions is particularly intriguing. However, experts caution that such a supplement should be used in conjunction with a healthy diet and lifestyle, rather than as a shortcut.