Jun 3, 2019

Keto BHB: Your Comprehensive Guide to Exogenous Ketone Supplements

If you’ve started the ketogenic diet, or are even just interested enough to start your research, you’ll have heard the term “exogenous ketones” or keto BHB before.

That’s because many keto-ers, whether they’re experienced or new to the diet, use exogenous ketones as a supplement to their low carb diet to:

Quickly achieve the metabolic state of ketosis
Curb carbohydrate cravings and reduce appetite
Speed up keto weight loss
Relieve or prevent the keto flu.

Here’s what you need to know about BHB, who should use it (and when) and how it works.

Table of Contents

What is BHB?

Beta-Hydroxybutyrate (BHB) is a ketone body produced from fat by the liver for energy when glucose isn’t available. It ultimately becomes the body and brain’s primary source of energy.

Even though it has a strange-sounding name, BHB is a naturally occurring molecule produced by your body during ketosis.

You may hear BHB referred to as “exogenous ketones”. These are BHB salts. BHB salts are supplemental ketone bodies that you can take to reach a state of ketosis more quickly.

Because it takes some time for your body to adapt to using fat for fuel instead of glucose (carbs), you may feel some adaptation pains, like fatigue, hunger (cravings for sugar, a faster energy source), and mental cloudiness. These are the symptoms that define what keto-ers call the “keto flu“

Supplementing BHB on a keto diet can have a profound positive impact to new keto-ers sticking to the diet.

When you’re looking for your BHB supplement, be sure to choose one with adequate levels of sodium, potassium, calcium, and magnesium, like KetoLogic Keto BHB.

Be aware though that because of the levels of these minerals, many BHB products can have a chemical aftertaste. We specifically formulated Keto BHB to taste great without sacrificing on performance because we were sick of grinning and bearing the awful taste of other supplements on the market.

What Are the Benefits of BHB?

BHB easily crosses the blood-brain barrier resulting in easily accessible energy to the brain and muscle tissues, becoming a source of energy after entering the mitochondria, being converted to Acetyl-CoA, and then ATP through the Krebs cycle (the same process that glucose goes through to become ATP).

This ultimately results in:

Reduced feelings of hunger
Improved mental performance
Increased physical performance
Longer lasting energy
Quickly reaching ketosis
Helping reduce the “low-carb flu” symptoms.

The minerals in BHB salts are like a potent electrolyte, which helps you combat keto insomnia, muscle cramps and spasms, and feel great.

When Should You take BHB?

You can really take BHB anytime, but it’s best to avoid taking it with meals since that’s when you’ll already be supplying your body with energy. Why waste a scoop, right? Here’s how BHB can work in your meal plan:

First thing in the morning (in place of breakfast) to help keep your ketones up.
In between meals to kill cravings and energy crashes.
Before/during workouts to supplement with readily available energy.

Many people find that they feel energetic after taking exogenous ketones like Keto BHB. It’s best to avoid taking it a couple of hours before bed to avoid difficulty in falling asleep.

Is Keto BHB Safe?

Yes. Beta hydroxybutyrate is a dietary supplement ingredient that is self-affirmed Generally Recognized as Safe (GRAS).

Since BHB is a naturally occurring metabolite formed during fat digestion and metabolism, it’s not only safe – it’s natural!

Much like glucose is the energy molecule derived from carbohydrates/sugars, and amino acids are derived from proteins, ketones are energy molecules derived from fat. BHB is an energy dense molecule that naturally fuels the brain, heart, and muscles during periods of low carbohydrate intake.

BHB Recipes

BHB is most often mixed with water and ice for a refreshing drink, but it can also be enjoyed in other ways. Check out these creative and delicious ways to enjoy BHB:

BHB Popsicles