Ketone drinks have gained popularity in recent years. These beverages claim to contain ketones and ketone precursors, which may help increase ketone levels in the body, potentially leading to ketosis. The effects of these drinks may mimic those of the ketogenic diet, which requires strict carbohydrate limitations. However, research on their effects and safety is still ongoing. In this article, we provide an overview of the science-backed benefits of ketone drinks and examine their safety for consumption.
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Ketones are organic compounds in the body. When glucose levels are extremely high or low, the body stimulates the liver to produce ketones naturally.
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Ketone esters are usually more effective in increasing blood ketone levels than ketone salts. However, they are more expensive and less tasty.
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Drinking ketones might help induce ketosis in the body, potentially leading to similar effects as the keto diet.
What are ketones?
Ketones are organic compounds naturally present in the body. The liver produces them when it breaks down fatty acids instead of glucose as a source of energy. Endogenous ketones in the body can be divided into three types:
- Acetoacetate (AcAc)
- Beta-hydroxybutyrate (BHB)
- Acetone
Endogenous ketones play an important role in the human body. They provide an alternative source of energy, especially for the brain, helping to keep them functioning when glucose is not available for energy production. Ketones are also important for heart and muscle tissue, supplying them with energy, when glucose is not available and helping to prevent muscle breakdown.
Ketones gained popularity due to the keto diet, a low-carbohydrate, high-fat diet that shifts the body’s metabolism into a state of ketosis. Under normal physiological conditions, the body uses carbohydrates to convert into glucose for energy. In ketosis, with limited carbohydrates, the body shifts to source energy from fatty acids, breaking them down into an alternative 'emergency' source of energy — ketones. This process might lead to fat burning and weight loss, but the current scientific evidence is not entirely favorable in regard to these claimed benefits.
What are ketone drinks?
Ketone drinks are liquid ketone supplements. These beverages aim to provide exogenous ketones or their precursors to mimic ketosis in the body. Using an exogenous ketone supplement might be a potential addition to the ketogenic diet, which is known for quite a strict reduction of carbohydrates and high consumption of fats.
Ketone drinks belong to one of the subgroups:
- Ketone salts. These ketone drinks usually contain beta-hydroxybutyrate (BHB), which is bound to minerals such as potassium, magnesium, or calcium. This ketone salt is soluble in water, and after digestion, it breaks into BHB, raising blood ketone levels. Ketone salts are usually more affordable and have a better taste, but they are usually less effective in increasing blood ketone levels due to the lower amount of ketones in these drinks.
- Ketone esters. These ketone supplements contain BHB bound to an alcohol molecule rather than a mineral. The body metabolizes ketone esters more quickly, which may result in a faster increase in blood ketone levels. However, ketone esters are typically more expensive and may have specific tastes that some people find unpleasant.
Is it safe to drink ketone drinks?
Ketone supplements might lead to specific side effects such as stomach discomfort, nausea, or diarrhea. These side effects are usually mild and should decrease over time. To reduce potential side effects and allow your body to adjust, start with a lower dose of ketone supplement and increase it gradually.
The overconsumption of ketone supplements, especially ketone salts, might contribute to electrolyte imbalances. Aim to monitor your intake of electrolytes from foods and supplements and drink enough water to keep adequate hydration.
Excessive consumption over a prolonged time might also lead to ketoacidosis, especially among individuals with diabetes. Individuals with diabetes should consult with a healthcare provider to determine whether taking this drink mix is suitable for them.
Safety and precautions
While starting ketone supplements, it is essential to discuss with a healthcare provider if they are suitable for you. Overconsumption of ketone drinks might lead to gastrointestinal issues such as nausea, stomach ache, or diarrhea.
The article published in Cureus summarized the other potential side effects of the ketogenic diet among over 200 individuals who follow this type of diet. The other side effects of introducing ketogenic supplements or diets are dizziness, polyuria (excessive urination), halitosis (characteristic bad breath), heart palpitations, sluggishness (lack of energy), constipation, and muscle pain.
Moreover, ketone supplements might not be suitable for certain individuals. The effect and safety of ketone drinks have not been evaluated in pregnant or breastfeeding individuals, and therefore, they should discuss it with a healthcare provider.
Ketone supplements might not be suitable for individuals with diabetes as they might increase the risk of diabetic ketoacidosis (DKA), reducing blood pH and making it more acidic, which might lead to serious consequences such as organ failure. Individuals with heart or kidney disease might consult taking ketone supplements with a medical professional. Ketone salts contain high levels of electrolytes such as calcium, magnesium, or potassium, which might worsen certain conditions.
Recommended dosages
If you aim to introduce ketone supplements into your diet, you might consult a healthcare professional who can help determine the dose that is suitable for you. The dose of ketones may vary between different ketone supplements and will also depend on an individual's health condition and health goals.
It is advisable to start with a lower dose and increase it gradually. This allows you to track how your body reacts and adjusts to ketone supplements, helping minimize potential side effects.
Potential benefits of ketone drinks
The effects of the keto diet and exogenous ketones have been investigated in various studies and clinical trials. However, the research that specifically investigates the potential benefits of ketone drinks is still very limited.
Increased energy and endurance
A limited number of studies confirm the positive effect of ketone supplementation on increased energy and endurance. A systematic review published in Advances in Nutrition summarized the findings of 10 studies with over 100 participants. Only 3 out of 16 evaluated physical performance metrics were improved by ketone supplementation.
However, most of the studies that used either ketone esters or ketone salts reported high variability in the methodologies, showing that the outcomes are not consistent enough to support ketone supplementation to improve physical performance.
Weight loss support
There is limited evidence that ketone drinks help with weight loss. A study published in Obesity has shown that consuming ketone drinks might lower the levels of ghrelin (a hunger hormone) and reduce appetite. The study published in Nutrients has also assessed the effect of ketone drinks on 48 participants, showing that drinking ketones might reduce appetite and lead to weight loss.
Both studies assessed the effects of ketone drinks on weight loss and related metrics in a small number of participants, and further research is needed to support this claim.
Cognitive functions
The study published in Alzheimer’s & Dementia has assessed the effect of exogenous ketones on cognitive function. The participants who drank 30 g of ketones daily for 6 months had higher levels of brain ketones and improvements in certain cognitive functions such as memory or processing speed were observed.
Similarly, as in other studies, the number of participants was very low and the study was limited to a specific group of people to draw definite conclusions.
Final word
Exogenous ketones have become popular as supplements that might help induce ketosis in the body. They are additions to the keto diet, which strictly limits certain foods. While ketone drink manufacturers claim benefits such as increasing performance, aiding in weight loss, or improving cognitive function, the number of studies confirming these claims is still very limited.
If you plan to consume ketone drinks, it is worth consulting with a healthcare professional to determine whether these supplements are right for you. Supplementation shouldn’t be a substitute for other healthy practices, such as regular exercise or a nutrient-rich diet.
FAQ
How quickly do ketone drinks work?
Ketone drinks usually increase your blood ketone levels in time ranging between 30 minutes and 1 hour. Among the ketone supplements, ketone ester drinks usually act faster than ketone salt-based ones.
Can I drink ketone drinks while fasting?
It is important to discuss with a healthcare provider whether consuming ketone supplements while fasting is suitable for you, considering your health history. Ketone drinks might provide an alternative source of energy during fasting however they may cause adverse effects in some.
Can I take ketone drinks with coffee?
If you aim to introduce ketone supplements into your diet, it’s a good idea to consult with a healthcare professional to determine whether they are suitable for you and your lifestyle. Overall, ketone drinks may be combined with coffee if desired.
Which ketones are best: salts or esters?
Choosing the right ketone supplement depends on your individual needs and preferences. According to current scientific evidence, ketone esters are usually more effective than ketone salts in raising blood ketone levels. However, they are often more expensive and have a stronger, less pleasant taste.
11 resources
- Annual Review of Nutrition. Metabolic and signaling roles of ketone bodies in health and disease.
- Frontiers in Physiology. Ketone ester-what's in a name? Ambiguity begets uncertainty.
- Obesity. A ketone ester drink lowers human ghrelin and appetite.
- Nutrients. The potential health benefits of the ketogenic diet: a narrative review.
- Experimental Physiology. Exogenous ketone supplementation: an emerging tool for physiologists with potential as a metabolic therapy.
- Human Kinetics Journal. Gastrointestinal effects of exogenous ketone drinks are infrequent, mild, and vary according to ketone compound and dose.
- Nutrients. Two-week exclusive supplementation of modified ketogenic nutrition drink reserves lean body mass and improves blood lipid profile in obese adults: a randomized clinical trial.
- Cureus. Ketogenic diets: side effects, attitude, and quality of life.
- Alzheimer's & Dimentia. A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment.
- Neural Regeneration Research. Ketogenic diet versus ketoacidosis, what determines the influence of ketone bodies on neurons?
- Advances in Nutrition. Utility of ketone supplementation to enhance physical performance: a systematic review.
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