Description
Ketones supplements provide an immediate source of ketone bodies, which are molecules produced during fat metabolism and can serve as an alternative fuel source to glucose. These supplements can help users feel more energetic, focused, and mentally clear. Exogenous ketones, typically in the form of beta-hydroxybutyrate (BHB) salts or esters, are popular among those seeking cognitive enhancement, energy boosts, and support for a ketogenic lifestyle. They may also promote a subtle "buzzed" sensation due to their effects on energy metabolism and neurotransmitter regulation.
Time Commitment
2–5 minutes per dose, usually taken in the morning or before a workout.
Suggested Frequency
1-2 times daily. Start with a single dose in the morning, adding a second dose later if desired and well-tolerated.
How to Do It
- Choose a high-quality ketone supplement (BHB salts or ketone esters).
- Follow the dosage instructions provided by the manufacturer, typically around 5–10 grams.
- Mix with water or another preferred liquid, or take it directly if it comes in a ready-to-drink form.
- Avoid taking close to bedtime as it may disrupt sleep in some people due to heightened energy levels.
Required Equipment
- Ketone supplement (BHB salts or esters)
- Measuring spoon or scoop (if needed)
- Water or other mixer (optional)
Benefits
- Enhanced Energy: Increases available energy, especially useful during low-carbohydrate states or fasting.
- Improved Mental Clarity: Ketones are known to cross the blood-brain barrier easily, providing the brain with a stable energy source that supports focus and cognition.
- Reduced Fatigue: May reduce sensations of physical and mental fatigue.
- Potential Appetite Suppression: Can reduce cravings and appetite, making it useful for weight management or intermittent fasting.
- Increased Exercise Performance: Provides an alternative fuel source, potentially enhancing endurance in certain workouts.
Why it works
Ketones act as an efficient energy source that can quickly be utilized by the brain and muscles. Unlike glucose, ketones don't lead to blood sugar spikes and dips, helping to stabilize energy levels. Their impact on neurotransmitters may provide a mild euphoric or "buzzed" sensation, primarily due to enhanced dopamine and glutamate regulation. Ketones have also been shown to reduce the production of lactic acid during exercise, decreasing muscle fatigue.
Possible Side Effects
- Digestive Distress: Some people may experience stomach upset or diarrhea, especially with BHB salts.
- Dehydration: Ketone salts can have a diuretic effect, so hydration is essential.
- Electrolyte Imbalance: High doses may disturb electrolyte balance due to their sodium and potassium content.
- Insomnia: Some users may find ketones stimulating, which can interfere with sleep if taken late in the day.
Tips
- Start with a lower dose and increase gradually to assess your tolerance.
- Drink plenty of water and consider supplementing with electrolytes if needed.
- Take on an empty stomach for better absorption and to minimize digestive discomfort.
- For optimal results, consider pairing with a low-carb or ketogenic diet.
Supporting Studies and Articles
- Evans, M., & Cogan, K. E. (2017). Exogenous ketone supplements reduce feelings of hunger and may suppress appetite. Appetite, 116, 373-380. Link
