Exogenous Ketones: Do Ketones help with getting into Ketosis? or are they a waste of money? What supplements are best?
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As you change your way of eating to Keto or Low Carb you might ask yourself whether you will need to take supplements to be successful or if ‘just’ changing your eating habits will suffice and keep you healthy.
I myself have been eating Keto for close to 4 years. Most of this time without ANY supplements. The only time I did take supplements was for the purpose of writing this blog post and sharing my experience with them.
During the time without supplements I had my full blood work done once a year and every year ALL my stats - A L L - came back perfectly average, which is exactly what you want with your blood work.
So before moving on to exogenous Ketones and whether they work or not, let’s review supplements in general.
Should I take supplements as I start or eat Keto or Low Carb?
The answer is: Maybe. I personally had good bloodwork before Keto and great blood work after. So my advise would be to get your blood checked and depending on where you have deficiencies, add supplements.
Get it done before you start, 6 months in, 12 months in and if things are consistent move to 1x / year.
Many supplements won’t hurt you if you take them
There are some supplements that people choose to take that won’t hurt you if you take them. They may or may not help. They will definitely cost you a few dollars or more but if you feel like you need them: go for it.
I would count amongst those: Electrolytes and Collagen.
I am planning to test different brands of these in 2021 and will report back similarly to this format. This post here focuses on Exogenous Ketones and whether they do as they promised: Get you into Ketosis!
What is Ketosis?
To quote Wikipedia: “Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine. Physiologic ketosis is a normal response to low glucose availability, such as low-carbohydrate diets or fasting, that provides an additional energy source for the brain in the form of ketones”
As described, Ketosis is a state that our bodies shift into when we deprive them of carbohydrates. It happens naturally. Without supplements.
What are Exogenous Ketones?
According to dietdoctor.com there are endogenous and exogenous Ketones.
“… endogenous ketones are produced naturally inside the body by the liver as a result of restricting carbs and sugar. The word comes from the Greek, endon, which means “within”.
But scientists have also discovered a way to administer ketones to people, usually in the form of a drink, meaning that you can take ketones into your body from outside. These are exogenous ketones, which comes from the Greek word exo meaning “outside”.”
Exogenous Ketones (I’ll be referring to them as just ‘Ketones’ from time to time for ease of reading) usually come in pill or powder form.
Get into Ketosis faster! Or keep eating Carbs and still get into Ketosis!
There are brands and supplements out there that promise to get you into Ketosis faster. Or put your body in this state even if you feed it carbohydrates.
I was curious about these promises and decided to test different brands of Ketones.
Take them for a week. Stop for a week. Take a different brand for a week and so on.
Beyond getting into Ketosis faster, these supplements usually also promise:
Higher energy levels
Accelerated weight loss
Better focus and mood
Less appetite
Improved physical performance
Better sleep
How did I go about researching and reviewing the above Exogenous Ketones
Let me start by saying that except for the NAT Pruvit supplements, the other brands were selected at random. I went with Exogenous Ketones I was able to get for free through Facebook Ads. For NAT Pruvit: after seeing many people promote these and their effects I knew I wanted to include them. I’m not affiliated with NAT Pruvit and in general not a fan of MLM schemes. For the blog post I set clear parameters on how I’m reviewing to keep things as objective as possible.
Beyond reviewing and comparing aspects such as price and ingredients I wanted to include reviews of the effects on myself.
For this I decided to approach these Ketone tests in the following way:
1 week taking Supplement A + measuring Ketosis daily + taking notes on effects
1 week taking no supplements + measuring Ketosis daily + taking notes on effects
1 week taking Supplement B + measuring Ketosis daily + taking notes on effects etc
By building in weeks off I wanted to make sure things had time to get out of my system before starting the next one. I measured either with a breath based device or with a blood based one: the Keto-Mojo. I’m a big fan of the latter. You can order a Starter Kit around $40 directly on the Keto-Mojo site and get an extra 15% off by going through this link or buy on Amazon!
Keep eating habits and lifestyle consistent throughout the tests
During testing I was conscious not to change my eating habits or lifestyle.
My diet is mostly unprocessed foods with an occasional Keto friendly snack here and there.
I occasionally measure my level of Ketosis and usually get a reading between 0.8 - 1.5.
I do intermittent fasting and do not eat between 7pm and noon-ish
I took the supplements around 11.30am as most advise to take them about 30min before a meal
I walk 10k+ steps a day and do Zumba 1-2x/week. On weekends I go hiking.
I usually go to bed around midnight to 1am and get up around 7am during the week and 9-10am on the weekends.
I work full-time in the corporate world + on Keto Anywhere + I’m a mom of 2 young kids + I pursue hobbies like bullet journaling, reading + I meet friends at least once a week
I tested and will be reviewing the effects of the following Exogenous Ketones:
Keto Caps - Keto Burn Pills - 2100mg
Vitamin bounty - Get into Keto - Exogenous Ketones
KETO OS NAT Pruvit
VitaRaw Keto BHB + Apple Cider Vinegar
Below I will review ingredients, price, ease of taking, impact on my level of Ketosis as well as side effects and anything else that might be relevant in helping you decide whether you should try this or which might be right for you.
For a side-by-side comparison please scroll all the way down to the bottom of the post!
Let’s get started!
1. Keto Caps - Keto Burn Pills - 2100mg
Brand: Keto Caps
Product: Exogenous Ketones - Keto Burn BHB 2100mg
Manufacturer’s description: “The ultimate Keto pills with patented BHB to kickstart your ketosis. At Keto Caps we create effective supplements using only premium ingredients with scientifically backed dosages to provide you with quality keto nutraceuticals. Our advanced ketogenic capsules are formulated with a powerful 2100mg per serving patented Beta-Hydroxybutyrate (BHB) to provide you with immediate and lasting results.” More on Amazon.
Price on Amazon: $19.95 for 90 pills
Serving Size: 3 pills / serving
Price per serving: $0.67
Ease of taking: The pills are kind of big and I found it a bit challenging to take them
Ingredients: Calcium, Sodium and Magnesium as their proprietary “goBHB”. Besides this it also has Vegetable (Cellulose) Capsule, Rice Powder, Magnesium Stearate, Silicon Dioxide and Calcium Carbonate.
Observations:
Level of Ketosis: For reference, I usually test between 0.8 and 1.5 without supplements. While taking this I tested between 0.9 and 1.3. Details in the graph below. The weekly average was 1.1 which was the same as without taking supplements
Energy: I did not notice any changes in energy levels
Sleep: no change
Digestion: no change
Weight: no change
Mood / Focus: no change
Hunger / Satiety: no change
Overall: These were tough to swallow and did not seem to have any of the promised effects on me. The chart below compares the level of Ketosis I was in while I took these and the week after without taking them. In a nutshell: Anything above 0.5 means you’re in Ketosis and the higher the number the better! At the very right you can see the average level of Ketosis which was higher in the ‘off’ week.
Keto Anywhere Self-Study of effects of Exogenous Ketones from Keto Caps
2. Vitamin Bounty - Get Into Keto
Brand: Vitamin Bounty
Product: Get Into Keto - Exogenous Ketones
Manufacturer’s description: “Getting started on keto can be rough. When switching from sugar to fat as a fuel source, your body goes through a whirlwind of changes. Get Into Keto helps boost your ketone levels and get you started (or back into) keto while giving you energy throughout the day.” More on Amazon.
Price on Amazon: $19.99 for 60 pills
Serving Size: 2 pills / serving
Price per serving: $0.67
Ease of taking: The pills area decent size and were easy to take.
Ingredients: Calcium, Magnesium, Sodium, Magnesium Beta-Hydroxybutyrate (BHB), Calcium Beta-Hydroxybutyrate (BHB), Sodium Beta-Hydroxybutyrate (BHB), Cellulose (capsule), Calcium Carbonate, Magnesium Stearate, Silicon Dioxide, Microcrystalline Cellulose
Observations:
Level of Ketosis: For reference, I usually test between 0.8 and 1.5 without supplements. While taking this I tested between 0.7 and 1.3. Details in the graph below. The weekly average was 0.9 which is lower than my usual 1.1 weekly average.
Energy: I did not notice any changes in energy levels
Sleep: no change
Digestion: no change
Weight: no change
Mood / Focus: no change
Hunger / Satiety: slightly less
Overall: These were easier to take than the first pills. It seems like I was in lower levels of Ketosis when taking these though than when I don’t take anything and mostly they had no effect on energy, sleep etc. I did feel slightly less hungry while taking them but nothing I would have noticed if I hadn’t been paying attention. Another one that I would not continue taking.
3. KETO / OS NAT Pruvit Ketones
Brand: Pruvit
Product: Keto / OS NAT - Pure therapeutic Ketones
Manufacturer’s description: “KETO//OS NAT produces the most bioavailable ketone salts through the first and only naturally fermented process. Now that’s Nutritionally Advanced Technology Utilizing our MAX NAT BLEND featuring C-Med 100, KETO//OS NAT supports healthy cell function, rapidly repairs DNA, boosts immune function, and elevates essential amino acids necessary for optimizing body composition.”
Price on Amazon: $31.59 for 5 servings / bags. I’ve seen trial packs sold by promoters that come with 7 bags for $40.
Serving Size: 1 bag / day. For people used to taking these Pruvit recommends 2 / day.
Price per serving: $6.30 for the Amazon one. $5.70 for the one from promoters. That’s 10x more than the pills above per serving.
Ease of taking: You pour the powder into a shaker or large glass and fill it up with water (and ice if you like). Mix it and drink it. The flavors I tried were all absolutely delicious! Unfortunately, that is where the positives ended. See below.
Ingredients: N8 Max Nat Blend 12.6 g, KetoNat (R-Beta Hydroxybutyrate), L-Taurine, Fermented L-Leucine, C-Med 100 (Inner Bark of Uncaria Tometosa), Vitamin B6 (as pyridoxine) 5mg, Vitamin B12 (as methylcobalamin) 100 mcg, Calcium 270mg, Sodium 910 mg - These tend to have 1g net carb per serving
Observations:
Level of Ketosis: For reference, I usually test between 0.8 and 1.5 without supplements. While taking this I tested between 0.8 and 1.5. Details in the graph below. The weekly average was 1.1 which is in line with my regular weekly average. I’ve seen promoters show levels of Ketosis of 4 and more when taking these. Unfortunately they do not have that effect on me while continuing to eat my regular Keto diet. Now if you fast and only drink these I believe you could hit those values. You can hit them without that price tag too by e.g. doing an egg fast or a carnivore fast.
Energy: I did not notice any change on day 1 and 2. On day 3 I did feel a bit of an increase in energy levels
Sleep: I drank these around noon and would crash 6 hours later. It was odd because it did not feel like my energy levels increased yet 6 hours later I would be ready to pass out.
Digestion: My body does not like these. I had cramps and was swinging back and forth between constipation and the opposite.
Weight: no change
Mood / Focus: I had significant mood swings when taking these and no - it was not that time of the month. As described above I felt maybe a slight uplift after taking them but with the energy crash also came a mood crash. I’ve delt with depression for many years and it scared me how - once the ‘effects’ wear off I would feel down and depressed. I switched to the non-caffeinated version for day 4-7 to see if that would be better and the swings were less drastic.
Hunger / Satiety: slightly less
Overall: I absolutely love the taste of these but the effects were disappointing and scary. For this price I would have expected actual increases in level of Ketosis. With my body and my mind reacting this negatively though I will not be repeating a one week test. I have a few bags left that I might use once in a while in portions to have a tasty summery drink but if I feel the mood swings again I will gift or toss the rest. Please make sure, when you take these for the first time, that you’re in a good space or pay attention to how they affect you. If it’s anything like me: stop. I know they cost a lot of money and you might be tempted to use them up but it’s not worth risking your physical or mental health!
4. VitaRaw - Keto BHB + Apple Cider Vinegar
Brand: VitaRaw
Product: Keto BHB + Apple Cider Vinegar
Manufacturer’s description: “A Powerful Weight Management Complex with 3 Premium Research-Backed Ingredients: Our Keto BHB capsules combine pure exogenous ketones, organic apple cider vinegar powder, and green tea extract. This is a super formula for weight loss, detox, and immune support. Experience pure energy, peak performance, and sharp focus while shredding fat. A powerful combination of 3000 mg with the purest ingredients to deliver you optimal results.”
Price on Amazon: $15.79 for 120 pills
Serving Size: 4 pills
Price per serving: $0.53
Ease of taking: The pills are a bit on the bigger side but manageable. You clearly smell the vinegar when you open the container and do get a bit of the taste too.
Ingredients: Calcium Beta-Hydroxybutyrate,Sodium Beta-Hydroxybutyrate, Magnesium Beta-Hydroxybutyrate, Organic Apple Cider Vinegar Poweder, Green Tea Extract, Vegetable (Cellulose) Capsule, Rice Powder, Magnesium Stearate, Silicone Dioxide, Calcium Carbonate
Observations:
Level of Ketosis: For reference, I usually test between 0.8 and 1.5 without supplements. While taking this I tested between 0.6 and 1.5. Details in the graph below. The weekly average was 1.0 which is slightly lower than my usual 1.1.
Energy: I did not notice any changes.
Sleep: No change
Digestion: No change.
Weight: No change
Mood / Focus: No change
Hunger / Satiety: slightly less
Overall: Similar to the first pills I tried these did neither good nor harm. I had some lower days - level of Ketosis-wise - where I’m not sure what caused the dips as my diet was consistent but I wouldn’t want to ‘blame’ the pills. Once again, I feel like I could have been taken a placebo and would have had the same effects.
Keto Anywhere self-study with VitaRaw Exogenous Ketones
Do exogenous Ketones work? Are they worth the money?
As you might have guessed from reading the above: No and no! At least for me, none of the exogenous Ketones had any significant effect on increasing the level of Ketosis I’m in. I naturally sway between certain levels and kept the exact same range no matter which exogenous Ketones I took.
My lesson? Save your money. Eat clean and if you really want to see just how deep into Ketosis your body can get: do a 5 day egg fast. I hit 4.3 thanks to that - all naturally by eating close to zero carbs per day.
How do all the exogenous Ketone supplements compare side by side?
To start, here’s my curve across all the weeks of testing:
Keto Anywhere Self-Study of the effects of Exogenous Ketones on the level of Ketosis
That’s all folks! Stay tuned for a self-study on Elecrolytes and Collagen. Not sure yet against what dimensions I will review those but I am curious regarding taste and of course whether what brands promise is true from lucious hair to stronger nails to more energy.
In the meantime, please share any thoughts you might have below in the comments or email me!
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Keto On!
Céline
Founder of Keto Anywhere