Keto supplements claim to induce ketosis without requiring a ketogenic diet. One type of keto supplement touted for its effects on energy and metabolism is keto gummies. They are widely available and have varying ingredients. Though keto gummies have become widely available, limited research exists on their effectiveness and safety.
Keto gummies affect your body differently than a ketogenic diet does. A ketogenic diet increases blood ketone levels within seven days compared to ketone supplements that raise levels immediately following ingestion. Ketosis from supplements may not last as long compared to a keto diet.
Potential Benefits
Keto gummies may offer the following potential benefits that might support a ketogenic lifestyle. However, the evidence supporting this is relatively limited and inconsistent. If you’re considering a ketogenic diet or keto gummies, be sure to check in with your healthcare provider and follow their guidance.
1. They May Change Appetite
There isn’t much data specifically on how keto gummies may impact appetite. However, some evidence shows that keto diets and keto supplements that contain specific ingredients may suppress appetite.
A ketogenic diet may be higher in protein, depending on how you do it. Protein is very filling, and higher-protein diets tend to reduce appetite and food intake.
Reduced appetite on a keto diet may be due to increased circulating ketones, which are produced when stored fats are broken down for energy.
Drinking a ketone ester supplement raises levels of the ketone beta-hydroxybutyrate (BHB), suppressing appetite and reducing hunger levels and the desire to eat. However, ketone esters reduce satiety signals, so their effectiveness for long-term appetite control remains unclear. Some keto gummies may contain ketone esters.
2. They May Impact Muscle Gain
Minimal research supports a ketogenic diet or the use of ketones from supplements for muscle gain.
Other lab research suggests that ketone supplementation may improve muscle protein synthesis. Ketone esters may enhance muscle-building with exercise and a high-protein diet. Still, additional research in humans is necessary (for keto gummies in particular).
One small study among men observed no increases in muscle mass following eight weeks of a ketogenic diet and strength training. Participants consumed a high-protein, low-carb diet but did not observe muscle gains.
A high-protein diet—at least 0.73 grams of protein per pound of body weight daily—supports muscle gain. A ketogenic diet may be higher in protein than a carbohydrate-containing eating pattern. However, going on a keto diet or consuming keto gummies to reach the recommended protein levels for muscle gain is unnecessary.
3. They May Provide an Energy Boost
Some keto gummies may contain ingredients, such as ketones or MCT oil, that may give you an energy boost to an extent. Ketones may provide an alternate energy source when you are keeping carbohydrate intake low. However, the ability of keto gummies to keep you in ketosis is largely unsubstantiated.
Potential Limitations
While keto gummies may offer a few benefits, it’s essential to be aware of their potential limitations. Listen to your body and check in with your healthcare provider for any questions or concerns.
1. They May Not Contribute to Fat Loss
Insufficient evidence supports keto gummies for fat loss.
Some research suggests that a keto diet may lead to greater fat loss than a carbohydrate-containing control diet. However, it may also result in the loss of lean tissue.
Other research shows that a ketogenic diet, combined with weight training, reduced fat mass and abdominal (visceral) fat tissue more than a non-ketogenic diet.
2. They May Not Impact Athletic Performance
Limited research exists on keto gummies for athletic performance.
Supplementing with ketones during exercise is thought to reduce how much stored glucose (glycogen) the body uses for energy. However, insufficient evidence supports ketone esters or ketone salts—types of ketone supplements—for athletic performance.
The International Society of Sports Nutrition (ISSN) discourages a ketogenic diet for athletes due to its neutral or negative effects on athletic performance. The ISSN defines a ketogenic diet as consuming 50 grams (g) of carbohydrates (or less) per day. Although a keto diet significantly increases the body’s use of fat during exercise, it does not necessarily enhance athletic performance.
3. They Are Not Safe for Everyone
The sugar alcohol content of keto gummies may cause stomach issues in people with irritable bowel syndrome (IBS). Although evidence yields mixed results, the apple cider vinegar in keto gummies may affect blood sugar levels in people with diabetes. People with kidney disease or diabetes should exercise caution with these supplements. Check product labels. If you are allergic to any of the ingredients, avoid the product.
4. They Can Interact with Medications
Minimal research exists on keto gummies and their potential interactions with other medications. Consuming a meal or a carb-containing meal with keto supplements may attenuate their effects. Ingredients in keto gummies, such as MCT oil, may interact with other supplements, such as caffeine. However, more research is needed to understand the specific relationship.
5. They Can Have Side Effects
Potential keto gummy side effects include nausea, vomiting, diarrhea, and abdominal discomfort. In general, some people may also experience headaches, tiredness, and/or “keto flu” as their body adjusts to a ketogenic diet and supplements.
Keto gummies and supplements increase blood BHB levels but are not ketogenic and may inhibit some of the body’s natural ketone production. Keto supplements provide ketones without requiring the body to enter a state of ketosis. They can have significant safety concerns.
What’s In Keto Gummies?
Many keto gummies contain apple cider vinegar, an ingredient popularized for its effect on blood sugar levels. Some keto gummies even contain glucose syrup and glucose—carbohydrates that act counter to ketosis. Many keto gummies are more like candy alternatives than vitamin supplements.
Several keto gummy products exist with varying ingredients that push the boundaries of what “keto” means. Common keto gummy ingredients include the following:
- Medium-chain triglyceride (MCT) oil: MCTs are fatty acids that contain six to 12 carbon molecules. Unlike long-chain triglycerides, the liver absorbs MCTs and breaks them down quickly. MCTs induce the process of making ketones for energy (ketogenesis) with lower fat intake and without requiring carbohydrate restriction. For its ketogenic benefits, it is recommended to start MCT supplementation at a dose of 5 grams daily and gradually increase it to 20 grams daily. Keto gummies generally don’t have enough MCT oil (100 to 500 milligrams (mg)) to make a difference alone.
- Ketone esters: Doses of 395 mg per kilogram of body weight significantly increase BHB levels. Some studies use higher doses to elicit health benefits.
- Ketone salts: A form of ketones that combines ketone acids with sodium or other electrolytes to enhance their effectiveness. Some preparations may provide too much mineral (electrolyte) intake and cause gastrointestinal distress.
- Apple cider vinegar: Small studies show the potential benefits of apple cider vinegar on weight loss, but not all research agrees. Acetic acid in apple cider vinegar may contribute to satiety and slow gastric emptying, impacting blood sugar and hunger.
- Nonnutritive sweeteners: Nonnutritive sweeteners like monk fruit and stevia sweeten foods without providing calories or carbohydrates, meaning these ingredients do not affect blood sugar and can support weight loss.
- Sugar alcohols: Low-calorie sugar alcohols like mannitol, sorbitol, and xylitol contain about half of the calories of sugar. The body absorbs sugar alcohols more slowly than sugar. Sugar alcohols are considered a good alternative to sugar for people with diabetes. However, they may cause stomach upset and diarrhea.
- Gelatin and/or pectin: Gelatin is an animal-derived compound that gives gummies their chewy, rubbery texture. Pectin is a plant-based compound used to make vegan gummy products. Larger quantities of gelatin are sometimes used as a dietary protein or collagen source.
Combining ketone salts with MCT may be a promising supplement preparation because it provides ketones and induces ketogenesis at lower ingredient levels. Additionally, combined ketone salts and MCTs may reduce potential side effects associated with the individual compounds. However, keto gummies contain small amounts of MCT oil or ketone esters that are unlikely to provide much health benefit.
Keto Gummies vs. Other Keto Supplements
Keto gummies and keto supplements may be similar depending on the product. Keto supplements, including capsules, powders, and liquids, are more likely to contain ketone esters or salts. Some evidence exists for keto supplements, and research on keto gummies is even more limited.
Oral ketone ester supplements can significantly increase circulating levels of BHB regardless of overall diet. Keto gummies are less likely to contain ketone esters or ketone salts. Or, if they do contain these forms of ketones, the dosage is small.
Instead, keto gummies rely on MCT oil that may enhance ketosis. Whether MCT oil in the amount present in keto gummies has a ketogenic effect is unclear. Still, many other keto gummies contain ingredients with no demonstrated impact on raising ketone levels in the body or inducing ketosis.
Other Ways to Support Healthy Body Composition
Research on the effectiveness and benefits of keto gummies may be mixed, but diet, exercise, and sleep are tried and true methods for supporting healthy body composition. Consider the following:
- Diet: Protein recommendations vary for body composition depending on your activity level and goals. A healthy eating plan with fruit, vegetables, whole grains, lean protein, and low-fat dairy supports body composition. Diets high in saturated fat and added sugar make it harder to maintain. Aim for a balanced plate in which half is non-starchy vegetables, a quarter is protein, and a quarter is whole-grain carbohydrates or starchy vegetables.
- Exercise: A mix of aerobic and resistance training supports a healthy body composition. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise plus two sessions of strength training each week.
- Sleep: Not sleeping enough can influence appetite and increase insulin levels, inflammation, and body weight. Sleeping seven to nine hours every night supports a healthy body composition.
- Support: Healthy group support—either via apps and/or in-person interventions—may greatly enhance your exercise and nutrition journey. A registered dietitian nutritionist can also provide more specific recommendations about your nutrition, movement goals, and more. Ask your healthcare provider for a referral.
Summary
There is no magic bullet for enhancing athletic performance or altering body composition, and keto gummies are no exception. Limited evidence exists for keto gummy benefits.
Keto gummies are unlikely to provide the same benefits as a ketogenic diet. They may have little effect on individuals looking for the benefits of keto without following the strict diet. Instead, to boost your athletic performance or body composition goals, consider focusing on the three pillars of health: nutrition, exercise, and sleep.
Keto Gummies: Benefits, Limitations, and Ingredients Explained
Keto gummies have gained popularity as a supplement that claims to facilitate ketosis without the adherence to a strict ketogenic diet. Available in various formulations, these gummies often include a mix of ingredients aimed at boosting energy levels and aiding metabolism. However, scientific consensus on their effectiveness remains limited.
Understanding Keto Gummies
When considering keto gummies, it’s important to understand that their effects on the body differ significantly from those of a traditional ketogenic diet. While a ketogenic diet can elevate blood ketone levels within the first week, the impact of consuming keto supplements tends to be immediate but may not sustain as long.
Potential Benefits of Keto Gummies
Keto gummies may provide several advantages that correlate with a ketogenic lifestyle. However, the empirical evidence supporting these claims is still emerging, and users should consult healthcare professionals before integrating them into their routines.
Appetite Regulation
While there is limited research on the influence of keto gummies on appetite control, ketogenic diets have been shown to suppress appetite. This is potentially due to higher protein intake and increased levels of circulating ketones, which are generated when the body metabolizes stored fats for energy. Some keto gummies may contain ketone esters that similarly reduce appetite, although their long-term effectiveness remains to be clarified.
Muscle Gain
Research regarding the impact of keto diets or ketone supplementation on muscle gain is minimal. Some studies indicate that ketone supplementation could enhance muscle protein synthesis and support muscle-building efforts, especially when combined with resistance training. However, definitive evidence linking keto gummies specifically to muscle growth remains sparse.
Energy Enhancement
Certain keto gummies may include ingredients like ketones or MCT (medium-chain triglyceride) oil, which can offer a temporary boost in energy, particularly on low-carbohydrate diets. That said, the ability of these supplements to promote sustained ketosis or enhanced energy levels is not strongly supported by scientific literature.
Limitations of Keto Gummies
Despite the potential benefits of keto gummies, there are notable limitations and caveats worth considering:
Limited Evidence for Fat Loss
There is inadequate research supporting the claim that keto gummies effectively aid in fat loss. While ketogenic diets may lead to greater fat loss than high-carb diets, studies have also suggested potential lean tissue loss during this process. Additionally, keto diets combined with resistance training have demonstrated reductions in body fat levels compared to non-keto diets.
Impact on Athletic Performance
Research into the effects of keto gummies on athletic performance is quite limited. Some believe that ketone supplementation may help save stored glucose during exercise, but evidence supporting the efficacy of these supplements for enhancing performance is lacking.
Suitability and Safety
Not all individuals may find keto gummies suitable. The sugar alcohols often used can cause gastrointestinal distress, particularly in individuals with conditions like IBS. Additionally, ingredients such as apple cider vinegar may influence blood sugar levels, warranting caution for those with diabetes or kidney disease. Always check the labels for allergens and specific ingredient information.
Interactions with Medications
The interaction between keto gummies and various medications remains poorly understood. It is possible that consuming these supplements alongside meals or carbohydrate-rich foods may diminish their effects. Certain ingredients like MCT oil may also interact with other supplements, implying that further investigation is necessary.
Possible Side Effects
Some users of keto gummies report side effects including nausea, diarrhea, and abdominal discomfort. Additionally, symptoms such as headaches and fatigue, often referred to as “keto flu,” may occur as the body adjusts to the ketone intake and dietary changes.
Common Ingredients in Keto Gummies
Most keto gummies contain ingredients aimed at supporting ketosis or acting as low-calorie sweeteners:
- MCT Oil: Medium-chain triglycerides can facilitate ketone production but may be present in inadequate amounts in gummy form to confer significant benefits.
- Ketone Esters and Salts: These are forms of ketones combined with minerals, which may enhance effectiveness but can cause gastrointestinal discomfort if misused.
- Apple Cider Vinegar: Linked to potential effects on satiety and blood sugar regulation, although evidence is mixed.
- Nonnutritive Sweeteners: Such as monk fruit and stevia, these provide sweetness without calories or carbohydrates and could assist in weight management.
- Sugar Alcohols: Low-calorie substitutes for sugar that may lead to digestive issues if consumed in excess.
- Gelatin or Pectin: Provides the chewy texture of gummies; can be sourced from animal or plant products.
Keto Gummies vs. Other Keto Supplements
Keto gummies may share similarities with other keto supplements, which often contain higher concentrations of ketone bodies. Generally, gummies are likely to provide fewer benefits compared to traditional supplements, such as capsules or powders.
Supporting Healthy Body Composition Without Supplements
The mixed evidence regarding the efficacy of keto gummies suggests that individuals may achieve better body composition results through traditional means such as:
- Balanced Diet: Focus on a diverse range of foods, including fruits, vegetables, lean proteins, and whole grains, while monitoring portion sizes.
- Regular Exercise: Incorporate both aerobic activities and strength training according to the U.S. Physical Activity Guidelines.
- Quality Sleep: Aim for seven to nine hours nightly to positively influence appetite and weight management.
- Professional Support: Engaging with registered dietitian nutritionists can offer tailored advice for nutritional and fitness goals.
Conclusion
Keto gummies do not present a panacea for enhancing overall fitness or body composition; their effectiveness remains limited. For those interested in the benefits associated with a ketogenic approach, emphasizing core health practices—nutrition, regular exercise, and adequate sleep—will likely yield more substantial and sustainable results.
