Keto Weight Loss Supplements: Are They Safe?

The keto diet is a popular weight-loss technique that involves cutting out carbohydrates and relying on calories from fat for fuel, a process called ketosis. This diet is challenging to follow, so it's no surprise that many people turn to keto supplements to help them boost energy, burn fat and lose weight faster. However, there is little evidence to support the effectiveness of these supplements, and they may even be harmful to one's health in the long run. In this article, we will explore the safety and efficacy of keto weight loss supplements and provide information on whether or not they are a good idea for those looking to shed pounds.

The safety of keto supplements

Keto supplements are dietary supplements that claim to help people sustain ketosis and lose weight. While some people may find these supplements helpful, there is limited research on their potential benefits and risks. Here is what we know about the safety of keto supplements.

Potential Benefits

According to a 2017 study, exogenous ketone supplements (EKs) can help induce a state of ketosis in the body. This metabolic state, called ketosis, is where the body burns fat instead of carbohydrates for fuel. 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.

Some proponents of keto supplements claim that they can help boost energy, burn fat, and lose weight fast. Additionally, they are also marketed to help with the "keto flu," a term referring to a group of flu-like symptoms that can occur within the first week of starting a keto diet.

Potential Risks and Side Effects

The Food and Drug Administration (FDA) does not regulate dietary supplements, including keto products. This means that there is a chance that the contents of the supplement may differ from what is listed on the label, and they may even contain heavy metals or other contaminants.

One of the most common ingredients in keto supplements, BHB, can be found in the form of BHB salts or esters. While these supplements are promoted as natural weight loss aids, there is insufficient research to support this claim. A small 2021 study found that while participants who took a BHB salt supplement experienced enhanced ketosis, it did not lead to increased weight loss compared to those who did not take the supplement.

Keto supplements have also been linked to various side effects, including increased heart rate, frequent urination, nausea, vomiting, abdominal pain, and diarrhoea. These side effects are often referred to as "keto flu," and while they may not be permanent, they can be uncomfortable and last for several weeks.

Another concern with keto supplements is the risk of electrolyte imbalances. Ketone salts, a common ingredient in these supplements, can increase electrolyte levels, which can be harmful to individuals with medical conditions such as kidney disease. Additionally, the ketogenic diet itself can lead to dehydration, further complicating electrolyte balance in the body.

Recommendations

If you are considering taking keto supplements, it is essential to consult with a healthcare professional first. They can assess your individual needs, evaluate the safety of the supplements, and determine if they are safe to use alongside any medications you are taking. It is also crucial to purchase keto supplements from reputable brands and look for third-party testing and certification to ensure the products' safety and efficacy.

While keto supplements may be tempting for those seeking a quick fix for weight loss or an easier way to achieve ketosis, it is important to remember that there are no shortcuts to sustainable weight loss. A well-rounded diet and regular exercise are still the most effective ways to achieve and maintain a healthy weight.

The effectiveness of keto supplements

Keto supplements are products that claim to help people sustain ketosis and lose weight. They typically come in powder or capsule form and contain two specific ingredients: Medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts (beta-hydroxybutyrate).

Effectiveness of Keto Supplements for Weight Loss

While keto supplements claim to increase ketone levels, help achieve ketosis faster, and ultimately lose weight, there is limited evidence to support these claims. Some studies suggest that exogenous ketones can boost ketone concentrations in the blood quickly, but their effect on weight loss is still unclear and more robust studies are needed.

One small 2021 study found that obese individuals who followed a low-calorie ketogenic diet and took a BHB salt supplement for six weeks experienced enhanced ketosis, but there were no significant health benefits or additional weight loss compared to those who did not take the supplement. This suggests that keto supplements may not enhance weight loss when paired with a keto diet.

Side Effects of Keto Supplements

Keto supplements may cause side effects such as nausea, vomiting, abdominal pain, and diarrhea. Additionally, there is a risk of mineral toxicity from ingesting high amounts of ketone salts. Excessive consumption of any supplement can lead to uncomfortable side effects, and the long-term effects of using keto supplements are not yet known.

Recommendations from Experts

Experts do not recommend keto pills or any diet pills for weight loss. They emphasize that keto supplements are unnecessary and possibly harmful, and that there are few shortcuts to healthy and sustainable weight loss. Instead of relying on supplements, a well-formulated ketogenic diet and regular exercise are recommended for achieving weight loss goals.

Bottom Line

Keto supplements may temporarily elevate ketone levels in the blood, but the overall impact on the body is not the same as achieving ketosis through dietary choices. While some people may find these supplements helpful, more research is needed to establish their effectiveness and potential risks. It is always advisable to consult a doctor or dietitian before starting any new supplement or diet.

The side effects of keto supplements

Keto supplements are dietary products that claim to help people achieve and sustain ketosis, a state where the body burns fat for fuel instead of carbohydrates. While keto supplements are marketed as a quick way to induce ketosis and boost weight loss, there are several side effects associated with their use. Here are some of the potential side effects of keto supplements:

Increased heart rate and frequent urination: These side effects are often referred to as "keto flu," which are signs that the body is in ketosis. These effects are usually temporary and tend to subside within a few weeks.

Gastrointestinal distress: One study found that out of 19 participants who consumed ketone salts, a common ingredient in keto supplements, 13 experienced gastrointestinal distress, including nausea, vomiting, abdominal pain, and diarrhoea.

Electrolyte imbalances: Keto supplements that contain ketone salts can increase the risk of electrolyte imbalances. Electrolytes such as sodium, potassium, calcium, and magnesium are vital for the proper functioning of the body, including the conduction of electrical signals in muscles and neurons.

High cost and potential scams: Keto supplements can be very expensive, and there is a risk of scams associated with some heavily marketed keto products. The FDA has warned about keto supplement scams, and consumers should be cautious of products pushed through email or pop-up ads.

Lack of long-term research: There is limited long-term research on the efficacy and safety of keto supplements. While some studies suggest that keto supplements can help achieve ketosis faster, there is insufficient evidence to support their weight loss claims.

Potential hindrance of weight loss: Some evidence suggests that keto supplements may even hinder weight loss efforts. The high levels of ketones in the blood can slow down the body's production of ketones, preventing body fat from being used as fuel. Additionally, keto supplements contain calories, which may counteract weight loss efforts.

Stomach discomfort: The use of keto supplements has been linked to stomach discomfort and digestive issues. MCT oil, a common ingredient in keto supplements, can cause nausea, vomiting, diarrhoea, and constipation.

Unpleasant taste: Ketone supplements, especially ketone esters, are known to have a strong and unpleasant taste, making them unpalatable for some users.

Unregulated by the FDA: It is important to note that the Food and Drug Administration (FDA) does not regulate dietary supplements, including keto products. Therefore, there is a chance that the product may not contain what is listed on the label, and it may contain contaminants.

While keto supplements may offer a tempting shortcut to achieving ketosis and boosting weight loss, it is essential to be aware of the potential side effects and lack of robust scientific evidence supporting their effectiveness. It is always advisable to consult a healthcare professional before taking any dietary supplements, especially if you have any underlying health conditions or are taking medications.

The ingredients in keto supplements

Keto supplements are often taken by people on a ketogenic diet to aid in reaching ketosis quicker or to supplement the body with nutrients that may be lacking due to the diet's restrictive nature.

According to Wendimere Reilly, a registered dietician nutritionist, and Lindsay Malone, a registered dietitian and adjunct professor of nutrition, some common ingredients in keto supplements include:

MCT (Medium-Chain Triglyceride) Oil

MCTs are saturated fatty acids commonly found in palm kernel oil and coconut oil. Malone explains that MCT oil bypasses the lymphatic system, making the calories available for fuel in the bloodstream quicker than other types of fats. MCT oil can be added to coffee, smoothies, and salads, and it also provides a feeling of fullness when added to food.

Omega-3 Fatty Acids

Supplementing the keto diet with omega-3 fatty acids can help improve a person's fatty acid profile and prevent hyperlipidemia, a condition that refers to increased lipids such as cholesterol in the blood. Omega-3 supplements can also help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet.

Vitamins

Low-carbohydrate diets like the keto diet may cause deficiencies in several important vitamins. As a result, keto supplements may contain vitamin B1, vitamin B6, vitamin B9, vitamin B12, vitamin A, vitamin D, vitamin C, and iron. Vitamin D, in particular, is essential for several bodily functions, including facilitating calcium absorption and supporting the immune system.

Electrolytes

Just like vitamins, some essential minerals, such as electrolytes, may be lacking in a strict keto diet. Keto supplements typically contain electrolytes such as sodium, potassium, calcium, iron, and magnesium. These electrolytes are crucial for proper hydration and nervous system function.

Beta-Hydroxybutyrate (BHB)

BHB is a ketone body produced naturally by the liver from fatty acids and used for energy when the body is in ketosis. It is one of the most common ingredients in keto supplements and is often marketed as a natural weight loss supplement.

Apple Cider Vinegar

Apple cider vinegar is another ingredient found in keto supplements. It helps maintain calorie levels, boost energy, improve metabolism, and control blood pressure and cholesterol levels.

Exogenous Ketones

Exogenous ketones are supplied through an external source, as opposed to endogenous ketones, which are produced naturally by the body. Exogenous ketone supplements are used to increase blood ketone levels and have been linked to benefits such as boosting athletic performance and decreasing appetite. However, more research is needed to establish their effectiveness.

The alternatives to keto supplements

The keto diet is a very low-carb, high-fat diet that can be challenging to follow. As a result, some people turn to keto supplements to help them stay in ketosis. However, these supplements are not necessary and may even be harmful in the long run. So, what are some alternatives to keto supplements for weight loss? Here are some suggestions:

• Magnesium supplements: Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports the immune system. It can also help reduce muscle cramps, difficulty sleeping and irritability, which are common symptoms experienced during the transition to a ketogenic diet.
• Medium-chain triglycerides (MCTs): 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. MCT oil can be added to shakes, smoothies or taken by the spoonful to quickly increase fat intake and ketone levels.
• Omega-3 fatty acid supplements: Omega-3 supplements can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet. They have also been shown to reduce inflammation, lower heart disease risk and prevent mental decline.
• Vitamin D supplements: Vitamin D is important for many bodily functions, and supplementing with this vitamin is generally a good idea since vitamin D deficiency is common.
• Digestive enzyme supplements: The high fat content of the keto diet can be tough on the digestive system, leading to nausea, diarrhea and bloating. A digestive enzyme blend that contains enzymes to break down fats and proteins may help optimise digestion.
• Exogenous ketone supplements: While these supplements are commonly used to increase blood ketone levels, most experts argue that they are unnecessary. Some research suggests that they may boost athletic performance, speed muscle recovery and decrease appetite. However, more studies are needed to establish their potential benefits and risks.
• Vegetable intake: Increasing vegetable intake is important for everyone, and while on a keto diet, it can be challenging to consume enough plant foods. Adding a greens powder to your supplement regimen or including more whole-food, low-carb vegetables in your meals can help boost your nutrient intake.
• Electrolyte supplements: Focusing on adding minerals like sodium, potassium and magnesium through diet or supplementation is crucial when following a ketogenic diet. This can help prevent symptoms of the "keto flu", such as headaches, muscle cramps and fatigue.
• Whole food sources: Instead of relying solely on supplements, it's important to prioritise whole food sources to ensure your body gets all the nutrients it needs. This may involve including more avocado, flaxseed or chia seed in your diet to increase your fibre intake.

Frequently asked questions