Keto Dietary Supplements: Effective Or Just A Fad?

The ketogenic diet is a popular, low-carb, high-fat approach to weight loss. It involves eliminating nearly all carbohydrates and relying on calories from fat for fuel, a process called ketosis. However, maintaining ketosis can be challenging, and that's where keto supplements come in. They claim to boost energy, burn fat, and aid weight loss. But do they really work?

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound produced by the liver from fats, while MCTs are a type of fat found in coconut and palm oil. In theory, taking extra ketones through supplements may help the body lose weight by using ketones for energy and burning fat. However, there is limited research on the effectiveness of keto supplements, and experts caution that they may not be safe or necessary.

While some studies suggest that keto supplements can help achieve ketosis faster and may suppress appetite, others indicate that they may hinder weight loss. Additionally, keto supplements can be expensive and may cause side effects such as nausea, vomiting, abdominal pain, and diarrhoea. It's also important to note that dietary supplements, including keto products, are not approved by the Food and Drug Administration, so there are risks associated with their consumption.

So, while keto supplements may offer a tempting shortcut, the reality is more complex. The bottom line is that there is no magic pill for weight loss, and a healthy and sustainable approach should always be prioritised.

Ketone supplements may decrease appetite and hunger hormones

Ketone supplements have been linked to reduced appetite and hunger hormones, which could aid weight loss. However, the effects may only be noticeable when consumed in a fasted state, and more research is needed to confirm these effects.

Ketone Supplements and Appetite

Ketone supplements, also known as exogenous ketones, have been found to decrease appetite in some studies. In one study, participants who consumed a drink containing ketone esters reported 50% less hunger after an overnight fast compared to those who consumed a sugary drink. This effect was attributed to lower levels of the hunger hormone ghrelin, which was suppressed for up to four hours after consuming the ketone ester drink.

However, the impact of ketone supplements on appetite may be influenced by several factors. For example, one study found that ketone supplements may be less effective at reducing appetite when taken after a meal, especially if that meal contains carbohydrates. Additionally, the effects of ketone supplements on appetite may be short-lived, lasting only a few hours after consumption.

Ketone Supplements and Hunger Hormones

The appetite-suppressing effects of ketone supplements may be related to their influence on hunger hormones like ghrelin. In one study, participants who consumed a ketone ester drink had significantly lower levels of ghrelin, insulin, and other gut hormones up to four hours after consumption compared to those who consumed a dextrose drink. This suggests that ketone supplements may work by altering the body's production of hormones that regulate appetite and hunger.

Limitations and Further Research

While there is some evidence that ketone supplements may decrease appetite and influence hunger hormones, more research is needed to confirm these effects. Most of the existing studies have been short-term, and the long-term effects of ketone supplements on appetite and hunger are unknown. Additionally, some studies suggest that ketone supplements may not affect weight loss, even if they do reduce appetite.

Furthermore, ketone supplements may not be suitable for everyone. They have been associated with side effects like nausea, diarrhoea, and stomach discomfort, and they can be costly due to the need for repeated doses throughout the day to maintain ketosis.

Ketone supplements may not affect appetite as much if a meal is consumed beforehand

Ketone supplements have been shown to decrease appetite, which may help you lose weight by eating less. However, this effect may not be as pronounced if you have eaten a meal beforehand. This is because the elevated ketones in the blood are associated with reduced appetite and lower levels of the hunger hormone ghrelin. If you take a ketone supplement after a carb-containing meal, your blood ketone levels will still rise but not as high as if you had fasted, indicating that your body is using fewer ketones as fuel since there is more available glucose from the carbs.

One study found that exogenous ketone supplements reduced appetite for over four hours when taken in a fasted state. However, another study of 15 people of normal weight found that those who drank a beverage containing ketone esters experienced 50% less hunger after an overnight fast than those who drank a sugary beverage. This appetite-suppressing effect was attributed to lower levels of the hunger hormone ghrelin between two and four hours after drinking the ketone ester drink.

While ketone supplements may help reduce appetite, more research is needed to determine their effectiveness in appetite control. Additionally, it is important to note that ketone supplements are not a substitute for a healthy diet and should be used in conjunction with a keto diet to achieve the best results. Experts caution against relying solely on supplements for weight loss and recommend a holistic approach that includes a balanced diet and regular physical activity.

Ketone supplements are not a get-thin-fast solution

Ketone supplements are typically marketed as a quick fix when you indulge in a non-keto-friendly meal. However, it's important to understand that these supplements are not a magic bullet for weight loss. While they may help support a keto diet, they should not be seen as a way to relax and eat whatever you want. As Abby Langer, RD, founder of Abby Langer Nutrition, explains, "You have to put the effort in... You cannot just relax and eat whatever you want and automatically lose weight with this or any other product."

Furthermore, ketone supplements can be expensive, costing upwards of $3 per serving, and they may have unpleasant side effects such as nausea, diarrhoea, and stomach discomfort. There is also a risk of contamination, as the Food and Drug Administration does not approve dietary supplements. Therefore, it's important to do your research and choose a reputable company if you decide to try ketone supplements.

Overall, while ketone supplements may have some benefits for those following a keto diet, they are not a quick or easy solution for weight loss. A healthy diet and exercise regimen are still the best ways to achieve and maintain a healthy weight.

Ketone supplements may be harmful to health in the long run

Ketone supplements can also cause side effects such as stomach distress, increased bowel movements, electrolyte imbalance, hypoglycaemia, hypertension, and dehydration. These side effects can be dangerous for people with certain medical conditions, such as kidney disease or high blood pressure.

In addition, the body may not be able to absorb all the ketones from supplements, and they may be expelled in urine. This means that not only are they potentially a waste of money, but they could also be harmful to the liver, as it has to process everything consumed.

Furthermore, there is a risk of scams with some keto products, especially those heavily promoted on social media. Therefore, it is important to consult a doctor or dietitian before taking any ketone supplements.

Ketone supplements may cause side effects like nausea, stomach discomfort and diarrhoea

Ketone supplements are not without their side effects. While they can be a useful tool for those on the keto diet, they can cause gastrointestinal issues for some. Nausea, stomach discomfort and diarrhoea are all potential side effects of taking ketone supplements.

In one study, 13 out of 19 participants who consumed ketone salts, a popular ingredient in keto supplements, suffered from gastrointestinal distress. It is worth noting that this is a small sample size, and more research is needed to establish the prevalence of these side effects. However, it is clear that for some, ketone supplements can cause stomach issues.

Ketone salts are usually made up of ketones bound to sodium, and this can be problematic for people with high blood pressure. The high sodium content can cause an issue with heart health and heart function, so caution should be taken when consuming these supplements.

The side effects of ketone supplements can range from mild to quite severe, and it is important to be aware of them before taking any supplement. For those who experience these side effects, it may be helpful to start with a smaller dose and work your way up to the recommended amount. This can help the body adjust and potentially reduce the severity of the side effects.

It is also worth noting that there is limited research on the long-term effects of ketone supplements, so caution should be exercised when taking them. While they can be a helpful tool for those on the keto diet, it is always a good idea to consult a healthcare professional before starting any new supplement regimen.

Frequently asked questions