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The Keto diet is all about achieving ketosis, a state in which your body uses and burns fat as a primary energy source. This allows you to burn more fat, and in so doing, lose weight faster. However, the state of ketosis can be hard to induce all by yourself.

This is where Keto diet supplements come in. Keto diet supplements can help you achieve ketosis faster and help you maintain it. Some even have added health benefits. Without further ado, here are 14 of the best Keto diet supplements: Sports Research Premium MCT Oil LevelUp’s Clean MCT Oil is currently 5% off.

It also helps control blood sugar spikes and reduces cravings for junk food. This product is a natural, ketogenic energy supplement that helps you achieve and maintain ketosis, and helps you achieve your weight management goals..

© vbacarin - Getty Images With the trendy keto diet, a Keto 30 Challenge has risen in popularity, too. It involves special supplements, and a nutritionist warns that these supplements and pills may be wasting your money and harming your health. You've heard of the Video: These Keto Chocolate Chip Cookies Are Gluten-Free, Sugar-Free, And Taste AMAZING .

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Men’s Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission. Questions? Reach us at shop@mensjournal.com. Are you trying the hottest nutrition and weight loss craze? The ketogenic diet is everywhere these days, particularly among athletes who want to slim down while bulking up.

If you’re on the keto diet, you need to take keto supplements to replace the nutrients from foods like carbs and dairy that you can’t eat anymore. So we rounded up a list of the best keto supplements. In addition to replacing those lost nutrients, transitioning to the keto diet takes a toll on your body.

The high-fat diet can be tough on the digestive system, too, resulting in diarrhea, nausea, and bloating. Once they achieve ketosis, where the body is burning fat rather than carbs for energy, most ketogenic dieters leave these symptoms behind. Not only does the body get used to the new diet after four to six weeks, by that time most new keto devotees have begun to supplement their nutrition.

Some help the gastrointestinal system digest the fat-rich diet, while others can increase the rate at which the body burns fat. There’s even a supplement to boost ketones beyond what the body itself can produce. This will speed the path toward ketosis and make it easier for you to get keto and stay keto.

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But be sure to supplement with one or more of the keto supplements below. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! .

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Hello, keto friends. Welcome to High-Fat, Low-Carbville; population: 1 billion. Or so it seems, with the wildly popular ketogenic diet rapidly garnering converts across the globe. But because keto-ers are compelled to remove many high-carbohydrate foods from their daily routine, they can miss out on certain nutrients that aren't found in keto foods and may need certain keto supplements to maintain a well-balanced diet.

Because the keto diet restricts your carb intake, you may miss out on many nutrients that are particularly concentrated in these foods. To ensure you stay healthy and keep your body in shape while on the keto diet, make sure you're getting enough of these keto diet supplements in your regular diet.

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One of the key electrolytes lost through urination is magnesium. Magnesium is an energy mineral, which will help you burn fat and lose weight. Of the 700-800 magnesium-dependent enzymes, the most important enzyme reaction that magnesium contributes to involves the creation of energy by activating adenosine triphosphate (ATP), the fundamental energy storage molecule of the body," magnesium-rich foods.

"The ketogenic diet typically cuts out carbohydrate foods like fruits, vegetables, and starches/grains, all of which contain lots of vitamins and minerals (whether they are found naturally in the food or enriched). When thinking about the adequacy of the ketogenic diet, think about what foods are limited and what nutrients they contain," explains Amanda A.

You should also consult your doctor because there are several diseases in which the keto diet is contraindicated." Shutterstock "I recommend carnitine supplementation while following the keto diet," says Shutterstock These key electrolytes don't become any less pivotal just because you've gone keto. "I also recommend a calcium and magnesium supplement, especially for women," advises Manaker.

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There are many Of course, getting Brussels sprouts Artichokes Edamame High-fiber bars High-fiber seed crackers You can also try a fiber supplement like inulin powder. ThamKC/Shutterstock If you feel like you're suffering from digestive distress while on the keto diet—nausea, bloating, excessive fullness—it could help to try a digestive supplement.

probiotic foods, such as yogurt and kimchi, contain too much sugar and carbs than is allowed on the keto diet, while prebiotic foods are also high in carbs. It may be worth investing in the supplement versions of both. Shutterstock "I use a vegan "I will make a keto-green shake with the protein powder, add a quarter of an avocado, a handful of greens, and coconut water, and blend.

Cabeca, who uses her Keto-Green All-in-One Meal Replacement. Not all keto supplements are going to be good for your overall health. Be wary of purchasing and taking these keto supplements while on the diet. Shutterstock Medium Chain Triglycerides, or coconut oil is a better alternative. Shutterstock Your body produces ketones when you get into a state of ketosis.

While this process happens naturally in the body, some people take ketone ester supplements to boost the ketosis process, help to reduce symptoms of the keto flu, and maintain energy levels. And while a ketone ester supplement might be worth investing in during your preliminary keto diet stages, experts don't recommend keeping up with them throughout the diet.

Cabeca. "If needed to start out and help with Shutterstock "Keto drinks and protein shakes/juices do not have to be included in the keto diet. As with any eating pattern, it is best to obtain protein and other nutrients from food sources as much as possible," says Kostro Miller.

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Instead of relying on these supplements, choose real food to fuel your body and reach your nutrition goals." Featuring delicious weight loss recipes, quick and easy sheet pan suppers, slow cooker tips and much more! .

If you’re looking to begin your journey with the ketogenic diet or take your current keto diet to the next level, it may be time to explore the best keto supplements. Finding the right supplements for your keto diet can help you get through the fat adaptation phase without keto flu symptoms, and even improve your physical and cognitive results.

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You’re better off passing on these two keto supplements: Ketone salts like sodium beta-hydroxybutyrate (BHB) seem impressive on the surface, especially if you measure your blood ketone levels. Ketone salts boost your blood ketones very high in a short amount of time, which makes it look like they put you in deep ketosis.

The issue with ketone salts is that they’re a racemic mixture — they’re a 50-50 mix of molecules (called the D form and the L form) that are mirror images of each other. Humans only absorb the D form of ketone salts; the L form shows up in the blood as a ketone, but you don’t actually use it.[6] Dr.

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“The only ketone that’s effective is the D-form,” Veech says. “The L-form is completely different. It’s metabolized in beta-oxidation, which actually makes it harmful. It’s dumb, convenience manufacturing. It’s cheaper to use the racemic salt, but the effects are not only inaccurate, but could be harmful.” You’re best off avoiding ketone salts.

Related: Keto FAQ: Everything You Ever Wanted to Know About the Keto Diet Emulsified MCT oil is a good example of clever marketing without any substance behind it. As the graph above showed, most MCT oils probably won’t increase your ketones by a meaningful amount, especially if the MCT oil contains lauric acid.

It contains some kind of emulsifier that allows it to mix easily into liquids. While that’s convenient, it means you’re getting about 50 percent of the MCTs that you’d get with a normal MCT oil. You end up paying more for a product that’s half as effective. Pass on emulsified MCT oil and get Brain Octane Oil instead.

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Keto is a great way to enhance your performance, and these keto supplements can help you feel your absolute best. If you’re new to keto, check out this complete beginner’s guide to the ketogenic diet for everything you want to know about ketosis. Sign-up for the Bulletproof mailing list and receive the latest news and updates! .

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No matter what diet you try out, there are going to be roadblocks and difficulty with staying motivated. As someone who has tried more diets than pairs of shoes, I can tell you that none of them are easy.While the ketogenic diet has proven to be the most effective for me, I can tell you it’s also one of the more challenging ones to plan and execute.

That was five years ago, and since then I’ve had huge success using keto diet supplements.But because the market has become flooded with these products, and all the fancy marketing and ripped models that appear around them, I always had some suspicions.For the most part, you can fill all types of nutritional gaps through some relatively simple ingredients.

Keto — the diet du jour that celebs like Mick Jagger and Halle Barry are said to have tried — is an entirely new way of eating. Instead of carbohydrates making up the majority of your calories, fat takes the No. 1 spot and carbs are extremely limited when following That’s where exogenous ketones come in.There’s some support that exogenous ketones can be helpful for people already dutifully following the keto diet — but research has been limited.

“I think people are drawn to a quick, easy fix, kind of a magic bullet supplement, and it’s not that this won’t contribute to weight loss, but it’s not that magic bullet,” Griffin says.Langer sums it up this way: “You have to put the effort in,” she says. “If you want to be in ketosis, do the ketogenic diet.

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Since the keto diet restricts or completely cuts a lot of healthy foods, committing to the diet can mean you're missing out on some nutrients. Though it's ideal to get your nutrients through keto food sources, supplements can help if you're running low, says Vanessa Voltolina, R.D.As a starting point, read the ingredient list on anything you're already taking, since not all supplements are ketogenic.

Then, together with your doctor or a nutritionist, you can decide if you want to start taking anything new. The nutrients that you're missing out on are contingent on how you're approaching the diet—eating clean or dirty, vegetarian, dairy-free, and so on–and visiting a doc for a blood test can help you pinpoint what you're lacking and what dosage to take.

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Giorgos tests his blood ketones Mental performance: Tested using an attention test, where the participants had to pay attention to small changes in the length of two lines and indicate when there were subtle changes, and focus test, where participants had to press the relevant key when different circles on the screen changed color.

Giorgos takes the mental performance test Physical performance: Performing reps to exhaustion of the following exercises on different testing days: pushups, jump squats, tricep dips, burps and flutter kicks (a big thank you to Dr. Benjamin Bikman, Ph.D. for his input on how to design this part of the experiment!) Jonatan performs pushups to exhaustion We also designed a questionnaire to test some other, more subjective markers.

The questionnaire looked at the following things: Mood Hunger Mental claity/ “brain fog” Energy Taste Erik fills in the questionnaire Why didn’t we test the effects of the supplements on weight loss? Well, first of all, we would probably have had to continue the testing over much longer periods of time to see any change in weight.

The weight loss claim is just not true. Ketones are fuel molecules that can be used for energy by cells in the body. If you drink ketones, you will burn those ketones. You will not be burning fat. For anyone who wants to get a bit more technical, research by Stubbs and colleagues shows that BHB shuts off lipolysis (fat breakdown).

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But with exogenous ketosis those factors stimulating ketosis are not present, so the overall effect of the ingested BHB is to decrease lipolysis. If the supplements cause enough of a reduction in hunger, this could cause people to eat less and therefore, indirectly, cause weight loss. We will find out just how much of an effect the supplements have on hunger in the experiment.

In fact, a number of people in my consumer survey reported that they stopped using the supplements due to weight gain. This could make sense, as drinking ketones basically means you’re adding empty calories on top of whatever else you’re consuming. We chose 4 major brands of ketone supplement to test.

It’s worth noting that some companies are a little bit more transparent than others. Here is a quick overview of the brands of supplement included in the experiment and the product we tested: Amount of BHB per serving: Unknown: proprietary blend Price per serving: $6.50 Multi-level marketing? Yes Other ingredients: Erythritol, L-taurine, fermented L-leucine, malic acid, natural flavor, stevia, xantham gum, citric acid Amount of BHB per serving: 11.7 g goBHB™ Price per serving: $2.67 Multi-level marketing? No Other ingredients: Citric acid, natural and artificial flavors, beetroot extract, stevia, malic acid, riboflavin (color) Amount of BHB per serving: 11.38 g goBHB™ Price per serving: $3.93 Multi-level marketing? No Other ingredients: MCT oil powder, acacia fiber, cocoa powder, natural flavor, stevia leaf extract, monk fruit extract Amount of BHB per serving: Unknown: proprietary blend* Price per serving: $2.00 Multi-level marketing? Yes Other ingredients: MCT powder, citric acid, natural flavors, silica, guar gum, rebaudioside A and beta carotene (color) *In the case of Kegenix Prime, we are told there are 10 g of Kegenix’s “PRIME ketone blend”, but we are not told how much of those 10 g are BHB and how much are MCT (medium-chain triglyceride) powder.

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The reason we needed five days was that we included a placebo (an artificially flavored drink with no caffeine content) alongside the four brands we tested. Our teammates didn’t know that one of the supplements was a placebo. We also gave everyone a different supplement each time, to rule out any improvement in the tests being a result of people simply getting better at those tests over time.

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This would allow us to compare the results of the tests before and after taking the supplement, and also compare this against the results of the placebo. The reason for testing after one hour was based on Prüvit’s “59-minute test”, which recommends testing ketones 45-60 minutes after taking the supplement (by the way, saying “59 minutes” instead of 60 minutes or 1 hour just sounds like another marketing gimmick to me).

We carried out the testing at more or less the same time each day. As I mentioned before, this was by no means a scientific experiment carried out under lab conditions, and this means we can only draw tentative conclusions from any of the data. Nonetheless, carrying out the testing in the way described above should give most people a good idea of how well the ketone supplements show the noticeable benefits they are marketed to have and provide a clear enough basis for a decision on whether or not to buy them.

The first table shows the average results of all the brands of ketone supplements grouped together and compared to the placebo in this graph. The second table shows how the different brands performed against each other, and against the placebo, too. Table 1 compares exogenous ketones collectively with the placebo.It shows the total average change in markers tested before and after the supplements as a group, versus the placebo.

When the results for the supplement and the placebo were within 0.2 (either % or mmol/L) of each other, we classed the supplement as neither “better” nor “worse” than the placebo. We gave a “winning brand” sticker to the brand that scored highest against the placebo for each marker, but not for physical performance, since none of the supplements performed better than the placebo for that marker.

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We were at the very least expecting that drinking a ketone supplement would cause blood ketones to rise, but an average increase of 0.33 mmol/L is very small. The supplement associated with the highest average increase in blood ketones was Prüvit’s Keto-OS Max, but it was only an increase of 0.6 mmol/L.

I had the chance to interview Dr. Ryan Lowery, Ph.D. about this in person. He performs some (not peer-reviewed) research on different brands of ketone salts and is listed as one of the “specialists” on Prüvit’s website. He suggested that we had perhaps ran the tests too long after the supplements were taken, stating that blood ketones tend to peak at 30 minutes.

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Plus, do you really want to spend up to $390/month on a product that gives you the benefits of ketosis for half an hour? I also chatted to some Prüvit reps, who told me that it might be necessary to keep taking the supplements for a couple of months to start to see more elevated ketones.

But I would hesitate before spending money on a two-month supply just to find out if that’s true. Real Ketones’ Kegenix Prime was associated with a decrease blood ketones. Not a good start, and we’ll get back to this point later. For many of the other markers, the ketone supplements performed pretty poorly, especially for physical performance! The ketone supplements were associated with a 5.4% decrease in physical performance while the artificially-sweetened, non-caffeinated beverage I used as a placebo was associated with a 20.3% increase: a big difference in favour of the placebo.

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via amazon.com Medium-chain triglycerides (MCT) are fatty acids usually derived from coconut or palm oil. They are one of several popular keto supplements commonly used by keto dieters. a 2018 review suggests that people who use MCT oil reach ketosis more quickly than people who do not. Plus, people who use MCT oil may have higher levels of circulating ketones in the blood, the review said.

Vojdani says. Taking it in the morning will help you get the biggest benefits from that brain boost, he adds. “It really helps curb appetite, pushing your first true meal into later in the day and potentially amplifying the effect of intermittent fasting if you are doing this alongside keto,” he says.

Buy now via amazon.com This is a type of ketone metabolite—an energy molecule. Your body forms beta-hydroxybutyrate (BHB) when it’s breaking down and burning fat; people in ketosis tend to have higher levels of BHB. As one of many keto supplements, BHB salts “trick the body and force the brain to lower glucose production and switch to burning fat instead,” says Sarah Peterson, content manager at 10 ways the keto diet can backfire.

As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan.Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients.Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.Here are the best supplements to take on a keto diet..

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Flavor Keto powders often come with flavoring while at the same time being sugar-free and low net carb. You can find basic flavors like vanilla or chocolate, but some manufacturers offer more inventive flavors. If you have a sweet tooth, select a powder sweetened with stevia, a natural nonsugar substitute, over artificial sweeteners to keep with your macros.

FAQ Q. Why are electrolytes an important supplement for a keto diet? A. Especially when you start a keto diet, your kidneys will dump excess water, which puts you at risk for losing key minerals, like potassium, calcium, sodium, and magnesium. This can result in "keto flu" symptoms like fatigue, brain fog, and other unpleasant symptoms that can be mitigated by an intake of these key electrolytes.

Is caffeine allowed on a keto diet? A. Yes, in fact many keto supplements contain caffeine, usually in the form of green tea, to combat fatigue associated with starting a keto diet. They are also included in keto supplements formulated for workouts and athletes, as caffeine is a performance enhancer.

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The keto diet is a powerful tool for weight loss, hormone balance, brain function, and more. When you’re on a ketogenic diet, your body runs a little differently, and you have a few specific needs. Electrolytes, ketone supplements, specific vitamins, and mitochondrial enhancers can all help you feel even better when you’re in ketosis.

Read on to learn why you’re better off skipping these supplements, and what to use instead. The ketogenic diet is a powerful tool for upgrading your body and brain. Eating keto has all kinds of benefits, including: More fat burning and weight loss Better brain function Balanced hormones Stronger mitochondria for more energy Decreased cravings You get all these benefits because your body runs differently on a ketogenic diet.

Here, four of the best keto supplements to take when you’re on a ketogenic diet, plus two common supplements you can skip. Download: 7-Day Keto Meal Plan and Recipes for Beginners These four supplements are particularly valuable when you’re on any type of keto diet, whether it’s standard, targeted keto.

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It can give you extra mental focus when you sit down to start your day, and it’s also great for a physical boost before an intense workout. Not all MCT oils deliver the same results. Look for an MCT oil that is pure caprylic acid (C8), like Brain Octane, which your body can convert into ketones (bundles of fuel) almost instantly.

Other, standard medium chain triglyceride (MCT) oils contain weaker ingredients like capric acid and lauric acid, which provide only a fraction of the ketones that C8 MCTs do. You can read more about the different types of MCT oil here. The graph below shows how much more Brain Octane Oil increases ketone levels, compared to generic MCT oil and coconut oil: Learn all about MCT oil and keto here, including how it spurs weight loss.

Your glycogen stores are energy reserves; when you do something particularly taxing or go a few hours without eating, you’ll start to burn your glycogen stores for fuel. Things are different when you’re on a keto diet. You aren’t eating carbs or sugar, which means your glycogen stores stay pretty empty.

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Your body needs a lot of water to store glycogen, which is why you lose several pounds of water weight in your first few days on keto — you’re emptying your glycogen stores and getting rid of the water that goes with them. As you lose water, your kidneys excrete electrolytes — sodium, magnesium, and potassium — to keep your system in balance.

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To prevent these keto side effects, make sure you get plenty of electrolytes when you’re in ketosis. Magnesium: 400 mg/day, taken in the morning or before bed Best form: magnesium citrate or magnesium glycinate Potassium: 4000 mg/day, dissolved in water and taken throughout the day. Don’t drink it all at once; it’ll cause digestive distress Best form: potassium chloride powder Sodium: 2000-4000 mg/day, dissolved in water or on food Best form: Sea salt or pink Himalayan salt Folate is an essential building block for your brain and for DNA synthesis.

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Vitamin B6 works alongside folate as a cofactor. The two deplete each other, so you want to make sure you have plenty of both. Fortunately, pork, beef, and eggs are all high in vitamin B6, so as long as you’re eating meat on keto, you probably have enough B6. When you’re looking for a folate supplement, always choose methyl folate and not folic acid; if you have an MTHFR gene mutation (many people do), you won’t use folic acid properly and it can build up in your system and cause problems.

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There was a 1.25% greater increase in mental performance with the supplements than the placebo and a 17.6% greater increase than the placebo in mood. There was not much difference at all in perceived mental clarity between the supplements and the placebo. Energy levels decreased in the testing with the ketone supplements.

We would have needed to see much bigger increases across numerous markers to persuade me that the supplements are worth spending money on. Satiety decreased in both cases, slightly less with the supplements than with the placebo: participants reported feeling less hungry after taking the supplements than after taking the placebo.

Especially since, as noted before, BHB switches off lipolysis. In terms of taste, the placebo was the winner, with a taste score of 7/10 versus a combined 4.6/10 for the supplements. One of the reasons that exogenous ketone supplements need to be sweetened is that the ketones themselves taste pretty bad (this is one of the reasons why it is difficult to market ketone esters).

First, it is interesting that the Kegenix Prime supplement scored so high on taste (nearly as high as the placebo). The Kegenix Prime supplement showed, in our experiment, to be ineffective at raising blood ketones. In fact, on average blood ketones dropped by 0.03 mmol/L with this supplement. Could the better taste of the Kegenix Prime and the lack of effect on blood ketones mean that Kegenix Prime doesn’t really contain much BHB at all? Remember that Kegenix Prime has a “proprietary blend” that doesn’t tell you how much BHB is in the supplement.

Kegenix Prime scored as the “winning brand” for 4 out of the 7 markers tested: mental performance, satiety, mental clarity and energy. Compared to the other supplements, it also scored highest for physical performance, although none of the supplements were listed as a “winner” since the placebo outperformed them all for that marker.

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This really raises the question we brought up in the section on the potential problems with the supplements: the other ingredients added to the supplements. The fact that the supplement that did not raise blood ketones is also the one that outperformed the other supplements for so many of the markers, really does suggest that any effects that the supplements do have may well be down to the other ingredients that the supplements contain.

I can personally think of many more beneficial ways to invest money in my health, such as buying grass-fed meat and organic vegetables, or even buying a bicycle and riding it outside in the sunshine. Importantly, at Diet Doctor we do not think you need to spend any extra money at all in order to revolutionize your health.

A lot of you who answered the survey made exactly these points in your explanations of reasons for not taking the supplements. I whole-heartedly agree. Of course, there may be some people who choose to take these supplements because they genuinely do feel they benefit from them. This is of course your choice and this article in no way aims to shame or criticize anybody.

As Dr. Ryan Lowery pointed out to me, ketone supplements could play an important role in the future for elite sports performance, for example, or for people with brain injuries who cannot metabolize glucose properly. I am encouraged that scientists are working to develop these possibilities and, as long as plenty of peer-reviewed scientific research is done into the products being developed, I could feel more positive about the ketone salts in the future.

Dr. Brianna Stubbs made another important point when I interviewed her about the science on ketone supplements. She told me: It is important to define what it means to be “in ketosis”. If being “in ketosis” means having ketones in your blood, then of course ketone supplements get you into ketosis.

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Getting this distinction right will go a long way towards stopping ketone salts companies from using misleading marketing about the issue. We need to reach a consensus about what being “in ketosis” means and then force companies to use that definition. I think the key point here is misleading marketing, and this goes for all commercial food and health products, not just ketone supplements.

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It is important to keep a clear head and not be taken in. To stay objective and be aware that when a company appears to be providing you with “information”, it may well just be using clever marketing to make you buy a product..

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While the buzz seems to be heating up around the ketogenic diet, the eating philosophy isn't new. In fact, it’s been used as a treatment for epilepsy since the 1920s and came back into the spotlight in the ‘90s when Dateline ran a segment highlighting it as a treatment option.

When you eat this way — typically we’re talking less than 50 grams of carbohydrates a day — “you’ll consume an enormous amount of fat,” says Instagram..

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MCT Oil is a unique type of clear and tasteless oil containing pure Medium-chain triglycerides (MCTs). MCTs are fats that your body uses more easily than other fats. Manufacturers extract MCTs from either coconut or palm kernel oil and doctors prescribe them to treat digestive system disorders, seizures, and many other illnesses.

These peptides are the hydrolyzed form of collagen. The process of hydrolysis breaks down collagen into small molecules which your body can then digest and use. Benefits of collagen peptides include: Youthful skin Stronger and bigger muscles Healthy joints Stronger bones Lower levels of inflammation Easier post-workout recovery However, the main reason why you should add collagen peptides to your keto diet is that it can make your diet easier.

It is also a highly satiating type of protein, so you won't need to take too much of it [8]. First, make sure you are getting collagen peptides from a reliable source. Look for clean products without fillers or artificial ingredients. And, of course, make sure they don't contain caloric sweeteners.

With all that out of the way, use collagen peptides like you would any other protein supplement: add it to your smoothies, tea, coffee, cakes, muffins, pancakes, etc. Or you can simply add a scoop or two to a glass of water and drink as is. Collagen peptides have a fairly mild taste, so you won't even notice it's there.

Take it half an hour before a workout or even shortly after a workout. Add it to your morning coffee for increased energy and appetite control. You can also add it to your lunch to stay full. Just don't go over the recommended limit as should be the case with any other supplement.

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via amazon.com Medium-chain triglycerides (MCT) are fatty acids usually derived from coconut or palm oil. They are one of several popular keto supplements commonly used by keto dieters. a 2018 review suggests that people who use MCT oil reach ketosis more quickly than people who do not. Plus, people who use MCT oil may have higher levels of circulating ketones in the blood, the review said.

Vojdani says. Taking it in the morning will help you get the biggest benefits from that brain boost, he adds. “It really helps curb appetite, pushing your first true meal into later in the day and potentially amplifying the effect of intermittent fasting if you are doing this alongside keto,” he says.

Buy now via amazon.com This is a type of ketone metabolite—an energy molecule. Your body forms beta-hydroxybutyrate (BHB) when it’s breaking down and burning fat; people in ketosis tend to have higher levels of BHB. As one of many keto supplements, BHB salts “trick the body and force the brain to lower glucose production and switch to burning fat instead,” says Sarah Peterson, content manager at 10 ways the keto diet can backfire.

As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan.Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients.Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.Here are the best supplements to take on a keto diet..

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Flavor Keto powders often come with flavoring while at the same time being sugar-free and low net carb. You can find basic flavors like vanilla or chocolate, but some manufacturers offer more inventive flavors. If you have a sweet tooth, select a powder sweetened with stevia, a natural nonsugar substitute, over artificial sweeteners to keep with your macros.

FAQ Q. Why are electrolytes an important supplement for a keto diet? A. Especially when you start a keto diet, your kidneys will dump excess water, which puts you at risk for losing key minerals, like potassium, calcium, sodium, and magnesium. This can result in "keto flu" symptoms like fatigue, brain fog, and other unpleasant symptoms that can be mitigated by an intake of these key electrolytes.

Is caffeine allowed on a keto diet? A. Yes, in fact many keto supplements contain caffeine, usually in the form of green tea, to combat fatigue associated with starting a keto diet. They are also included in keto supplements formulated for workouts and athletes, as caffeine is a performance enhancer.

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The keto diet is a powerful tool for weight loss, hormone balance, brain function, and more. When you’re on a ketogenic diet, your body runs a little differently, and you have a few specific needs. Electrolytes, ketone supplements, specific vitamins, and mitochondrial enhancers can all help you feel even better when you’re in ketosis.

Read on to learn why you’re better off skipping these supplements, and what to use instead. The ketogenic diet is a powerful tool for upgrading your body and brain. Eating keto has all kinds of benefits, including: More fat burning and weight loss Better brain function Balanced hormones Stronger mitochondria for more energy Decreased cravings You get all these benefits because your body runs differently on a ketogenic diet.

Here, four of the best keto supplements to take when you’re on a ketogenic diet, plus two common supplements you can skip. Download: 7-Day Keto Meal Plan and Recipes for Beginners These four supplements are particularly valuable when you’re on any type of keto diet, whether it’s standard, targeted keto.

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It can give you extra mental focus when you sit down to start your day, and it’s also great for a physical boost before an intense workout. Not all MCT oils deliver the same results. Look for an MCT oil that is pure caprylic acid (C8), like Brain Octane, which your body can convert into ketones (bundles of fuel) almost instantly.

Other, standard medium chain triglyceride (MCT) oils contain weaker ingredients like capric acid and lauric acid, which provide only a fraction of the ketones that C8 MCTs do. You can read more about the different types of MCT oil here. The graph below shows how much more Brain Octane Oil increases ketone levels, compared to generic MCT oil and coconut oil: Learn all about MCT oil and keto here, including how it spurs weight loss.

Your glycogen stores are energy reserves; when you do something particularly taxing or go a few hours without eating, you’ll start to burn your glycogen stores for fuel. Things are different when you’re on a keto diet. You aren’t eating carbs or sugar, which means your glycogen stores stay pretty empty.

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Your body needs a lot of water to store glycogen, which is why you lose several pounds of water weight in your first few days on keto — you’re emptying your glycogen stores and getting rid of the water that goes with them. As you lose water, your kidneys excrete electrolytes — sodium, magnesium, and potassium — to keep your system in balance.

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To prevent these keto side effects, make sure you get plenty of electrolytes when you’re in ketosis. Magnesium: 400 mg/day, taken in the morning or before bed Best form: magnesium citrate or magnesium glycinate Potassium: 4000 mg/day, dissolved in water and taken throughout the day. Don’t drink it all at once; it’ll cause digestive distress Best form: potassium chloride powder Sodium: 2000-4000 mg/day, dissolved in water or on food Best form: Sea salt or pink Himalayan salt Folate is an essential building block for your brain and for DNA synthesis.

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Vitamin B6 works alongside folate as a cofactor. The two deplete each other, so you want to make sure you have plenty of both. Fortunately, pork, beef, and eggs are all high in vitamin B6, so as long as you’re eating meat on keto, you probably have enough B6. When you’re looking for a folate supplement, always choose methyl folate and not folic acid; if you have an MTHFR gene mutation (many people do), you won’t use folic acid properly and it can build up in your system and cause problems.

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Giorgos tests his blood ketones Mental performance: Tested using an attention test, where the participants had to pay attention to small changes in the length of two lines and indicate when there were subtle changes, and focus test, where participants had to press the relevant key when different circles on the screen changed color.

Giorgos takes the mental performance test Physical performance: Performing reps to exhaustion of the following exercises on different testing days: pushups, jump squats, tricep dips, burps and flutter kicks (a big thank you to Dr. Benjamin Bikman, Ph.D. for his input on how to design this part of the experiment!) Jonatan performs pushups to exhaustion We also designed a questionnaire to test some other, more subjective markers.

The questionnaire looked at the following things: Mood Hunger Mental claity/ “brain fog” Energy Taste Erik fills in the questionnaire Why didn’t we test the effects of the supplements on weight loss? Well, first of all, we would probably have had to continue the testing over much longer periods of time to see any change in weight.

The weight loss claim is just not true. Ketones are fuel molecules that can be used for energy by cells in the body. If you drink ketones, you will burn those ketones. You will not be burning fat. For anyone who wants to get a bit more technical, research by Stubbs and colleagues shows that BHB shuts off lipolysis (fat breakdown).

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But with exogenous ketosis those factors stimulating ketosis are not present, so the overall effect of the ingested BHB is to decrease lipolysis. If the supplements cause enough of a reduction in hunger, this could cause people to eat less and therefore, indirectly, cause weight loss. We will find out just how much of an effect the supplements have on hunger in the experiment.

In fact, a number of people in my consumer survey reported that they stopped using the supplements due to weight gain. This could make sense, as drinking ketones basically means you’re adding empty calories on top of whatever else you’re consuming. We chose 4 major brands of ketone supplement to test.

It’s worth noting that some companies are a little bit more transparent than others. Here is a quick overview of the brands of supplement included in the experiment and the product we tested: Amount of BHB per serving: Unknown: proprietary blend Price per serving: $6.50 Multi-level marketing? Yes Other ingredients: Erythritol, L-taurine, fermented L-leucine, malic acid, natural flavor, stevia, xantham gum, citric acid Amount of BHB per serving: 11.7 g goBHB™ Price per serving: $2.67 Multi-level marketing? No Other ingredients: Citric acid, natural and artificial flavors, beetroot extract, stevia, malic acid, riboflavin (color) Amount of BHB per serving: 11.38 g goBHB™ Price per serving: $3.93 Multi-level marketing? No Other ingredients: MCT oil powder, acacia fiber, cocoa powder, natural flavor, stevia leaf extract, monk fruit extract Amount of BHB per serving: Unknown: proprietary blend* Price per serving: $2.00 Multi-level marketing? Yes Other ingredients: MCT powder, citric acid, natural flavors, silica, guar gum, rebaudioside A and beta carotene (color) *In the case of Kegenix Prime, we are told there are 10 g of Kegenix’s “PRIME ketone blend”, but we are not told how much of those 10 g are BHB and how much are MCT (medium-chain triglyceride) powder.

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The reason we needed five days was that we included a placebo (an artificially flavored drink with no caffeine content) alongside the four brands we tested. Our teammates didn’t know that one of the supplements was a placebo. We also gave everyone a different supplement each time, to rule out any improvement in the tests being a result of people simply getting better at those tests over time.

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This would allow us to compare the results of the tests before and after taking the supplement, and also compare this against the results of the placebo. The reason for testing after one hour was based on Prüvit’s “59-minute test”, which recommends testing ketones 45-60 minutes after taking the supplement (by the way, saying “59 minutes” instead of 60 minutes or 1 hour just sounds like another marketing gimmick to me).

We carried out the testing at more or less the same time each day. As I mentioned before, this was by no means a scientific experiment carried out under lab conditions, and this means we can only draw tentative conclusions from any of the data. Nonetheless, carrying out the testing in the way described above should give most people a good idea of how well the ketone supplements show the noticeable benefits they are marketed to have and provide a clear enough basis for a decision on whether or not to buy them.

The first table shows the average results of all the brands of ketone supplements grouped together and compared to the placebo in this graph. The second table shows how the different brands performed against each other, and against the placebo, too. Table 1 compares exogenous ketones collectively with the placebo.It shows the total average change in markers tested before and after the supplements as a group, versus the placebo.

When the results for the supplement and the placebo were within 0.2 (either % or mmol/L) of each other, we classed the supplement as neither “better” nor “worse” than the placebo. We gave a “winning brand” sticker to the brand that scored highest against the placebo for each marker, but not for physical performance, since none of the supplements performed better than the placebo for that marker.

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We were at the very least expecting that drinking a ketone supplement would cause blood ketones to rise, but an average increase of 0.33 mmol/L is very small. The supplement associated with the highest average increase in blood ketones was Prüvit’s Keto-OS Max, but it was only an increase of 0.6 mmol/L.

I had the chance to interview Dr. Ryan Lowery, Ph.D. about this in person. He performs some (not peer-reviewed) research on different brands of ketone salts and is listed as one of the “specialists” on Prüvit’s website. He suggested that we had perhaps ran the tests too long after the supplements were taken, stating that blood ketones tend to peak at 30 minutes.

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Plus, do you really want to spend up to $390/month on a product that gives you the benefits of ketosis for half an hour? I also chatted to some Prüvit reps, who told me that it might be necessary to keep taking the supplements for a couple of months to start to see more elevated ketones.

But I would hesitate before spending money on a two-month supply just to find out if that’s true. Real Ketones’ Kegenix Prime was associated with a decrease blood ketones. Not a good start, and we’ll get back to this point later. For many of the other markers, the ketone supplements performed pretty poorly, especially for physical performance! The ketone supplements were associated with a 5.4% decrease in physical performance while the artificially-sweetened, non-caffeinated beverage I used as a placebo was associated with a 20.3% increase: a big difference in favour of the placebo.