Keto Supplements: A Guide To Using Them Right

The ketogenic diet, or keto, is a low-carb, high-fat approach to weight loss. It encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrates as its primary source of energy. The keto diet is restrictive and can be challenging to follow, so some people turn to keto supplements to help them stay in ketosis. However, there is limited research on the effectiveness and safety of these supplements, and they may even be harmful in the long run. Before taking any keto supplements, it is important to consult with a doctor or dietitian to ensure they are safe and suitable for your individual needs.

Keto supplements can help your body stay in ketosis

The keto diet is a high-fat, moderate-protein, low-carbohydrate meal plan that puts your body in a state of ketosis, where it burns fat instead of sugar for energy. While you can get into a state of ketosis through exercise, intermittent fasting, and eating a high-fat, low-carb diet, some people turn to supplements to get into ketosis faster. These supplements are known as exogenous ketones.

Exogenous ketones help your body enter ketosis safely and quickly when other approaches are not enough. They can also help with symptoms of keto flu, provide mental clarity, and improve physical performance. However, it's important to note that there is limited research on the efficacy of exogenous ketone supplements, and they may not be necessary for everyone.

Keto supplements typically contain two active ingredients: medium-chain triglycerides (MCTs) and ketone beta-hydroxybutyrate (BHB). MCTs are a type of fat found in coconut and palm oil that can be used as a source of energy for the body in ketosis. BHB is a compound that the liver produces from fats, which circulate in the bloodstream and are used by the body's tissue for energy.

While keto supplements may help your body stay in ketosis, it's important to consult with a healthcare professional before taking any supplements, as they may have side effects and interactions with medications. Additionally, it's worth noting that a well-formulated ketogenic diet and lifestyle changes are typically sufficient to achieve and maintain ketosis.

They are not a replacement for the keto diet

Keto supplements are not a replacement for the keto diet. While keto supplements can be used effectively in tandem with the keto diet, they are not meant to replace it. The keto diet is a high-fat, low-carbohydrate meal plan that puts your body in a state of ketosis, in which you burn fat instead of sugar for energy. This is challenging to achieve and maintain, and keto supplements are often marketed as a way to boost energy, burn fat, and lose weight faster. However, there is limited research to support these claims, and keto supplements may even be harmful to your health in the long run.

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound that the liver produces from fats, and MCTs are a type of fat found in coconut and palm oil. Together, these ingredients are said to increase the amount of fat in your body, kick you into ketosis faster, and block carb absorption. However, a 2021 study found that while BHB supplements enhanced ketosis in people already following a keto diet, there were no significant health benefits or weight loss compared to those who did not take the supplements.

In addition, keto supplements may cause side effects such as nausea, vomiting, abdominal pain, and diarrhea. They can also be expensive and may contain harmful contaminants. The Food and Drug Administration (FDA) does not approve dietary supplements, so there is a chance that what is listed on the label may not be accurate. Therefore, it is important to consult a healthcare provider before taking any supplements, especially if you are already following a restrictive diet like keto.

While keto supplements may provide a temporary boost in ketone levels, they do not have the same overall impact on the body as achieving ketosis through dietary choices. A well-balanced diet that includes a variety of whole foods and nutrients is always preferable to taking supplements. If you are considering the keto diet, it is important to speak with a healthcare professional to ensure you are meeting your nutrient needs and maintaining your health.

They can be used to treat psychiatric diseases

The ketogenic diet has been found to be effective in treating psychiatric disorders. The diet is high-fat, low-carbohydrate, and moderate-protein, and it has shown benefits in treating neurologic disorders and may also be effective in treating psychiatric disorders.

The ketogenic diet has been found to be beneficial in reducing symptoms associated with various psychiatric disorders. A review of 14 studies showed a positive response in individuals who were able to remain on the diet, regardless of their disease state. The diet has been found to be effective in treating Alzheimer's disease, anorexia nervosa, autism spectrum disorder, bipolar disorder, major depressive disorder, narcolepsy, and schizophrenia.

The ketogenic diet is thought to work by altering the GABA to glutamate ratio in the brain, favouring GABA. This increase in GABA may help compensate for the imbalanced GABA levels in people with schizophrenia, consequently alleviating symptoms such as hallucinations and delusions. The diet is also thought to decrease reactive oxygen species and increase adenosine triphosphate and phosphocreatine levels, boosting metabolic efficiency, which may be beneficial for individuals taking medications with a higher risk of weight gain.

In addition to the diet, exogenous ketone supplements have been studied as a potential treatment for psychiatric disorders. Exogenous ketones are supplements that may help a person achieve ketosis while being slightly less strict about their diet. These supplements are not regulated by the FDA or other regulatory agencies for safety, purity, or effectiveness. However, a 2019 review of the research suggested that exogenous ketone supplements affect levels of certain neurotransmitters within the brain, thus reducing some of the signs of psychiatric disease.

They can be used to treat epilepsy

The ketogenic diet has been used to treat epilepsy since the 1920s. The diet is high in fats and low in carbohydrates, which changes the way the brain gets energy to function. The typical keto diet consists of 70% to 80% fats, 20% proteins, and 5% to 10% carbohydrates. The diet is usually prescribed by a physician and carefully monitored by a dietitian. It is often used for children whose seizures have not responded to medication.

The keto diet works by producing ketones in the body. Usually, the body uses carbohydrates for fuel, but because the keto diet is very low in carbohydrates, fats become the primary fuel instead. The body can work very well on ketones and fats. The diet also reduces the 'excitability' of the brain, thereby reducing the tendency to generate seizures.

The keto diet has been shown to be effective in treating epilepsy. About 40% to 50% of children who start the keto diet have 50% fewer seizures. Additionally, roughly 10% to 25% of children become seizure-free. The diet can be used for a period of up to 3 years in children if it is helpful in reducing or eliminating seizures. A liberal ketogenic diet can be followed indefinitely for older children and adults who are benefiting from it.

It is important to note that the keto diet is not without risks and side effects. Side effects occurring with long-term diet use include low bone density and bone fractures, slower growth than typical, and sluggishness or tiredness. The diet should be closely monitored by healthcare providers, and one should speak to their healthcare provider before starting the keto diet.

They are unlikely to induce ketosis alongside an unsuitable diet

The keto diet is a high-fat, moderate-protein, low-carbohydrate meal plan. Eating this way puts your body in a state of ketosis, where you burn fat instead of sugar for energy.

Keto supplements, which typically come in powder or capsule form, contain two specific ingredients: medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts (beta-hydroxybutyrate). These work to increase the amount of fat in your body and kick you into ketosis (your fat-burning zone) faster.

However, keto supplements are unlikely to induce ketosis alongside an unsuitable diet. While they can help you achieve ketosis faster, they are not a replacement for the keto diet. As nutritionist Brittany Michels, RDN, LDN, CPT, explains, "Keto supplements can be effectively used in tandem with following a keto diet. They are not meant to replace the diet."

In addition, there is limited peer-reviewed research to support the use of keto supplements. According to nutritionist Michelle Milgrim, RD, "Only short-duration studies examining small samples have found that exogenous ketones can help achieve ketosis quicker and may decrease appetite. But there haven't been any long-term studies looking at these outcomes over time."

Furthermore, side effects from keto supplements are a cause for concern. One study found that 13 out of 19 participants who consumed ketone salts—a popular ingredient in keto supplements—experienced gastrointestinal distress. Other side effects include nausea, vomiting, abdominal pain, and diarrhea.

Therefore, it is important to consult a healthcare provider before taking any supplements, especially if you are considering the keto diet.

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