Fitfactor Keto Gobhb Blend
Also known as: BHB, beta-hydroxybutyrate, exogenous ketones, Beta-hydroxybutyrate
Overview
Beta-hydroxybutyrate (BHB) is a ketone body naturally produced in the liver during periods of low carbohydrate intake or fasting, serving as an alternative energy source to glucose. Exogenous ketone supplements, such as those found in the Fitfactor Keto Gobhb Blend, provide BHB directly to raise blood ketone levels without strict dietary carbohydrate restriction. These supplements are primarily used to induce or augment nutritional ketosis, defined as blood BHB levels typically above 0.5 mmol/L. This state is pursued for various purposes, including weight management, cognitive enhancement, and athletic performance, by providing an alternative fuel source for the brain, heart, and muscles. BHB is available as ketone salts or esters, with salts being more common in consumer products. While there is a growing body of research, including randomized controlled trials and meta-analyses, on exogenous ketones, long-term clinical outcomes and the full extent of their benefits are still under investigation.
Benefits
Exogenous BHB supplementation reliably increases blood BHB concentrations, inducing a state of nutritional ketosis (above 1.0 mmol/L) within hours of ingestion, even without strict dietary carbohydrate restriction. This effect is well-supported by multiple studies. When combined with a hypocaloric diet, exogenous ketones, particularly BHB salts, have been shown to contribute to reductions in body mass, fat mass, and visceral adipose tissue. Some evidence suggests they may also help preserve lean muscle mass during weight loss. BHB may also reduce appetite, potentially aiding weight loss by decreasing overall caloric intake. Preliminary animal studies suggest potential neuroprotective effects and a role in promoting longevity, though human data in these areas are limited. Individuals with obesity or metabolic syndrome may particularly benefit from improved body composition and glucose regulation. While a 6-week RCT showed significant fat mass reduction with a ketogenic diet and BHB salts, the additional benefit of BHB salts beyond the diet alone for fat loss was not consistently observed.
How it works
BHB functions as a primary alternative energy substrate for the brain, heart, and muscle tissues, bypassing glucose metabolism. Beyond its role as a fuel, BHB acts as a signaling molecule, influencing gene expression, reducing inflammation, and mitigating oxidative stress. It enhances mitochondrial efficiency and may modulate appetite-regulating hormones. At a molecular level, BHB is known to inhibit histone deacetylases (HDACs) and the NLRP3 inflammasome, and interact with G-protein coupled receptors like HCAR2. When ingested, BHB is rapidly absorbed, with peak blood levels typically occurring within 1-3 hours, making it quickly available for metabolic processes.
Side effects
Exogenous BHB supplements are generally considered safe and well-tolerated in healthy adults at typical doses. The most common side effects, occurring in over 5% of users, are gastrointestinal discomfort, including nausea, diarrhea, and bloating, particularly at higher doses or with ketone salts. Uncommon side effects (1-5%) can include electrolyte imbalances due to the mineral content of ketone salts. Rare side effects (less than 1%) may include hypoglycemia in susceptible individuals, though serious adverse events have not been reported in controlled trials. Caution is advised regarding potential interactions with diabetes medications due to BHB's glucose-lowering effects. Exogenous ketones are contraindicated for individuals at risk of ketoacidosis or with certain metabolic disorders without medical supervision. Data on safety in pregnant or lactating women and children are limited.
Dosage
To achieve nutritional ketosis (blood BHB levels above 0.5 mmol/L), acute doses of 10-20 grams of BHB salts or esters are typically effective. Optimal dosage ranges commonly used in studies to achieve and maintain nutritional ketosis are between 20-40 grams per serving. While up to 40 grams per dose has been shown to be safe in short-term studies, higher doses may increase the likelihood of gastrointestinal side effects. Timing considerations often involve taking BHB before meals or exercise to maximize ketone levels, enhance appetite suppression, and potentially improve performance. Ketone esters generally produce higher and more sustained BHB levels but are less palatable than ketone salts, which are more prevalent in consumer supplements. Taking BHB on an empty stomach can lead to higher peak ketone levels. Adequate hydration and electrolyte balance are recommended when supplementing with BHB.
FAQs
Do exogenous ketones cause weight loss by themselves?
While they raise ketone levels and can reduce appetite, exogenous ketones do not directly cause fat loss without a caloric deficit. They support weight loss when combined with a hypocaloric diet.
Are exogenous ketones safe long term?
Short-term safety of exogenous ketones is generally established, with mild side effects. However, long-term safety data and effects are still limited and require further research.
Can exogenous ketones replace a ketogenic diet?
Exogenous ketones can acutely induce ketosis but do not fully replicate all the metabolic adaptations and benefits associated with a strict ketogenic diet.
When is the best time to take them?
The best time to take exogenous ketones is often before meals to help with appetite suppression or before exercise for potential performance benefits and energy.
Will they cause ketoacidosis?
No, the nutritional ketosis induced by exogenous ketones is distinct from pathological ketoacidosis, which is a dangerous condition typically seen in uncontrolled diabetes.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8044842/ – This randomized controlled trial investigated the effects of a hypocaloric ketogenic diet with BHB salts in obese adults. It found that the diet and BHB salts induced ketosis and reduced fat mass, with a trend towards lean mass preservation. However, the study noted no additional fat loss benefit from the BHB salts beyond the diet alone, highlighting the importance of caloric restriction.
- https://www.healthline.com/health-news/keto-diet-bhb-ingredient – This Healthline article discusses the role of BHB in ketogenic diets and supplements. It references animal studies suggesting that BHB may contribute to increased lifespan and improved cognitive function, providing preclinical evidence for potential neuroprotective and anti-aging effects of BHB.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9526861/ – This meta-analysis synthesized findings from 43 studies on exogenous ketones. It concluded that exogenous ketones reliably increase blood BHB levels and decrease blood glucose acutely. The review also indicated that ketone esters are generally more effective than ketone salts in achieving higher and more sustained BHB concentrations, despite heterogeneity in study designs.
- https://www.healthline.com/nutrition/exogenous-ketones – This Healthline article provides an overview of exogenous ketones, including their potential to reduce appetite. It suggests that by influencing satiety hormones and providing an alternative energy source, exogenous ketones may help decrease overall caloric intake, thereby supporting weight management efforts.
