Are exogenous ketones worth the hype and the next super supplement for enhanced performance? What exactly is behind them? Find out here!
Table of contents
Does ketosis give you more performance and energy? That's the hope of many who have chosen the keto diet . And their success proves them right. But what if you want to speed things up, but you haven't yet fat-adapted your body?
Maybe you simply don't have time to wait weeks or months to change your diet because your next big project is just around the corner. This is where so-called exogenous ketones could help.
1. What are ketones?
Ketones – or ketone bodies – are produced by the liver from mobilized fatty acids as soon as your body no longer produces insulin, i.e. when there is hardly any glucose left in the blood.
In this case, your body uses another possible energy source : your fat reserves in your cells. Since ketones don't require insulin to be transported into the cells, your insulin levels remain largely unaffected in ketosis.
Ketones are a fat-based form of energy that can be used by almost the entire body, including your brain and your muscles .[1] Ketones that your body produces itself are called endogenous ketones .
There are three different primary ketone bodies that play a role in ketosis: beta-hydroxybutyrate (BHB) or butyric acid, acetone and acetoacetate (AcAc).
While acetone is essentially a waste product of ketosis and is excreted through urine and breath, beta-hydroxybutyrate and acetoacetate are used for energy production. And it's precisely this acetone that's the reason why some people experience what's known as "keto breath" at the beginning of ketosis—a harmless but unpleasant side effect.
Beta-hydroxybutyrate is considered the most stable ketone body , which is why it is also used to produce exogenous ketones . BHB is broken down more slowly than acetoacetate and therefore remains detectable in the blood for longer. Furthermore, beta-hydroxybutyrate provides your mitochondria with greater potential for ATP production.[2]
2. The difference between endogenous and exogenous ketones
We've briefly touched on both types of ketones. Now it's time to explain the difference. There's more than one way to achieve ketosis . The most well-known way to date involves a period of fasting, such as intermittent fasting, and a high-fat, low-carb , or ketogenic, diet .
Ultimately, it's all pure biochemistry, and you can take advantage of it with biohacking : You are in ketosis when your blood contains elevated levels of ketone bodies—more than 0.5 mM. [3] However, this value is relative and can vary from person to person.
Either you ensure that your body produces endogenous ketones through fasting and the keto diet and wait a few days, weeks, or months for the desired effects, or you take the shortcut via the still unknown second route: exogenous ketones.
Exogenous ketones are ketone bodies that are usually synthesized in the form of beta-hydroxybutyrate and can be ingested in liquid or powder form . Exogenous means that something comes from outside, as in the case of food intake.
Exogenous ketones help you reach ketosis quickly because they work almost immediately. However, your body is not keto-adapted, meaning the effect wears off faster than is possible with a normal ketogenic lifestyle. So, you are in ketosis without living a ketogenic lifestyle .[4]
It is also important to know that exogenous ketones do not produce natural, endogenous ketones or trigger their production in the liver.
3. Benefits of exogenous ketones
Exogenous ketones can put you into ketosis more quickly , temporarily eliminating the need for dietary changes. This allows you to respond quickly to challenges for which you are seeking a state of ketosis.
In 2013, American scientists found that exogenous ketones can have positive effects on people's memory and mental performance.[5]
Another benefit of exogenous ketones is their ability to lower blood levels of glucose , free fatty acids , and triglycerides .[6] This is crucial for people with obesity and diabetes.[7]
4. Types of exogenous ketones
There are two types of exogenous ketones: ketone esters and ketone salts . The latter are a combination of several electrolytes such as calcium, magnesium, potassium, and sodium, as well as artificial ketones.
Due to their composition, they can also increase electrolyte levels in the blood. If you want to reach ketosis faster, ketone salts can be a practical solution for you. But there are even more effective exogenous ketones.
Ketone esters are considered the more powerful of the two because they are able to maintain ketosis for longer .[8] Ketone esters are salt-free and contain beta-hydroxybutyrate with no other additives .
They are not bonded to minerals, but rather to ketone precursors such as butanediol and glycol using an ester compound. The downside ? They are more expensive and have a bad reputation due to their strong, unpleasant taste .
Finally, let's not forget MCT oils . Strictly speaking, they are n't exogenous ketones , but they have comparable functions. The liver is capable of quickly converting MCTs into ketones, but you won't achieve ketosis simply by consuming MCT oil ; that requires a ketogenic lifestyle .
BRAINEFFECT HACK : If you want MCT, then only the best quality. Our MCT C8 oil and MCT powder are both made from 100% medium-chain fatty acid caprylic acid. This can be metabolized particularly quickly by your body and is preferable to MCT blend oils with C10.
5. How safe are exogenous ketones?
In general, exogenous ketones are considered safe for healthy people . However, people with high blood pressure should avoid exogenous ketones, especially in salt form. [9]
The intake of exogenous ketones can occasionally lead to stomach problems .[10] It is therefore recommended to test the dosage and consult a doctor beforehand if you have any existing health problems.
6. Conclusion
The effectiveness of exogenous ketones has been proven in studies, and their use is considered safe under normal circumstances. Therefore, those who want to reap the benefits of ketosis in the short term without having to change their diet will find exogenous ketones a modern and fast way to achieve just that.
7. Sources
[1] Felson, S. MD (2018). What Are Ketones and Their Tests? [https://www.webmd.com/diabetes/ketones-and-their-tests]
[2] Cahill, GF (2006) Annual Review of Nutrition, Vol. 26, p. 1-22. Fuel Metabolism in Starvation. doi: 10.1146/annurev.nutr.26.061505.111258 [https://www.annualreviews.org/doi/full/10.1146/annurev.nutr.26.061505.111258]
[3] Hallberg, SJ et al. (2018). Diabetes therapy: research, treatment and education of diabetes and related disorders vol. 9.2, p. 583-612. Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year. doi:10.1007/s13300-018-0373-9 [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104272/]
[4] Stubbs, B,.J. e. al. (2017). Frontiers in Physiology, p. 848. On the Metabolism of Exogenous Ketones in Humans. doi: 10.3389/fphys.2017.00848 [https://www.frontiersin.org/articles/10.3389/fphys.2017.00848/full]
[5] Kashiwaya, Y. et al. (2013). Neurobiology of aging vol. 34.6 p. 1530-9. A ketone ester diet exhibits anxiolytic and cognition-sparing properties, and lessens amyloid and tau pathologies in a mouse model of Alzheimer's disease. doi:10.1016/j.neurobiolaging.2012.11.023 [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619192/]
[6] Stubbs, B,.J. e. al. (2017). Frontiers in Physiology, p. 848. On the Metabolism of Exogenous Ketones in Humans. doi: 10.3389/fphys.2017.00848 [https://www.frontiersin.org/articles/10.3389/fphys.2017.00848/full]
[7] Boden, G. (2003). Exp Clin Endocrinol Diabetes, p. 121-124. Effects of free fatty acids (FFA) on glucose metabolism: significance for insulin resistance and type 2 diabetes. doi: 10.1055/s-2003-39781 [https://www.ncbi.nlm.nih.gov/pubmed/12784183]
[8] Stubbs, B,.J. e. al. (2017). Frontiers in Physiology, p. 848. On the Metabolism of Exogenous Ketones in Humans. doi: 10.3389/fphys.2017.00848 [https://www.frontiersin.org/articles/10.3389/fphys.2017.00848/full]
[9] Hashim SA, Van Itallie TB (2014). Journal of Lipid Research, p.1818–1826. Ketone body therapy: from the ketogenic diet to the oral administration of ketone ester. doi: 10.1194/jlr.R046599. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617348/]
[10] Nall, R. et al. (2019) Medical News Today. What to know about exogenous ketones. [https://www.medicalnewstoday.com/articles/326607#safety]
