How to choose a ketone supplement
When doing your research on various ketone supplements, you will discover many claimed benefits of such on a variety of keto websites. Some of these will include, but are certainly not limited to, increased fat burn, accelerated weight loss, improved mental performance, increased energy, enhanced mood, improved athletic performance, appetite suppression, decreased inflammation, improved quality of sleep, ease of achieving ketosis after “cheat meals”, decreased keto flu symptoms, etc.
Exogenous ketones are supplements that are said to help the body achieve ketosis more quickly and efficiently than diet alone. Sounds great, right? But do these ketone supplements actually work and do what they say they will?
We are huge advocates of nutritional ketosis. As previously explained, our bodies produce the ketones needed to use fat as fuel if a keto diet (low carb, high fat) is strictly followed. From there, we believe that quality exogenous ketones will amplify the effects of the keto diet. Personally, we would steer clear of any supplement claiming that you can eat “whatever you want” and still maintain ketosis. For example, Real Ketones promise that by taking their product, Kegenix Prime, you can “say goodbye to restrictive, hard to follow diets” (in reference to keto) and “let Kegenix do the work for you”. Another company, Pruvit, claims that “ketones make the fat melt off your body” in this promotional video. It also claims that if you wanted to reach ketosis naturally, you would either need to work out 10x harder and longer or be like one of the “extreme people” who “bio hack their bodies” to get into ketosis, which “can take weeks or months”. We find this type of marketing to be irresponsible, and again, believe that nutritional ketosis is best. It has so many health benefits, so it is very advantageous to do the work and change your lifestyle.
Clearly, as with any supplement you may be considering, it is imperative to do your research to ensure that what you are buying has quality ingredients that will produce the results they claim to produce. If you do, you will find that ketone supplements work.
There are a number of things to look for when considering a ketone supplement. First and foremost, we always look for companies that offer a 100 percent satisfaction guarantee – or your money back. Why, you may ask? If companies are producing products that perform as they promise and contain the ingredients they advertise, they should feel confident that the majority of their customers will be satisfied with the product. A money-back guarantee demonstrates the confidence the company has in its product and the results you will enjoy by using such product.
Quality ingredients are also imperative when considering supplements. These ingredients should be clinically proven to produce results. Exogenous ketone supplements should most certainly contain BHB, sodium, potassium, magnesium, and calcium – all of which speed up the process of ketosis and help balance electrolyte levels, which tend to drop on a keto diet. They should also be low calorie (50 calories or less per serving) and low carb (1 gram or less of carbohydrates per serving).
We also look for supplements that do not contain artificial sweeteners, binders, additives or preservatives and those which are gluten free, dairy free, non-GMO, and vegan. We like to enjoy a clean and natural diet, and we feel doing so, combined with our high fat and low carb lifestyle, promotes nutritional ketosis.
Now that you know what to look for, you may be wondering how exogenous ketone supplements work.
How Exogenous Ketone Supplements Work
Most exogenous ketone supplements come in powder form, which you mix with water, and drink almost immediately. When drinking them, you are basically putting ketones into your bloodstream, kind of like taking a shortcut to the process your body naturally goes through when experiencing ketosis. These ketones have a variety of effects after consumption. The most desired effect is the supplement’s ability to elevate ketone bodies in the blood. When using Keto Magic, our own exogenous ketone supplement, we experience reduced hunger and cravings, increased energy, increased athletic performance, and improved focus. These benefits are in alignment with advocates of quality exogenous ketones.
How to Determine if Ketone Supplements Work
Do ketone supplements work? To know if a particular ketone supplement works, there are a number of ways you can test to see its effect on your body! The first and probably most accurate way is to test your blood ketones. Products such as Keto Mojo allow you to test your blood ketones before and after consuming a supplement to see how it directly impacts your levels! All you need to know is the acceptable ketone levels in a healthy person. According to Keto Mojo, there are various quantities that either indicate low or high presence of ketones in the blood. High ketone levels are indicated by a measurement above 3.0 mmol/L of ketones optimal ketone levels are indicated by a measurement of 1.6 to 2.9 mmol/L, and measurements of 0.5 mmol/L indicate very low levels of ketone in the blood. So, if your baseline measures at 0.5mmol/L, and you retest 30 minutes after taking an exogenous ketone supplement with a measurement of 2.8 mmol/L, that’s a pretty good indication that the ketone supplement works.
Urine strips are the cheapest testing option, and they allow you to test your ketone levels in a few seconds. You simply urinate on a test strip and read the results by comparing the color the strip turns to an indicator chart on the bottle the strips come in. This process isn’t as accurate as testing your blood, however, as the longer you are in ketosis, your body adjusts and optimizes how it uses excess ketones. Consequently, levels may not register accurately on a strip. If you’re using them to start your journey, however, they are a great choice, and a wonderful way to determine whether or not a ketone supplement works!
Another way to determine if an exogenous ketone supplement works is to perform a specific workout one day – for example, performing reps to exhaustion of jump squats, and doing the same workout the next day AFTER taking the exogenous ketone supplement. Note any differences in how you feel during and after the workout, paying special attention to how many reps can be completed before reaching exhaustion. If a ketone supplement is working, you should notice an increase in ease and reps after the supplement is taken. You can also pay attention to overall mood, energy levels, and ability to concentrate following supplement consumption – all of which are likely to increase if the supplement “works”.