What Are Exogenous Ketone Supplements?
Ketone bodies can be produced in your body (endogenously) or come from a synthetic source outside your body (exogenously).
Thus, ketones found in supplements are exogenous ketones.
These supplements contain only the beta-hydroxybutyrate ketone. The other primary ketone body, acetoacetate, is not chemically stable as a supplement.
There are two main forms of ketone supplements:
Ketone salts: These are ketones bound to a salt, typically sodium, potassium, calcium or magnesium. They’re most often found in powder form and mixed with liquid.
Ketone esters: These are ketones linked to another compound called an ester and packaged in liquid form. Ketone esters are used primarily in research and aren't as readily available for purchase as ketone salts.
Both forms of ketone supplements have been shown to increase blood ketone levels, mimicking what happens in ketosis when you follow a ketogenic diet.
In one study, supplementing with approximately 12 grams (12,000 mg) of ketone salts increased participants’ blood ketone levels by over 300%.
For reference, most available ketone supplements contain 8–12 grams of ketones per serving.
This elevation in blood ketone levels following supplementation is beneficial for people who want to transition into ketosis without necessarily having to follow the diet.
That said, supplementing with ketones is thought to have many of the same health benefits as a ketogenic diet, including weight loss.
People also take ketone supplements along with a ketogenic diet, especially when first beginning the diet.
This reduces the time it takes to reach ketosis and lessens the unpleasant effects that may come from transitioning from a standard, higher-carb diet to a ketogenic one.
The symptoms that often accompany the transition to a ketogenic diet, more commonly known as the “keto flu,” include constipation, headache, bad breath, muscle cramps and diarrhea.
There’s limited research to suggest that ketone supplements can reduce these symptoms.
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