Ketone esters B
According to recent data, they worsen endurance rather than improve it
Citable fact
«Ketone esters» — evidence level B. Dosage: In studies, 0.3–0.7 g/kg of ketone ester before exercise. There is no confirmed benefit, so no dose can be recommended. Source: PMID 40315254, permanent link to the source in the list below.
How it works
They sharply raise blood beta-hydroxybutyrate, suppress lipolysis and reduce free fatty acid availability, which may limit fat oxidation and impair performance.
Dosage and intake
In studies, 0.3–0.7 g/kg of ketone ester before exercise. There is no confirmed benefit, so no dose can be recommended.
30–60 minutes before exercise in the study protocols — it is precisely in this variant that performance worsening has most often been obtained.
Forms
Ketone esters (1,3-butanediol acetoacetate) and ketone salts have been studied. Ketone salts produce a smaller rise in ketones; there are no data on “ketone” supplements without esters.
What is confirmed
- In a 2025 study, ketone ester intake worsened performance under hypoxic conditions
- Improvement in endurance and strength has not been confirmed in any reasonably reliable protocol
- It raises blood ketones predictably, but this does not translate into performance
- A possible clinical application is not relevant to sports
Adverse effects and limitations
- Nausea, vomiting and abdominal discomfort
- High price and unclear safety with frequent use
- Metabolic acidosis with repeated high doses
- Limiting free fatty acid availability may impair performance
Interactions
- Glucose-lowering drugs and insulin: risk of hypoglycemia
- In diabetes and metabolic diseases — only under medical supervision
Who must not use it
- Under 18 years: Not recommended.
- Pregnancy and lactation: Contraindicated.
- diabetes
- metabolic acidosis
- kidney disease
- liver disease
Sources
- Ketone ester ingestion impairs exercise performance without impacting cognitive function or circulating EPO during acute hypoxic exposure · Stalmans M, Tominec D, Lauriks W · Journal of applied physiology (Bethesda, Md. : 1985), 2025 · PMID 40315254
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- The Top 5 Can't-Miss Sport Supplements · Antonio J, Pereira F, Curtis J · Nutrients, 2024 · PMID 39408214
See also
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