Madeleine Hull
Beta-hydroxybutyrate (BHB) is a chemical produced by the body that provides energy when not enough carbohydrates or sugars have been consumed. BHB is one of three ketones the body produces during states of fasting or through low-carbohydrate, high-fat diets. The ketogenic diet is a high-fat, low-carbohydrate diet that induces a state of ketosis, during which the body's primary source of energy comes from stored fat. BHB is believed to have several health benefits, including improved cognitive function, reduced anxiety and depression, and potential increases in lifespan. While BHB supplements are available, there is limited evidence to support their effectiveness. Proponents of BHB suggest that it can help induce ketosis and provide additional benefits such as boosting electrolytes and preventing mineral imbalances. However, critics argue that there is insufficient evidence to substantiate these claims, and that altering one's diet to induce natural ketone production may be more effective.
| Characteristics | Values |
|---|---|
| What is BHB? | Beta-hydroxybutyrate (BHB) is a chemical made by the body. It can also be made in a lab and taken as a supplement. |
| How does BHB help the body? | BHB provides energy when not enough carbohydrates or sugars have been eaten. It can also help improve cognitive function, reduce anxiety and depression, and support brain health. |
| How does BHB relate to the ketogenic diet? | The ketogenic diet is a high-fat, very low-carbohydrate diet that induces a state of ketosis, where the body produces ketones as an alternative fuel source to carbohydrates. BHB is one of three "physiological" ketones produced by the body during ketosis. |
| What are the benefits of BHB in a ketogenic diet? | BHB may help with weight loss, prevent or treat diabetes and insulin resistance, and improve exercise ability. It may also have potential benefits for epilepsy, lifespan, cognitive ability, and Alzheimer's. |
| Are there any risks or considerations? | There is limited research on the effectiveness of BHB in humans, especially in supplement form. Fasting and prolonged exercise can increase BHB levels, but it is important to be cautious to avoid ketoacidosis, especially for diabetics. |
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What You'll Learn
BHB salts can induce ketosis without the need for a restrictive diet
Beta-hydroxybutyrate (BHB) is a chemical produced by the body that provides energy when not enough carbohydrates or sugars have been eaten. It is one of three ketones the body produces during states of fasting or through low-carbohydrate, high-fat diets. In both contexts, the body naturally changes its primary source of energy from glucose (provided by carbohydrates) to stored fat. Fat is broken down and BHB is formed.
The ketogenic diet is a high-fat, very low-carbohydrate, moderate-protein diet that will induce a state of ketosis. However, because of its restrictive nature, it may be difficult to adhere to, especially in adolescents. This is where BHB supplements come in. Sold as "keto salts", these supplements are supposed to help speed you into ketosis and deliver its health benefits. However, there is little evidence to substantiate their claims.
BHB salts, or exogenous beta-hydroxybutyrate salts, have been shown to induce a metabolic state of ketosis. A study showed that a single 3.75g serving of BHB salt was able to rapidly increase circulating ketones by 15 minutes postprandial, and temporarily maintain a state of ketosis for 30 minutes after consumption. Some individuals may even be able to maintain ketosis for up to 60 minutes. Furthermore, the study found that sustained 7.5g of daily BHB salt consumption for 90 days was safe for healthy adolescents and had no adverse effects on markers such as emotional intelligence and psychological well-being.
Therefore, BHB salts can induce ketosis without the need for a restrictive diet. However, it is important to note that BHB supplements found on shelves today are probably not worth their salt. A clinically studied BHB supplement in the future could be more beneficial.
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BHB can be produced by the body or taken as a supplement
Beta-hydroxybutyrate (BHB) is a chemical that is made by the body. It provides energy when not enough carbohydrates or sugars have been eaten. BHB is one of three "physiological" ketones that are produced by the body (specifically in our liver). The human body is capable of using two primary types of fuel: glucose (provided by carbohydrate foods) and ketone bodies (made from fat). When you follow a very-low-carb, very-high-fat diet (also known as the ketogenic diet), your body starts producing organic ketone compounds, including BHB, which serve as an alternative fuel source to carbohydrates.
BHB can be produced by the body in a few different ways. One way is through fasting, which can increase BHB levels to above 0.6 mmol/L within 12–16 hours. If you fast for two days, your level will likely climb to 1–2 mmol/L. Another way to produce BHB is through intense exercise, specifically for 90 minutes, which can also boost BHB to 1–2 mmol/L. Additionally, prolonged exercise, especially aerobic exercise in the morning before eating, can induce "post-exercise ketosis," which is an increase in blood or urinary ketone bodies during the recovery phase after exercise.
BHB can also be made in a laboratory and taken as a supplement. These supplements are usually sold as "keto salts" or something similar, and are supposed to help speed up the process of ketosis and deliver all its health benefits. However, there is little evidence to substantiate these claims, and it is important to note that most low-carb diets will not lead to increased ketone levels—only the ketogenic diet can effectively do this. Additionally, there is no good scientific evidence to support the use of BHB supplements for various conditions such as dry eye, athletic performance, migraine, Alzheimer's disease, and Parkinson's disease.
That being said, some studies have shown potential benefits of BHB supplements. One study found that sustained 7.5 g of daily exogenous BHB salt consumption for 90 days was safe for healthy adolescents and had no adverse effects on various health markers. Another study found that a ketogenic diet plus ketone salt supplement had a trend for less nitrogen loss compared to a ketogenic diet with a placebo, and that this trend, if manifested over a longer period of time, may contribute to preserved lean mass. Furthermore, BHB supplements may provide added benefits in the form of minerals and electrolytes. For example, if the BHB is bound to sodium or potassium, this could help boost the body's electrolytes and prevent an imbalance resulting from a keto-diet-induced loss of minerals through urine.
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BHB can help improve cognitive function and brain health
Beta-hydroxybutyrate (BHB) is a chemical produced by the body that provides energy when not enough carbohydrates or sugars have been consumed. BHB is one of the three ketones produced by the body during states of fasting or through low-carbohydrate, high-fat diets.
BHB has been found to improve cognitive function and brain health. Studies have shown that BHB can improve memory, focus, attention, physical performance, and learning. In rats with chronic cerebral hypoperfusion (CCH), BHB intervention for eight weeks effectively restored hippocampal blood flow and improved spatial learning and memory. BHB also has a beneficial effect in mitigating neuroinflammation and protecting the blood-brain barrier (BBB).
Additionally, BHB has been found to reduce the risk of neurodegenerative diseases such as Alzheimer's disease, dementia, and Parkinson's disease. This is achieved by reducing oxidative stress in the brain and protecting brain cells, neurons, and synapses. BHB also helps reduce the accumulation of amyloid-β, which is associated with the development of Alzheimer's disease.
While the potential benefits of BHB are promising, it is important to note that the effectiveness of BHB in humans, particularly in supplement form, is still being studied. As Dr. Eric Verdin notes, "There is no evidence to date that the ketogenic diet will increase your lifespan or healthspan in humans. We need to do the experiments."
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BHB may help treat epilepsy
Beta-hydroxybutyrate (BHB) is a chemical produced by the body that provides energy when there is a lack of carbohydrates or sugars in the diet. It is one of three ketones produced by the body during fasting or through a low-carbohydrate, high-fat ketogenic diet.
BHB has been found to exhibit anticonvulsant effects and may help treat epilepsy. In particular, BHB induced by a ketogenic diet may increase the concentration of γ-aminobutyric acid (GABA) in the epileptic brain, which is associated with its antiepileptic effects. BHB has been found to prevent neuronal injury induced by glutamate-mediated lipid oxidation and glycolysis inhibition. The administration of BHB improved glutamate transport in the brain and conferred an anticonvulsant effect. Additionally, BHB has been reported to exhibit anticonvulsant effects on epileptic models induced by pilocarpine, flurothyl, and 4-aminopyridine.
Research suggests that BHB may serve as an alternative and less toxic antiepileptic agent than a ketogenic diet. BHB supplementation has been found to induce a higher GABA/glutamate ratio in the brains of mice, resulting in longer latency of seizures, less severe seizures, and a lower frequency of them. BHB has also been found to block the activation of astrocytes while preserving the expression of GSH and GABA. This protective effect of BHB may be associated with suppressed inflammatory responses, which is important in preventing neuronal damage.
Furthermore, BHB has been shown to augment mitochondrial respiration, increase NADH oxidation, limit reactive oxygen species (ROS) production, and enhance ATP production. These effects are predicted to prevent mitochondrial permeability transition (mPT), a phenomenon that can lead to cell death. By raising the threshold for mPT, BHB has been shown to block spontaneous recurrent seizures in epileptic mice.
While BHB shows promise as a potential treatment for epilepsy, it is important to note that the effectiveness of BHB in humans, particularly in supplement form, is yet to be fully understood. More research is needed to determine the threshold of BHB in the bloodstream required for these effects to occur.
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BHB can be used to treat dry eyes, migraines, Parkinson's disease and more
Beta-hydroxybutyrate (BHB) is a chemical produced by the body when it is in a state of fasting or when it follows a low-carbohydrate, high-fat ketogenic diet. It can also be made in a laboratory and taken as a supplement. BHB is believed to help the brain and nerves work better and may also provide energy to muscles, improving exercise ability.
BHB is used for dry eyes, athletic performance, migraines, Alzheimer's disease, Parkinson's disease, and many other conditions. However, it is important to note that there is currently no solid scientific evidence to support these uses.
Dry Eyes
An eye drop containing 1% BHB has been used without side effects for up to 4 weeks. This suggests that BHB may be a safe and effective treatment for dry eye disease.
Migraines
Emerging evidence suggests that migraines may be a response to cerebral energy deficiency or oxidative stress in the brain. BHB is likely able to circumvent some of these metabolic abnormalities and has been shown to reduce the number of migraine days in patients.
Parkinson's Disease
While there is no conclusive evidence yet, BHB's potential to improve brain health and nerve function could make it a promising avenue for research into Parkinson's disease.
In addition to these conditions, BHB has been linked to several other benefits, including increased lifespan, improved cognitive and motor functioning, and better cholesterol biosynthesis. However, more research is needed to substantiate these claims and determine the optimal threshold of BHB in the bloodstream for these effects to occur.
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Frequently asked questions
Beta-hydroxybutyrate (BHB) is a chemical made by the body that provides energy when not enough carbohydrates or sugars have been eaten. It is one of three "physiological" ketones produced by the body, specifically in the liver.
BHB can help support weight loss, prevent or treat diabetes and insulin resistance, help treat epilepsy, fight cancer, protect the brain, improve cognitive function, and potentially increase lifespan and longevity. It can also be used to treat dry eye, improve athletic performance, and treat migraines, Alzheimer's disease, and Parkinson's disease.
BHB can be acquired from ketone supplements. However, for the most payoff, it is best to alter your diet, leading to natural ketone production. The ketogenic diet is a high-fat, very low-carbohydrate, moderate-protein diet that will induce a state of ketosis. Fasting and prolonged exercise can also increase BHB levels.
