5 Beta-Hydroxybutyrate BHB Benefits, Facts & Evidence

What is it?

> Scientific/Other Names: β-Hydroxybutyrate, BHB Salts, BHB Ketones
> Supplement Type: Ketone body
> Taken as: Capsule, tablet, liquid, powder, gummies

Beta-Hydroxybutyrate (BHB) is a type of ketone body produced by the liver from fatty acids during periods of low carbohydrate intake, fasting, or ketogenic dieting. BHB is made naturally in the body, and is used as an energy source by various tissues, including the brain, muscles, and heart, when glucose is not readily available.

Often, supplemental BHB is referred to as BHB salts or ketone salts because it is commonly formulated with mineral salts to enhance its stability, absorption, and effectiveness as a dietary supplement. This formulation claims to provide the body with a readily available source of ketones, supporting energy production, fat burning and other health benefits associated with ketosis.

It is thought that supplementing with Beta-Hydroxybutyrate / BHB benefits may include:

• Promote weight loss by increasing fat burning
• Enhance mental clarity and cognitive function
• Improve physical performance and endurance
• Reduce appetite and cravings
• Support metabolic health

BHB is a key molecule involved in ketosis, a metabolic state in which the body uses fat as its primary fuel source instead of carbohydrates. It is believed to work by:

• Providing an alternative energy source for the brain and muscles, which may improve mental clarity and physical performance.
• Enhancing the body’s fat-burning capabilities by promoting the use of fat stores for energy.
• Influencing hunger hormones such as ghrelin, which can reduce appetite and cravings.
• Supporting mitochondrial function and reducing oxidative stress, which may contribute to overall metabolic health.

_{See our guide on Supplement Mechanisms}

Some clinical trials have shown it may work for exercise performance, cognitive function and appetite suppression

> Clinical Trials: Limited number of human trials, mostly tested on rats
> Test Size: Small to medium (less than 50 to 250 participants)
> Results: Some studies suggest that BHB supplementation can enhance physical performance, improve cognitive function, and support weight loss by suppressing appetite and promoting ketosis.
However, the research is still in its early stages, and more high-quality, long-term studies are needed to fully confirm these benefits.
_{See our guide on trial sizes.}

6-12g daily

Commonly recommended dose ranges from 6 to 12 grams per day, typically divided into two or three doses.

Higher doses (up to 20 grams per day) have been used in some studies, but individual tolerance should be monitored.

So, does it work?

• Generally considered safe at recommended doses
• Possible side effects: gastrointestinal issues such as nausea, diarrhea, and stomach discomfort
• High doses may cause a temporary increase in blood ketone levels, leading to symptoms such as bad breath (keto breath) and dehydration
• Caution: Should be used with caution in individuals with metabolic disorders, diabetes, or those taking medications that affect electrolyte balance. Consultation with a healthcare provider is recommended before starting supplementation, especially for those with underlying health conditions.

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1. A Ketone Ester Drink Lowers Human Ghrelin and Appetite
2.Ketone body β-hydroxybutyrate (BHB) preserves mitochondrial bioenergetics