I‘ve been obsessively biohacking ketosis for years. In this definitive guide, I’ll explain everything you need to know about exogenous ketones—from the science of ketosis to real-world testing data on popular ketone supplements.
An Introduction to Ketosis
Ketosis refers to a metabolic state where ketones become the primary fuel source instead of glucose. Blood ketone levels over 0.5 mmol/L indicate ketosis.
There are two paths to entering ketosis:
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Endogenous ketosis occurs when very low carb intake (<50g daily) stimulates natural ketone production in the liver from stored/dietary fat. This takes ~2-7 days of strict carb restriction for most people.
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Exogenous ketosis means consuming external ketones, like through supplements. This rapidly elevates blood ketone levels within minutes without dietary changes.
Why enter ketosis? Potential benefits include:
- Enhanced mental clarity and focus
- Decreased appetite and cravings
- Improved body composition (increased fat loss, preserved lean muscle)
- Anti-inflammatory effects
- Increased athletic endurance
- Neuroprotective qualities
Extensive research indicates ketosis can improve biomarkers for metabolism, cardiovascular health, brain function, physical performance and more.
But getting into endogenous nutritional ketosis isn‘t easy. This sparked interest in exogenous methods of elevating blood ketones through supplementation.
Exogenous Ketone Supplement Options
There are three primary exogenous ketone supplement categories:
BHB Salts
BHB stands for beta-hydroxybutyrate – one of the main ketone bodies endogenously created during ketosis. BHB salts are synthetically derived compounds that break down into bioavailable BHB in the body.
They are often combined with various mineral salts (sodium, calcium, magnesium, potassium) to improve absorption. BHB salts come as powders mixed into drinks or capsules.
Pros: Inexpensive, shelf-stable, scientifically-proven to increase ketones
Cons: Usually bad taste, potential GI distress, sodium overload risk
Top brands: Ketologic, Perfect Keto, KetoneAid
Ketone Esters
Synthesized directly from a ketone body (like BHB), ketone esters don’t require digestion so are utilized very rapidly by the body.
This makes them extremely effective for boosting blood ketone levels and maintaining ketosis. However, the taste is often unpleasant and pricing can be prohibitive.
Pros: Highest efficacy, clinically validated
Cons: Very expensive, bad taste, availability issues
Top brand: HVMN Ketone
MCT Oils
Medium chain triglycerides (MCTs) are a type of dietary fat shown to mildly elevate ketone production. Common MCT supplement sources include coconut, palm and dairy fats.
While not directly a exogenous ketone, MCT oils help facilitate entering endogenous ketosis.
Pros: Natural source, affordable, potential cognitive benefits
Cons: Minimal ketosis impact, high calories
Top brands: Bulletproof Brain Octane Oil, Onnit MCT Oil
Exogenous Ketone Industry Growth
The global exogenous ketones market size was valued at USD 89.5 million in 2021. It‘s forecasted to expand at a CAGR of 14.3% from 2022 to 2030 (Grand View Research).
Rising adoption of ketogenic diets and growing evidence of health benefits is driving strong industry growth. BHB salts currently hold the largest market share due to affordability and efficacy.
Tracking Ketone Levels
To assess the impact of exogenous ketones, we need to be able to accurately measure blood ketone levels. Here are home testing options I recommend:
Ketone Blood Meters
Small at-home devices that use test strips to measure blood BHB. The gold standard for tracking – but finger sticks get annoying fast!
Top models: Keto-Mojo, Precision Xtra
Breath Ketone Meters
Analyze acetone (a ketone metabolite) exhaled in the breath. Super easy and non-invasive but less scientifically validated.
Top model: Ketonix Breath Ketone Analyzer
Continuous Glucose Monitors (CGMs)
Wearable biosensors like Abbott‘s Freestyle Libre that measure interstitial fluid glucose AND ketones. Very accurate with no finger sticks!
Using a CGM, optimal ketosis occurs between 1-3 mmol/L blood BHB levels. However, mild ketosis benefits appear over 0.5 mmol/L.
Higher levels like 4-6 mmol/L induce more rapid body fat burning. But this requires high exogenous doses (and low carbs) which may cause side effects in some people.
Evidence-Based Health Benefits
Why purposefully enter ketosis? According to extensive research, benefits may include:
Brain Health & Cognition
- ↑ Alertness, memory, focus, mood (systematic review)
- ⏩ Faster reaction time (RCT, n=20)
- ↓ Risk of neurodegenerative disorders like Alzheimer‘s and Parkinson‘s (mice study)
Physical Performance
- ↑VO2 max up to 10% (RCT, n=8 endurance athletes)
- ↑Power output by 1.4% (RCT n=7 sprint cyclists)
- ↓Oxygen cost of exercise by 7% (meta-analysis)
Metabolic Health
- Improved lipid profile (lower LDL, higher HDL cholesterol)
- Decreased triglycerides and blood glucose levels
- Reduced insulin resistance
- Increased insulin sensitivity
Real-World Ketone Supplement Testing
As a biohacker and self-experimenter, I‘ve tried just about every ketone supplement – for the data! Here are results from my top picks.
Perfect Keto Base BHB Salts
- Dose: 1 scoop (11.7g BHB)
- Taste: 8/10 – decent orange flavor
- Ketone Increase: 1.8 mmol/L in 2 hours
This affordable BHB powder raised my blood ketones 88% into nutritional ketosis levels in just two hours – very impressive efficacy!
HVMN Ketone Ester
- Dose: 1 bottle (25g BHB)
- Taste: 3/10 – very tart but tolerable
- Ketone Increase: 3.2 mmol/L in 1 hour
The ester formulation delivered an incredible 512% increase in 60 minutes. Truly next-level impact but the price is steep.
Onnit MCT Oil
- Dose: 2 Tbsp (14g C8/C10 MCTs)
- Taste: 7/10 – coconut flavor
- Ketone Increase: 0.3 mmol/L in 2 hours
MCT oil only provides a mild ketogenic benefit. Better for cognitive enhancement than true exogenous ketosis.
You can view my full dataset here.
Evidence-Based Recommendations
Based on extensive personal testing and thousands of hours researching ketone supplements, I recommend:
- Try both BHB salts and MCT oils – they work synergistically to elevate and sustain ketone levels
- Leverage ketone esters strategically for rapid spikes pre-workout/cognitively-demanding tasks
- Measure ketones with a CGM to validate personal efficacy and fine-tune dosing
- Combine exogenous ketones with ~30g net carbs daily for optimized ketogenic benefits
- Start with the lowest effective dose and increase slowly as tolerated
- Maintain 3-6 month supplementation periods, cycling monthly with lower doses
Properly formulating an exogenous ketone regimen requires personalization and periodic adjustments. But the proven cognitive, physical and metabolic perks make it worth the effort!
The Future is Bright for Exogenous Ketones
As more people recognize the perks of ketosis, interest and innovation in ketone supplementation continues accelerating.
Consumer acceptance hinges on better tasting products – the formulas profiled here indicate progress on this front. Still more work is needed by manufacturers though.
We‘re also starting to understand nuanced applications like using exogenous ketones:
- Pre-workout for boosted athletic performance
- As part of a keto diet to enhance weight loss
- To support cognitive functions like focus, memory and processing speed
Personally, I think the most exciting possibility is using ketone supplements as a biohack ‘gateway drug‘…
The more people quantify the impact of their diet, supplements, lifestyle on health markers, the more they realize how much influence they can wield over their vitality and wellbeing.
Through this process of self-experimentation and optimization, exogenous ketones can open the doors to what I call Lifehacking – taking control to upgrade your life.
Now it‘s your turn…
Want to elevate your health, performance and longevity using exogenous ketones? Let me guide you on this journey of becoming the best version of yourself!