Keto Exogenous: A Guide To Using Them Effectively

Exogenous ketones are a class of ketone bodies that can be ingested through nutritional supplements or food. The three water-soluble ketone bodies are acetoacetate, β-hydroxybutyrate (β-HB), and acetone. These ketone bodies are produced by interactions between macronutrient availability, such as low glucose and high free fatty acids, or hormone signalling, such as low insulin and high glucagon/cortisol.

Exogenous ketone supplements are often marketed as a quick fix for indulging in a non-keto-friendly meal, but they are not a replacement for a ketogenic diet. The ketogenic diet encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrates as its primary source of energy.

Exogenous ketone supplements can help the body stay in ketosis, but they will not trigger fat burning like a ketogenic diet. The most common exogenous ketone body is β-hydroxybutyrate (β-HB) due to its efficient energy conversion and ease of synthesis.

There are two main forms of ketone supplements: ketone salts and ketone esters. Ketone salts are the most common and are usually a synthetic compound of beta-hydroxybutyric acid bonded to sodium, potassium, magnesium, and/or calcium. Ketone esters are the most potent type of exogenous ketone supplement and are the purest form of ketones.

Ketone salts vs. ketone esters

Ketone salts and ketone esters are two types of exogenous ketones, which are ketone bodies that can be consumed through supplements or specific diets. While both are synthetic forms of ketones, they have different chemical compositions and functions.

Ketone Salts

Ketone salts are typically found in powder form and are made by bonding ketone bodies with electrolytes like sodium, potassium, calcium, or magnesium. They are widely available online or in stores that sell vitamins. Ketone salts provide an alternative way to enter ketosis without following a strict ketogenic diet. However, they may not be suitable for people with high blood pressure or heart disease due to their high salt content.

Ketone Esters

Ketone esters, on the other hand, are denser than ketone salts and usually come in liquid form. They are made by bonding ketone bodies with an alcohol compound. Ketone esters are considered more effective at raising ketone levels in the blood and have been found to be "Generally Recognized as Safe" by the FDA. They may also have potential benefits for brain health. However, ketone esters can be more expensive and may have a strong taste that some may find unpleasant.

Both ketone salts and ketone esters can be used to elevate ketone levels in the body and achieve a state of ketosis. However, ketone esters are generally considered more potent and effective, making them a preferred choice for many individuals.

Ketone salts consist of a ketone body combined with a mineral ion

Ketone salts are a dietary supplement that encourages the body to burn fat for energy instead of carbohydrates. They are formed when ketones (energy-generating molecules derived from fatty acid breakdown) are bound to a mineral ion, such as calcium, sodium, magnesium, or potassium. Ketone salts are available in a variety of forms, including drinks, pills, and powders, and are typically mixed with liquid. They are the most widely available keto supplement on the market.

Ketone salts are meant to increase the level of ketones in the blood, similar to the process of ketosis, so that the body will derive its energy from burning fat. This process is a long and complex one, and energy derived from burning fat may not be ideal for athletic pursuits, which usually require quick sources of energy such as blood glucose.

Despite their popularity, ketone salts should be treated with caution. Studies have shown that they may impair high-intensity exercise performance and cause significant gastrointestinal issues. Additionally, the long-term impacts of artificially increasing blood ketone levels are unknown. Furthermore, the FDA does not recognize ketone salts as GRAS (Generally Regarded as Safe) food ingredients, and excessive salt consumption may have negative health implications.

Ketone esters consist of a ketone body combined with a ketone precursor

Ketone esters are a type of exogenous ketone supplement, which are often used by people following a ketogenic ("keto") diet. The keto diet is a very low-carb, high-fat diet that encourages a metabolic state called ketosis, where the body burns fat instead of carbohydrates as its primary source of energy. Ketone supplements are marketed as a way to help the body stay in ketosis, even after consuming a non-keto-friendly meal.

Ketone esters are formed when an alcohol molecule binds to a ketone body. Specifically, ketone esters contain more beta-hydroxybutyrate (BHB), which is one of the three ketone bodies produced by humans. BHB is the main ketone-based fuel source. When bound to an alcohol, a much greater quantity of ketones can be bound to each compound, significantly increasing the concentration of ketones within the supplement. This makes ketone esters the most potent type of exogenous ketone supplement, potentially causing longer periods of ketosis compared to other supplements.

Ketone esters are typically consumed in liquid form, such as drops, drinks, or sparkling water. They are known to have a strong, unpleasant taste and can be very expensive. Despite their potency, ketone esters are not as readily available for purchase as other exogenous ketone supplements, such as ketone salts.

In addition to their potential weight loss benefits, ketone esters are also believed to have other positive effects on the body. For example, they can improve physical performance by increasing the use of fat during exercise and preserving glycogen reserves. They can also lower blood lactic acid, which builds up during exercise due to the burning of carbohydrates without enough oxygen. Furthermore, ketone esters have been shown to improve muscle recovery, enhance cognitive function, and potentially improve certain medical conditions, such as arthritis and epilepsy.

Ketone supplements may decrease appetite

Ketone supplements have been shown to decrease appetite, which may help you lose weight by eating less. However, the potential weight loss benefits are still unknown, and some evidence suggests that they may even hinder weight loss.

How Ketone Supplements Work

Ketone supplements can help your body stay in ketosis, a state in which it burns fat instead of carbohydrates for fuel. Ketosis is a metabolic state characterised by raised blood ketone levels and weight loss. Ketone supplements mimic this process by raising blood ketone levels without having to follow a ketogenic diet.

The Science Behind Ketone Supplements and Appetite Suppression

In a study of 15 people of normal weight, those who drank a beverage containing ketone esters experienced 50% less hunger after an overnight fast than those drinking a sugary drink. 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.

Factors Affecting Appetite Suppression

However, ketone supplements may not affect appetite as much in people who have eaten a meal beforehand. Studies have shown that ketone supplements are more effective at suppressing appetite when taken during a fasted state, such as upon rising in the morning. Additionally, the appetite-suppressing effects may be lessened if the meal contains carbohydrates, as the body will use the available glucose as fuel instead of ketones.

While ketone supplements have shown promise in reducing appetite, more research is needed to determine their effectiveness in weight loss. At this time, they cannot be recommended as a weight loss aid.

Ketone supplements may not be worth the money

Ketone supplements are marketed as a quick solution to reach ketosis and achieve weight loss. However, the question of whether they are worth the money is a complex one and depends on various factors. Here are some reasons why ketone supplements may not be worth the money:

Cost and Calories

Ketone supplements can be expensive, with a serving costing upwards of $3 per serving. Additionally, to maintain a state of ketosis, multiple servings per day are required, which can further increase the cost. Ketone supplements also contain calories, with a single serving of exogenous ketone salts containing approximately 100 calories. This may not be ideal for weight loss, especially when considering the number of servings needed to maintain ketosis.

Effectiveness

The effectiveness of ketone supplements for weight loss is uncertain. While they can increase ketone levels in the blood and mimic ketosis, this does not guarantee weight loss. In fact, some evidence suggests that ketone supplements may hinder weight loss. Ketones can inhibit fat breakdown by slowing down their production if blood levels become too high. As a result, taking ketone supplements may prevent body fat from being used as fuel, at least in the short term.

Regulation

The ketone supplement market is not regulated by the Food and Drug Administration (FDA) or other regulatory agencies. This means that ketone supplements are not subject to rigorous testing for safety, purity, or effectiveness. Therefore, there may be potential health risks associated with their consumption that are not yet known.

Side Effects

Ketone supplements have been associated with several side effects, including nausea, diarrhea, and stomach discomfort. These side effects are more commonly reported with ketone salts than ketone esters. Additionally, ketone salts can cause electrolyte imbalances, which can be harmful to individuals with certain medical conditions, such as kidney disease.

Taste

Ketone supplements, especially ketone esters, are known to have a strong and unpleasant taste, which may be off-putting to some individuals.

In conclusion, while ketone supplements may offer certain benefits, there are also several drawbacks and uncertainties surrounding their effectiveness and potential side effects. Therefore, it is essential to carefully consider the available information and consult a healthcare professional before deciding whether to incorporate ketone supplements into your diet.

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