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Sodium Beta Hydroxybutyrate

Also known as: Sodium Beta-Hydroxybutyrate, NaBHB, BHB, beta-hydroxybutyrate, sodium beta-hydroxybutyrate

Overview

Sodium Beta-Hydroxybutyrate (NaBHB) is a synthetic salt form of beta-hydroxybutyrate (BHB), a naturally occurring ketone body produced by the liver from fatty acids during periods of fasting, low-carbohydrate diets, or intense exercise. As a dietary supplement, NaBHB is used to induce ketosis, support energy production, and potentially aid in weight loss, cognitive function, and athletic performance. It rapidly increases blood BHB levels, potentially improving energy availability and reducing glucose dependence. While research on NaBHB is growing, more studies are needed to fully understand its long-term health impacts. The quality of available evidence varies, with some high-quality studies but also methodological inconsistencies across research. NaBHB is available in powder and capsule forms, offering flexibility in dosing and administration.

Benefits

Sodium Beta-Hydroxybutyrate (NaBHB) supplementation is primarily known for its ability to increase blood BHB levels, effectively inducing ketosis. Studies demonstrate a strong linear relationship between BHB infusion rate and blood BHB concentrations. This can serve as an alternative energy source for the brain and other tissues when glucose availability is low. Some evidence suggests that exogenous ketones like NaBHB may aid in weight loss by reducing hunger and increasing fat burning. Potential benefits for cognitive performance have also been observed, though more research is needed. NaBHB may be particularly beneficial for athletes seeking performance enhancement and individuals with metabolic disorders. The effect size varies depending on the study, but generally, BHB supplementation significantly increases blood BHB levels, with peak effects typically observed within 30 minutes to several hours after supplementation.

How it works

Sodium Beta-Hydroxybutyrate (NaBHB) works by providing an exogenous source of BHB, a ketone body that the body can use for energy. BHB is metabolized by the mitochondria to produce acetyl-CoA, which enters the citric acid cycle to produce ATP, bypassing glycolysis. This process allows the body to utilize fat for energy more efficiently. NaBHB affects energy metabolism, potentially influencing brain function, muscle performance, and metabolic health. BHB acts on various cellular pathways, including influencing gene expression and signaling pathways related to metabolism and inflammation. It is rapidly absorbed when taken orally, with high bioavailability, leading to a quick increase in blood BHB levels.

Side effects

Sodium Beta-Hydroxybutyrate (NaBHB) is generally considered safe for short-term use, but long-term effects are less well understood. Common side effects, occurring in more than 5% of users, include gastrointestinal upset, such as nausea and diarrhea. Uncommon side effects, affecting 1-5% of users, may include increased urination and mild dizziness. Rare side effects are not well-documented, but there is potential for adverse effects in sensitive individuals. NaBHB may interact with medications for diabetes or blood thinners, so caution is advised. It is contraindicated for individuals with severe kidney disease or those taking certain medications. Pregnant or breastfeeding women should consult healthcare providers before use. It is important to start with a low dose to assess tolerance and minimize gastrointestinal discomfort.

Dosage

The minimum effective dose of Sodium Beta-Hydroxybutyrate (NaBHB) typically starts at 5-10 grams per serving. Optimal dosage ranges are generally between 10-20 grams per serving, depending on individual goals and tolerance. It is not recommended to exceed 50 grams per day without medical supervision, as the maximum safe dose is not well-established. NaBHB is best taken on an empty stomach or before exercise for optimal absorption and effects. It is available in powder or capsule forms, with powder being more convenient for precise dosing. Absorption is generally rapid and efficient. Adequate hydration is recommended when taking NaBHB. Start with a low dose and gradually increase to assess tolerance and minimize potential side effects.

FAQs

How can I minimize gastrointestinal side effects?

Start with a low dose (5-10 grams) and gradually increase it to allow your body to adjust. Taking it with food may also help reduce discomfort.

Is Sodium Beta-Hydroxybutyrate safe for long-term use?

More research is needed to fully understand the long-term safety of NaBHB supplementation. Consult with a healthcare provider before using it long-term.

When is the best time to take Sodium Beta-Hydroxybutyrate?

It is best taken on an empty stomach or before exercise for optimal absorption and to maximize its effects on energy levels and performance.

What results can I expect from taking Sodium Beta-Hydroxybutyrate?

You can expect increased energy levels and potential weight loss benefits. It helps induce ketosis, providing an alternative fuel source for the body.

Do I need to be on a ketogenic diet for Sodium Beta-Hydroxybutyrate to be effective?

No, NaBHB can induce ketosis independently of diet, making it effective even if you are not strictly following a ketogenic diet.

Research Sources

  • https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1202186/full – This systematic review and meta-regression analyzed 23 studies involving human adults and found a strong linear relationship between BHB infusion rate and blood BHB concentrations. The study highlights the effectiveness of BHB in inducing ketosis, but notes methodological variations across the included studies, which may limit the overall quality assessment.
  • https://pubmed.ncbi.nlm.nih.gov/37327753/ – This meta-analysis, encompassing 408 participants across 30 studies, demonstrates that exogenous ketones significantly increase blood BHB levels. While the study confirms the efficacy of exogenous ketones in raising BHB levels, it acknowledges a limited focus on long-term health outcomes and moderate quality due to variability in study designs.
  • https://www.mdpi.com/2075-1729/14/7/787 – This review explores the potential beneficial effects of BHB on depression through metabolic modulation. While the review suggests that BHB may have positive effects on mental health, it notes that there is limited direct evidence specifically on BHB supplementation and acknowledges the potential for bias in the included studies.

Supplements Containing Sodium Beta Hydroxybutyrate

Keto +Plus Raspberry Lemonade by SR Sports Research
65

Keto +Plus Raspberry Lemonade

SR Sports Research

Score: 65/100
Premium Fat Burner by O Nutritions
65

Premium Fat Burner

O Nutritions

Score: 65/100
Keto BHB by Purely Optimal
60

Keto BHB

Purely Optimal

Score: 60/100
KetoBoom by Nutracraft
75

KetoBoom

Nutracraft

Score: 75/100
Keto Max by Thrive Naturals
68

Keto Max

Thrive Naturals

Score: 68/100