Exogenous Ketones— Are They Worth It?

3 TYPES | ADVANTAGES | DISADVANTAGES | BOTTOM LINE

There’s no denying it, when it comes to hard work or a “magic pill,” most of us would opt for the easy way out. And that’s basically what exogenous ketones promise— easy access to ketones. 

What Are Ketones?

Ketone bodies are water-soluble molecules produced by the liver from fatty acids. Ketones essentially serve as premium gasoline, fueling the body during ketosis. And when it comes to the ketogenic diet— ketosis is king!

What is Ketosis?

Ketosis is a metabolic state in which the body relies on ketones for fuel. During ketosis, the body directly breaks down its fat stores into energy instead of slowly converting fat and muscle cells into glucose for energy. The goal of ketosis is to produce endogenous ketones.

3 Types of Endogenous Ketones

1. Acetoacetate
2. Beta-hydroxybutyrate
3. Acetone

There are 3 types of ketones the body can make. Acetoacetate, beta-hydroxybutyrate, and acetone. Beta-hydroxybutyrate or BHB is generally the most well-known ketone body, as ketosis is defined as having a BHB level of 0.5 millimolars (mM) or higher.

How Are Endogenous Ketones Produced?

When glucose stores run low, the liver produces endogenous ketones. This ketone production occurs during fasted states, caloric deficits or by following a well-formulated ketogenic diet.

But aside from making dramatic dietary changes, there IS another way of accessing ketones.

Oh yeah? Go on.

By consuming exogenous ketones.

What Are Exogenous Ketones?

Exogenous ketones are essentially a synthetic ketone supplement. Because of its ability to flow freely in the blood and assist bodily tissues, most exogenous ketone supplements are fueled by beta-hydroxybutyrate.

When it comes to supplementing with exogenous ketones, there are three types to consider.

3 Types of Ketone Supplements

1. Ketone Esters

• Acetoacetate Ketone Esters: Typical blood BHB increase: 0.4mM
• BHB Ketone Esters: Typical blood BHB increase: 1.0-6.0mM

The first form of exogenous ketones is known as ketone esters. A ketone ester is a molecule made up of a ketone body (either beta-hydroxybutryate or acetoacetate) bound to a ketone precursor by a natural chemical linkage called an ester bond. They’re generally the purest form of synthetic ketones.

Our diets contain many substances that have an ester bond. Therefore, our digestive system doesn’t struggle to break and release exogenous ketone bonds. Which means, ketone esters can be utilized by the body quickly and have a better effect at raising blood ketone levels than salts or oils. However, they come at a price. Raw ketone esters taste God-awful, plus they’re expensive and often come with some serious gastric distress.

Preferred Brand: HVMN

2. Ketone Salts

• Racemic and Non-Racemic Ketone Salts: Typical blood BHB increase: 1.0mM

The second type of ketone supplement comes in the form of salts. Again, beta-hydroxybutyrate is generally the choice ketone, but in this case, it’s bound to a salt— generally sodium, calcium, magnesium, or potassium. While the effect of salts is not as potent as true ketone esters, the taste is much more manageable and the digestive upset tends to be minimized.

To date, racemic BHB salt is the main ingredient in the most widely available exogenous ketone  drinks on the market. Racemic ketone salts have been shown to raise keynote levels somewhere is the 1.0 range. However, they require a large consumption of minerals to do so- well exceeding the recommended dietary allowance.

To date, there have been no published human clinical trials involving the effects of consuming non-racemic salts so it’s difficult to speak on behalf of their effectiveness.

Preferred Brand: Perfect Keto Base

3. Ketone Oils

• Medium-Chain Triglycerides (MCT oil): Typical blood BHB increase: 0.5-1.0mM

Finally, ketone oils. Medium-chain triglyceride oil, also known as MCT oil and other smaller chain fatty acids can be used to help boost ketones as well. However, this is an indirect pathway. Meaning unlike salts or esters, MCT’s have to be shuttled off and broken down in order to be used for energy. The downside, MCT oil is not as effective at raising blood ketones. The upside, MCT oil is likely your least expensive, and most documented form of supplementation. One thing to be aware of is that MCT oil can cause an upset stomach if taken in large doses, so I’d recommend easing into it.

Preferred Brand: Bulletproof Brain Octane C8

Why supplement?

Well, there are a few reasons to consider ketone supplementation.

5 Reasons to Consider Ketone Supplementation

1. Ease Keto-Flu

Exogenous ketones may help ease the keto-flu. For the most part, the greatest potential struggles with keto come in the initial phase of adaptation when the keto-flu rears its ugly head. Exogenous ketones help provide symptomatic relief to a variety of keto-flu related symptoms.

2. Serve as a Pre-Workout

Exogenous ketones serve as pre-workout fuel. If you’re already accustomed to spending the money on pre-workouts then it wouldn’t be a huge stretch to give ketone supplements a go. Taking a ketone supplement 30 minutes prior to an intense workout will provide you with a clean-burning source of fuel while still keeping you in a fasted state (providing the supplement contains 50 calories or less per serving). What’s more, ketone supplements often give you an immediate energy boost which will in-turn optimize your workouts. Mark Sisson, #3 world-ranked professional triathlete goes so far as to say that “ketone supplements may potentially surpass any performance nutrition supplement ever made.” 

3. Aid in Cancer Treatment

Exogenous ketones may aid in cancer treatment. Dr. Dom D’Agostino, who is at the forefront of ketone supplement research, states that “Ketone supplements deliver a drug-like antioxidant, anti-inflammatory, signaling molecule effect that is independent of the metabolic effects. Pharmaceutical companies are beside themselves with excitement about the anti-inflammatory potency of ketones and the potentially broad application for numerous disease pathologies.” It’s said that ketones’ signaling molecule effects can protect against seizures or combat the growth of cancerous tumors, and reduce inflammation as well as or better than prescription anti-inflammatory drugs. Definitely worth a shot in conjunction with individual doctor recommendations. 

4. Enhance Productivity

Exogenous ketones are said to deliver a burst of mental clarity bringing with it hyper-focus and enhanced productivity. Many rely on excessive caffeine or prescription drugs for the same effect, might as well try something natural.

5. Curb Effects of a Cheat Day

Exogenous ketones may help curb the effects of a cheat day or an unexpected binge-sesh. Understand that it can take as long as two days to cycle back into ketosis after a serious carb blowout. Exogenous ketones can help you get back to a fat-burning state in as little as 30 minutes.

Are Exogenous Ketones Truly Magic Pills?

Evidence is certainly mounting in support of the health benefits of endogenous ketosis. But there’s also growing research suggesting that even the presence of BHB may have positive effects on the body independent of dietary changes.

So why isn’t everyone supplementing?

The truth is, high-quality ketone esters such as HVMN are going to run you about $33 bucks a serving. And even if you’re not concerned with the price point, eating a consistently shit diet and shoving exogenous ketones down your throat is not the answer to health and longevity. 

But you already know that, right?

I think it goes without saying that supplements should be used as just that— a supplement. They’re not a magic pill. But, in addition to a clean ketogenic diet, supplementing with exogenous ketones could certainly accelerate or enhance your performance and weight loss results.

Are there any disadvantages to supplementing with exogenous ketones?

Personally, I keep my guard up when it comes to synthetic anything. I’m not saying I never use exogenous ketones, I do. I just moderate my use. Also, there are various disadvantages involved with synthetic ketone supplementation.

5 Disadvantages of Exogenous Ketones

1. Excessive Sodium Intake (with salts)

Regular use of ketone salts, in particular, may result in excessive sodium intake. And high sodium intake is linked to conditions such as hypertension, cardiovascular disease, and stomach cancer. 

2. Gastrointestinal Issues

Many report exogenous ketones have caused them digestive issues such as gas, bloating, constipation, and/or diarrhea. The only way around this is investing in an exceptionally clean product and experimenting on your digestive system.

3. Lack of Substantial Research

Most exogenous ketones are a mixture of two optical isoforms of beta-hydroxybutyrate (D- and L-). To date, human metabolism of L-BHB has not been extensively studied.

4. Many Not Considered FDA (GRAS)

Many ketone supplements on the market are currently not considered FDA GRAS or generally regarded as safe. If you care about this sort of thing, this may be a deal-breaker.

5. Shitty Taste

Without exaggeration, raw keto esters are the WORST tasting substances I’ve ever consumed! Unless the supplement is filled with additional ingredients designed to mask the flavor, you’re going to be subject to the supper shitty taste of exogenous ketones. Yay!

Finally, let’s discuss which factors to consider when choosing an exogenous ketone. There are 3 factors I consider when selecting an exogenous ketone.

Choosing an Exogenous Ketone

1. Overall Impact on Blood Ketones

First, I want to know what sort of overall impact the supplement will have on blood ketone levels. For this reason, I don’t personally waste money on salts. Yes, they may taste better, and be less expensive, but they’re not as effective as esters when it comes to the overall impact on blood ketones. 

2. High-Quality Source

Second, I pay close attention to the ingredients and research behind the source. I choose clean, unadulterated products, meaning those void of additional fillers such as citric acid, sugar alcohols and caffeine. Yea they taste shitty— but they’re getting you somewhere. 

3. Optimal Experience 

Finally, I focus on optimal experience. I’ve made the mistake in the past of purchasing inexpensive products that had me sprinting to the bathroom mid-squat sesh. No thanks! Now, I only purchase what I believe to be the cleanest and best-researched product on the market— yeah it’s expensive, but I use it sparingly, and it’s worth it. 

What is the cleanest and best-researched product on the market?

Again, I’m not plugging this product because of any sort of affiliation. I honestly believe this product is the best I’ve found yet. HVMN Ketone claims to be the world’s first ketone ester. HVMN boasts 15 years of research with $60 million in funding, it contains pure, natural energy from ketones for peak performance— zero caffeine and zero sugar. The major downfall of this product aside from its hefty price tag is the taste. I imagine it’s comparable to drinking rubbing alcohol- it’s seriously that terrible. This product runs $33 bucks a serving, but let me tell you, if you can stomach the taste, it’s well worth the money!

The Bottom Line

There’s growing research suggesting that even the presence of synthetic BHB may have positive effects on the body independent of dietary changes.

I think it goes without saying that supplements should be used as just that— a supplement. They’re not a magic pill. But, in addition to a clean ketogenic diet, supplementing with exogenous ketones could certainly accelerate or enhance your performance and weight loss results.

I’d love to hear more about your experience with exogenous ketones, and which brands have worked well for you. Drop me a line in the comments below. Let’s connect!

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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