From the Guidelines
Beta-hydroxybutyrate (BHB) salts can be a useful supplement for individuals following a ketogenic diet, as they can help induce ketosis and support weight management, with potential benefits including improved energy levels, mental clarity, and athletic performance. The use of BHB salts is supported by recent research, such as the 2024 study published in Current Obesity Reports, which highlights the importance of monitoring changes in body composition during ketogenic diets 1. This study suggests that BHB salts can be a useful tool for individuals looking to induce ketosis and support weight loss, as they can help reduce hunger and promote fat burning.
Some of the key benefits of BHB salts include:
- Improved energy levels and mental clarity
- Support for weight management through reduced hunger and increased fat burning
- Potential for enhanced athletic performance through improved endurance and reduced recovery time
- Possible anti-inflammatory and neuroprotective effects, although more research is needed to confirm these benefits
When using BHB salts, it is recommended to start with a lower dose (typically 8-12g daily divided into 1-2 servings) to assess tolerance, as they can cause digestive discomfort in some people 1. For best results, take them between meals or before exercise, and stay well-hydrated. The 2023 study published in Critical Care also highlights the importance of personalized nutrition therapy, including the use of specialized anabolic nutrients such as BHB salts, although this study focuses on the use of these nutrients in critical care settings rather than for general health and wellness 1.
Overall, BHB salts can be a useful supplement for individuals following a ketogenic diet, and may offer a range of benefits including improved energy levels, weight management, and athletic performance. However, more research is needed to fully understand the effects of BHB salts on human health, and individuals should consult with a healthcare professional before adding any new supplements to their diet.
From the Research
Benefits of BHB Salts
- BHB salts serve as an alternative energy source for various tissues, including the brain, heart, and skeletal muscle 2
- BHB supplementation offers a novel and promising strategy to induce nutritional ketosis without the need for strict dietary adherence or causing nutritional deficiencies 2
- BHB supplementation holds potential benefits for various diseases and conditions, including:
- Neurodegenerative disorders
- Cardiovascular diseases
- Cancers
- Inflammation 2
- BHB acts through multiple mechanisms, including interactions with cell surface receptors, intracellular enzymes, transcription factors, signaling molecules, and epigenetic modifications 2
- D-BHB supplement is rapidly absorbed and metabolized in humans and increases blood ketones to millimolar levels 3
- D-BHB is significantly more ketogenic and provides fewer calories than a racemic mixture of BHB or medium chain triglyceride 3
- BHB supplementation may have therapeutic benefits in cardiac and chronic kidney diseases 3
- MCT oil alone increases plasma BHB levels, while MCT oil plus glucose consumption shows a more delayed but slightly higher peak 4
- MCT administration increases blood BHB levels and may alleviate stress-induced depression-like behaviors 5
- Coordinating MCT supplementation with periods of increased activity may improve the metabolic control of children with LCHAD and TFP deficiency following exercise 6