Exogenous ketones are ketones that come from a synthetic source (they are not made by the body). Normally, the liver produces endogenous ketones only during fasting, caloric restriction, or following a ketogenic diet. Scientists have developed ways to synthesize exogenous ketones which can be consumed to raise ketone levels significantly and safely.
Ketones often get a bad rap due to their association with ketoacidosis and diabetes. Why would anyone want to consume more of these ketone bodies then? Emerging research shows that moderate levels of ketones can pay dividends in health and performance, in contrast to the extreme, harmful levels that occur in ketoacidosis.
Exogenous ketones give us a 'new lever' to fuel our bodies. By consuming exogenous ketones, we can enter a metabolic state that would not normally occur naturally: the state of having full carbohydrate stores as well as elevated ketones in the blood. This could be advantageous to athletes looking to boost their physical performance.
For all the keto dieters out there, note that consuming exogenous ketones is not the same as following a ketogenic diet. This is because the ketones in your blood have not come from breaking down your own fat stores. However, scientists believe that many of the health benefits of the keto diet and fasting (aside from weight loss) are actually triggered by ketones themselves! Therefore, raising ketone levels through either endogenous or exogenous ketosis could help to improve health and performance by:
Our bodies are capable of creating three types of ketone bodies: beta-hydroxybutyrate (BHB), acetoacetate (AcAc), and acetone. These ketones can be used as a fuel for the body; research shows that both BHB and AcAc improved oxygen efficiency required for cells to do work3. Taking exogenous ketones means that the body can use ketones to produce energy to partially replace energy from carbs or fats.
Ketone salts are powdered supplements that consist of a ketone molecule bound to one of several mineral salts: sodium, calcium, magnesium, or potassium.
Despite the recent growth of the ketone salt market, there is very little published work looking at the effects of these drinks on any biomarkers or performance measures in humans. Several studies have been carried out in rats67 , with blood BHB levels after salt drinks being relatively low (<0.5 mM). Similarly, in humans ketone salts gave peak D-BHB levels of 1 mM, whereas the same amount of BHB in a ketone ester (BD-BHB) raised blood BHB to 2.8 mM5.
It’s also important to note that there was a high amount of L-BHB in the blood after salt drinks (> 2 mM). L-BHB took far longer to be removed from the blood compared with D-BHB, indicating that L-BHB likely has a different metabolic fate to D-BHB.
Recently, two published studies investigated the effects of ketone salts in athletes (total n = 22)89. Performance over a 4-minute cycling time-trial and a 150 kJ ( ~11 mins) cycling time trial were compared between ketone salts vs. carbohydrate. In the 4 minute trial there was no change in performance, and in the 150 kJ test, performance was decreased by 7%. Blood BHB levels peaked at 0.6 and 0.8 mM in these studies.
Some commercial ketone salt supplements contain other ingredients such as Medium Chain Triglycerides (MCT’s), caffeine, and even carbohydrate, but it is unknown if adding these ingredients will help or hinder the effects of the ketone salt consumed.
Ketone esters are salt-free liquids that exist in monoester (one), diester (two), or triester (three) form. Instead of being bound to a mineral, like ketone salts are, the ketone molecule (BHB or AcAc) is bound to a ketone precursor (e.g. butanediol or glycerol) via an ester bond. There are several types of ketone ester in exsistance and they affect the body differently. Therefore it is important to distinguish which ketone ester is being used.
Let’s take a look at the research that’s been done on ketone esters. The first ketone ester was developed in the late 1970’s15 and more were developed in the mid-1990’s16. Currently, two different ketone esters are under active investigation in rodents and humans. Both can rapidly elevate blood ketone levels up to 7 mM.
A research group at the University of Oxford and National Institute of Health received funding from the US Military to develop one of these ketone ester compounds: R-1,3-butanediol-R-3-hydroxybutyrate (BD-BHB). This is the ketone ester in HVMN Ketone. When taken as a drink, the ester bonds are broken down, thereby releasing butanediol (BDO) and D-BHB into the blood. BDO is easily metabolized by the liver to form D-BHB. Then, both molecules of D-BHB reach the blood, as the liver is unable to use ketones. Consumption of this ketone ester elevates blood ketone levels in humans safely, with few side effects (Clarke2012). HVMN Ketone is WADA compliant and safe to use in all levels of sports. It is designated as a foodstuff and is FDA GRAS. Each lot is 3rd party certified and batch tested for banned substances.
The second ketone ester compound was developed at the University of South Florida. This is a di-ester of AcAc and BDO. In rodents, this ketone ester raises blood D-BHB to 1-4 mM and blood AcAc to up to 5 mM17. There is one published study of this ketone ester in humans; results showed a 2% decrease in 31km cycling time trial performance18. This is likely due to the high rate of side effects of this ester studied. Other factors may have been low levels of BHB (<2 mM), the short, high-intensity time trial used, or the use of AcAc vs. BHB. Read Geoff Woo's take on that study and a published response to the science journal by Dr Brianna Stubbs and Dr Dom D'Agostino to find out more.
When considering ketone supplements, you should consider factors such as:
Exogenous ketones are a new and exciting dietary tool. They may give some of the benefits of 'ketosis' without having to follow a ketogenic diet to trigger ketone production. Further research is required to understand where exogenous ketones are equivalent, better, or worse than the ketogenic diet. Stay on the lookout for human studies of exogenous ketones and ketone supplement reviews as they become more widely available!
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