Complete Guide To Keto (AF) - Chapter 3
What Are Exogenous Ketones?
- Acetoacetate (AcAc)
- Beta-hydroxybutyric acid (BHB)
- Acetone
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Ketone Esters – These ketones are formed when a synthetic ketone compound is bonded to an alcohol compound. While they are technically synthetic, ketone esters are metabolized in the liver into raw ketones. The main benefit is that they provide instant energy, but the taste can be very unpleasant.
- Ketone Salts – This type of ketone forms when raw ketones are bonded to various salts like potassium, sodium, or calcium to boost absorption. They may not raise ketone levels as high as ketone esters, but they have a better taste and lower risk for gastrointestinal side effects.
- Ketone Oils – Various oils such as MCTs and other fats may not directly provide ketone energy, but the breakdown of these oils produces ketones as a byproduct which can then be used for energy. The downside is that they are calorie-dense and may not raise ketone levels as much as ketone esters or salts.
- When you want to burn more fat
- When you want to enter or return to ketosis quickly
- When you want to avoid the keto flu
- When you plan to engage in endurance exercise
- When you want to boost cognitive ability
- The results of a 2016 study published in Nutrition & Metabolism showed that 28-day administration of ketone supplements was correlated with a rapid and sustained elevation of BHB levels as well as a reduction in blood glucose and no negative change to lipid biomarkers.
- In a 2017 study involving 15 participants, ketone ester and ketone salt beverages were shown to elevate blood BHB concentrations, though the effects wore off after 3 to 4 hours.
- A 2016 study published in Cell Metabolism tested the metabolic effects of a ketone ester beverage on athletic performance in Olympic cyclists. The results showed an increase in the distance the cyclists were able to bike as well as their speed.
- Blood test
- Breath test
- Urine test
Where to Find Ketone Supplements
If you’re thinking about taking exogenous ketone supplements, you may be wondering where to find them. Generally speaking, you’ll find the highest number of options if you shop online. There are plenty of supplement companies out there that sell their products online, so it won’t take you long to find a handful of options. You may also be able to find ketone supplements at your local health food store or health supply store.
As you start shopping around for ketone supplements, there are certain factors to consider. How does the product taste? What form does it come in? Is it generally well tolerated by users? You may need to do some research and read a few reviews to find the answers to these questions, but it is well worth the effort to find a high-quality product you can trust.
How Much Do Exogenous Ketones Cost?
If you’ve ever shopped around for dietary supplements, you know how expensive they can be. It may be tempting to save a little bit of money on a generic product, but you must realize that quality matters – in other words, you get what you pay for. But what exactly makes ketone supplements so costly?
First and foremost, you must realize that exogenous ketones (in their modern form) are still fairly new. Though synthetic ketones have been produced in labs since the 1960s, it is only somewhat recently that BHB supplements have entered the scene. Not only is BHB rather new, but it takes time and resources to produce and purify – time is money, as they say. You also have to factor in the cost of research and development incurred by whatever company is producing the supplement.
What Are the Risks of Side Effects?
Any prescription drug or supplement comes with the risk of side effects; there is no escaping it. One of the main uses for exogenous ketones is avoiding the symptoms of keto flu, but you must realize that you might be putting yourself at risk for a trade-off – ketone supplements can also cause symptoms such as flatulence, bad breath, or electrolyte imbalance.
Not only can exogenous ketones themselves cause side effects like those mentioned, but they may also trigger side effects of ketosis itself. Some potential side effects of ketosis include the following:
- Increased urination
- Dizziness
- Feeling drowsy
- Low blood sugar levels
- Cravings for sugar
- Muscle cramps
- Diarrhea or constipation
- Sleep disturbance
In most cases, symptoms such as those listed above only last for a few days – once your body becomes keto-adapted, they will go away. If you take exogenous ketones, however, the side effects may persist for as long as you are taking the supplement. In many cases, however, proper dosage does not produce serious side effects.
How Do You Use Exogenous Ketones?
Now that you know a little bit more about how to shop for exogenous ketone supplements, you may be wondering how best to take them. Here are some of the best times to take ketone supplements:
- Upon waking, with an empty stomach
- About 30 to 45 minutes before a workout
- After eating a carb-heavy meal
- During a fast to help suppress hunger
- On a daily basis to boost ketone levels
The exact timing for exogenous ketone supplements will depend on the intended purpose. If you’re looking for a quick energy boost, take the supplement in the morning on an empty stomach – the resulting energy boost should last you a good 4 to 6 hours. If you are taking ketone supplements for energy to fuel a workout, take it about 30 to 45 minutes before.
If you want to harness the fat-burning benefits of ketone bodies, you can take an exogenous ketone supplement after consuming a very carb-heavy meal to help your body return to a state of ketosis as quickly as possible. If weight loss is your goal, you can take the supplement daily, and you can also try pairing exogenous ketones with intermittent fasting to maximize your fat burn and weight loss.
Though exogenous ketones can certainly boost your results and help you enter a state of ketosis more quickly, they should not be used as a crutch. In order to reap the maximum benefit from ketosis, you should commit to and follow the ketogenic diet as closely as possible.