The ketone effect

Ketones: An energy boost

Many diseases of civilisation, like obesity, cardiovascular disease and some immune disorders, are exacerbated, if not caused, by unmindful, non-holistic lifestyles. General tiredness or a decline in physical or mental abilities in otherwise healthy people are also possible symptoms of careless eating habits. And it is not just our body and mind that are affected – our spirit often lacks energy too. In short, the wrong diet can play a significant role in diminishing vitality, health and enjoyment of life.

There is something we can do about this. One of the most direct and effective ways is through a keto diet – with support from exogenous ketones. Exogenous ketone supplements cut the time it takes to reach ketosis – or enhance the positive effects of an existing longer-term keto diet. By taking exogenous ketones, even people who do not want to cut out carbohydrates can enjoy the benefits of ketosis.

The proven effects of exogenous ketones

During ketosis, the liver converts the fatty acids from fat breakdown into ketones. The most important ketone bodies are beta-hydroxybutyrate (BHB), acetone and acetoacetate. BHB is by far the largest group. Read here about the proven effects of ketones.

Exogenous ketones are not a miracle cure

Exogenous ketone supplements are often marketed as a panacea. They are said to be able to melt off excess pounds in no time, take body and mind to new levels and heal chronic diseases. But it’s not quite that simple.
A ketogenic diet and exogenous ketones have been shown to contribute to health, vitality and enjoyment of life. But they are not a cure-all. Exogenous ketones are extremely versatile food supplements that are also used under medical supervision as a complementary therapy for various illnesses. However, exogenous ketones are not medicines or remedies. They are not intended to replace medical treatments and should not be used in that way.

Ketones deliver healthy energy

Beta-hydroxybutyrate is a reliable source of energy for the body – whether it comes from a keto diet (endogenous ketones) or from food supplements (exogenous ketones). Ketones offer at least two benefits over sugar-based energy.

Firstly, ketones supply the body with energy without the negative side effects associated with sugar metabolism. Lots of sugar – and a higher blood sugar level – increases the risk of diabetes, for instance, and the other serious illnesses associated with diabetes. In Germany alone, there are estimated to be 9.5 million people with diabetes. A high-sugar diet may also lead to obesity – and to diseases like atherosclerosis, which in turn increases the risk of heart attack or stroke.

Secondly, ketones remain in the blood for longer than sugars. This means they provide the body with energy over a longer period of time – wherever it is needed: for instance, in the brain (for cognitive work) or muscles (for all kinds of physical activity, including endurance sports). This is probably why so many people report improved physical and mental performance after taking exogenous ketones.

Studies confirm the effectiveness of beta-hydroxybutyrate

The health benefits of a keto diet and exogenous ketones have been investigated in a number of scientific studies. They have found, for instance, that beta-hydroxybutyrate (BHB) can have a positive effect on inflammatory diseases like atherosclerosis and Alzheimer’s disease. A keto diet is also an effective option in the treatment of diabetes. In addition, it appears that exogenous ketones can lower high blood pressure. And they support weight loss by suppressing appetite.

Positive effects of ketones on the immune system and inflammation

The ketone beta-hydroxybutyrate can have a positive impact on parts of the immune system which, according to current scientific knowledge, are involved in the onset of inflammatory disorders like atherosclerosis and Alzheimer’s disease. A paper on this subject was published in Nature Medicine by a research group at the prestigious Yale School of Medicine. In their study, the scientists discovered that giving exogenous ketones to mice reduced inflammation reactions, as did endogenous ketones produced by a keto diet.

Nature Medicine: The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease 

Exogenous ketones suppress appetite

Ernährungsumschau, a journal for dietitians and nutritionists, published an overview paper in 2018 on the impact of exogenous ketones compared with low-carb diets. The authors conclude that the available research currently supports the appetite-reducing effect of beta-hydroxybutyrate. They also write that taking ketone bodies “could be advantageous in the clinical field, for example in supporting a medically necessary ketogenic diet and making it easier to follow”.

Ernährungsumschau: Tobias Fischer, Thorsten Marquardt: Dietary supplements based onthe ketone body β-hydroxybutyrate

Exogenous ketones and high blood pressure

Researchers at the University of Toledo investigating the molecular causes of high blood pressure fed mice on either a low-salt or a high-salt diet. The scientists then measured more than 29 metabolites in the blood of the test animals. The biggest difference between the two groups was in the BHB concentration. The scientists then gave the mice with raised blood pressure – caused by the high-salt diet – exogenous ketones in the form of beta-hydroxybutyrate. The result? The higher BHB concentration was able to significantly reduce the high blood pressure caused by the salt.

Ärztezeitung: Ketonkörper – Vom Feind zum fleißigen Helfer bei der Prävention (Ketone body – From enemy to hard-working prevention helper)  

The keto diet and diabetes

One of the basic recommendations for people with diabetes is to eat less sugar to avoid pushing blood sugar levels up unnecessarily. Since a keto diet contains almost no carbohydrates, blood sugar levels fall automatically because if there is no carbohydrate, the body cannot turn it into glucose (sugar).
Dr Sarah Hallberg at Indiana University (USA) investigated the impacts of a keto diet on 262 people with type 2 diabetes. She found that after a year, their HbA1C value had fallen from 7.6 to 6.3 on average and they had lost up to 12% of their weight. The number of trial participants who still needed to take diabetes medication (oral antidiabetic drugs) halved from 60% to 30%. The results for trial participants on insulin were even better: 94% no longer needed insulin.

Ärzteblatt: Gegen Diabetes und Adipositas: Dein Freund, der Ketonkörper (Combatting diabetes and obesity: Your friend, the ketone body) 

KKetogenic therapy for epilepsy

Since the 1990s, the keto diet has been used in line with guidelines to treat epilepsy in children (and as a complementary therapy in adults), as well as for certain congenital metabolic disorders, such as glucose transporter type 1 deficiency syndrome, pyruvate dehydrogenase deficiency and complex 1 deficiency of the respiratory chain.

Lose weight more easily with ketones

Whether exogenous ketones or a keto diet actually stimulate fat burning to a noticeable extent is currently still a subject of scientific debate. However, there is evidence that exogenous and endogenous ketones have a positive effect on insulin levels, hormone balance and the hunger centre in the brain. This means that a keto diet is a good way of losing weight. It reduces hunger pangs and a craving for carbohydrates, and significantly increases satiety. This also makes it easier to stick to a keto diet, or to fasting or intermittent fasting (see also: The keto diet: What is ketosis?).

Who can benefit from a keto diet and exogenous ketones?

In principle, nearly everyone can benefit from a keto diet and/or exogenous ketones. In this context, an important note: exogenous ketones are not remedies and cannot replace medical treatment. In addition, people with chronic diseases in particular should consult their doctor before making any major changes to their diet or taking regular food supplements. Subject to these restrictions, exogenous ketones may help in the following situations, among others:

• If you want to lose weight
• If you are suffering from stress – whether in your professional or personal life
• If you suffer from insomnia
• If you are suffering from fatigue, burn-out or depression
• If you have an auto-immune disease
• Following or during chronic diseases and following aggressive treatments like chemotherapy or antibiotic therapy
• If you suffer from indigestion
• If you have a higher risk of diabetes, Alzheimer’s or dementia
• If you are under pressure to perform at university, school or work, in exam situations, etc.
• If you are an athlete looking for legal ways to boost your performance and promote better recovery
• If you are convalescing after a serious illness
• If you have brain or nerve damage
• For children who suffer from obesity, difficulty concentrating or hyperactivity

In more general terms, exogenous ketones are of particular interest to people who:

• want to experience a better quality of life or boost their performance
• want to try something new for their health
• want to take more responsibility for their own health or the health of their loved ones
• want to combat age-related performance deficits (physical or cognitive), or return to full energy