From the Research
R-1,3-butanediol supplementation may offer potential benefits for athletic performance and ketosis, but should be approached cautiously, with a recommended dosage of 0.5-1 gram per kilogram of body weight, as supported by the most recent study in 2023 1.
Key Considerations
- The supplement works by converting to beta-hydroxybutyrate (BHB) in the liver, raising blood ketone levels without requiring strict dietary carbohydrate restriction, as demonstrated in a study published in 2024 2.
- Side effects may include gastrointestinal discomfort, headaches, and a distinct taste, as reported in a study from 2023 1.
- It is essential to start with a lower dose (around 0.3g/kg) to assess tolerance before increasing, considering the potential for adverse effects, as noted in a study from 2021 3.
- R-1,3-butanediol should be avoided by pregnant women, those with liver conditions, and individuals taking certain medications, due to the lack of research on its safety in these populations.
Potential Benefits and Risks
- The evidence suggests that R-1,3-butanediol supplementation may provide an alternative energy source for muscles and the brain during endurance activities, as indicated by a study from 2024 4.
- However, the evidence remains preliminary, and this supplement is not FDA-approved for any specific health condition, highlighting the need for further research and caution when using it, as noted in a study from 2016 5.
- Considering the potential benefits and risks, it is crucial to consult a healthcare provider before beginning supplementation, especially if you have underlying health conditions, to ensure safe and effective use.
Quality of Life and Mortality Considerations
- The effects of R-1,3-butanediol supplementation on quality of life and mortality are not well established, and more research is needed to fully understand its impact on these outcomes, as highlighted by a study from 2024 4.
- However, given the potential benefits for athletic performance and ketosis, R-1,3-butanediol supplementation may be considered as part of a comprehensive approach to improving overall health and well-being, under the guidance of a healthcare provider.