Ketogenic Diets and Ketone Supplementation: How They Work and What to Know

Over the past few years, ketogenic diets and ketone supplementation have gained the interest of many people beyond athletes and biohackers. The mainstream conversations revolve around energy, focus and metabolic health. However, at the same time, there’s also a fair bit of confusion around how ketogenic diets work, what type of supplementation to choose, and whether exogenous ketones can really make a difference.

In this blog, we will take a look at both balanced and evidence-based studies about ketogenic diets and ketone supplementation. Rather than quick fixes, we’ll study the underlying mechanisms, practical use and considerations to help make informed decisions for a healthy lifestyle.

How Ketogenic Diets Work

In simple words, the diet which helps to start with basic energy metabolism is known as Keto. The body primarily relies on glucose from carbohydrates under normal dietary conditions. The glucose acts as the main fuel source. When carbohydrate consumption is reduced to below 50 grams per day, the body begins to find another source for energy (fuel). And when the body shifts gears, the liver glycogen stores are washed out, insulin levels drop, and fat becomes the leading fuel.

This process results in the production of ketone bodies, mainly beta-hydroxybutyrate (BHB), acetoacetate, and acetone. These are the molecules formed in the liver using fatty acids and can be used by the brain, muscles and other tissues for energy.

In simple words, ketogenic diets work by encouraging the body to rely more on fat and ketones rather than glucose. This metabolic shift also known as nutritional ketosis, can take several days to weeks or months to fully establish and varies between individuals.

What Are Exogenous Ketones

Exogenous ketones are those ketone bodies that come from outside the body, often through supplements. Unlike the ketones produced by the body, these aren't a product of fat breakdown. It can be taken directly, and they easily get into the bloodstream quickly.

Supplements on the market provide ketones as beta-hydroxybutyrate (BHB) bound to minerals or formulated as esters. Once supplementation is started, ketone levels rise temporarily, regardless of following a ketogenic diet.  

Importantly, exogenous ketones can increase circulating ketones but they do not replicate all the metabolic adaptations associated with long-term carbohydrate restriction

Ketone Salts vs Esters: What’s the Real Difference?

The formulation is key when looking at these two. Ketone Salts are essentially BHB bound to minerals like sodium, potassium, calcium, or magnesium. They're usually less expensive and easier to flavour, which is why you see them so often in supplements. But, because of those added minerals, you have to be a bit careful about how much you take, particularly if you're managing your blood pressure or electrolyte levels.

Ketone Esters, in contrast, provide BHB in a more concentrated form without any minerals. They're often used in research because they can quickly boost ketone levels. The downside is that they are pricey and tend to have a very strong taste, which makes them less practical for everyday use.

Both forms appear to increase blood ketones, but the effects; how long they last, how intense they are, and how well people tolerate them can vary.

Potential Benefits of Exogenous Ketones

The benefits of exogenous ketones should always be discussed with caution. As per some studies, exogenous ketones may momentarily boost energy availability, especially during fasting or in low-carbohydrate situations. Others point to possible impacts on hunger or perceived mental clarity, though results vary by age group and lifestyle.

The research is conflicting when it comes to workout performance. Ketones may help with endurance performance in some situations, but they may also make it more difficult to perform at high intensities that require a lot of glucose, according to research.

It's important to note that the majority of research has small sample sizes and is limited. Research on long-term impacts and practical results is still ongoing.

Where MCT Oil Fits Into Keto Supplementation

MCTs or Medium-chain triglycerides are frequently associated with keto supplements, but they function differently.

MCTs are a type of fat that the liver can quickly turn into ketones, rather than providing them directly. They might help the body make its own ketones, especially for people already on a low-carb diet.

Some people use MCT oil as part of a larger keto supplementation plan, along with other dietary changes, rather than just taking it on its own. Like other fats, how well the body tolerates MCTs can vary, and the amount taken is important.

Practical Use-Cases

For a variety of reasons, people explore ketogenic diets and ketone supplementation. Common practical use-cases include:

• Supporting adherence in the early stages of a ketogenic diet
• Providing short-term energy support during fasting or low-carb phases
• Being used experimentally by endurance athletes
• Used in cognitive or focus-related trials.

It is important to remember that none of these results are assured. Diet, level of activity, genetics, and general health all affect an individual's reaction.

Safety, Tolerance, and Caution

Exogenous ketones are generally well tolerated by healthy adults. However, there are some important considerations.

Daily mineral intake should be balanced when using ketone salts. Ketone salts contribute to daily mineral intake, which may affect electrolyte balance. Especially, people with health conditions related to the kidneys, heart, or those taking prescribed medications should consult a healthcare professional before starting exogenous ketone supplementation.

Studies also reported that exogenous ketone supplements taken in higher doses or when on an empty stomach cause digestive discomfort. It is recommended to start slow and gradually increase the dose under a healthcare professional’s supervision.  

People with metabolic conditions or during pregnancy should always seek professional guidance before switching to ketogenic diets or using supplements.

Key Takeaways

A Few considerations to keep in mind before trying ketogenic diets or ketone supplementation:

• Though ketogenic diets and ketone supplementation are related but they are not interchangeable
• Ketone levels increase temporarily by exogenous ketones, not metabolically
• Most of the studies suggest caution and situational use rather than broad claims
• Results and individual response vary, it’s not the same for all
• Always seek medical advice if you have any existing health condition

For informed consumers, understanding how ketogenic diets work and where supplements fit is the most reliable way to avoid unrealistic expectations and use the keto diet or supplements responsibly.

Bottom Line

Ketogenic diets and ketone supplementation can be useful when used as directed and with a clear understanding of their potentials and limits. Although research continues to evolve, the most sustainable results come from informed decisions, realistic expectations, and overall dietary patterns. A careful, individualised approach ensures that these tactics promote long-term wellbeing rather than making it more difficult.

Frequently Asked Questions

Q. Do ketone supplements replace a ketogenic diet?

A. No. Exogenous ketones raise circulating ketone levels but do not create the same metabolic adaptations as sustained carbohydrate restriction.

Q. Are ketone salts safe?

A. They are generally tolerated by healthy adults, but they can affect electrolyte intake. Medical advice is recommended for those with kidney or heart conditions.

Q. Can ketones boost athletic performance?

A. Evidence is mixed. Benefits appear context-dependent and are not universal across all sports or intensities.

Q. Do you need to be “keto” to use ketone supplements?

A. Not necessarily, but effects may differ depending on carbohydrate intake and metabolic flexibility.