Keto gummies are a supplement that purports to help with weight loss while improving energy, mental focus and digestion. While some include ketones – an alternative fuel source for the body – others mainly include apple cider vinegar. Many keto gummies brands claim to encourage ketosis, but experts say there isn’t enough research to show that taking exogenous ketones can induce ketosis in people who don’t follow a strict ketogenic diet.
Keep reading to learn more about keto gummies, their potential benefits, side effects, and expert advice on whether they are worth taking.
What are keto gummies?
Ketogenic gummies are supplements marketed to support people on a ketogenic diet, a very low-carbohydrate, high-fat diet that is an effective treatment for epilepsy and has recently been used for weight loss and blood sugar control.
“The ketogenic diet is high in fat and low in carbohydrates, which forces the body to use ketones as fuel rather than sugar from carbohydrates,” explained Dolores Woods, a registered dietitian at the Houston School of Public Health. “This can lead to weight loss in the short term.”
Ketones are molecules produced by body fat that are used as an alternative fuel source by organs such as the heart, brain and skeletal muscles when glycogen – the body’s stored carbohydrates – is depleted. In the ketogenic state, ketones provide fuel and reduce hunger. Studies have shown that people on a ketogenic diet may lose more body fat and less muscle than those on a standard low-calorie diet.
According to the manufacturer, many keto gummies purportedly support energy, hydration, mental focus, and weight loss by providing exogenous ketones. Ketones are consumed by the body rather than manufactured. It is worth noting that many supplements known as “keto gummies” do not contain exogenous ketones, primarily apple cider vinegar supplements.
Common ingredients in keto gummies
The main component of most keto gummies that contain exogenous ketones is D-beta-hydroxybutyrate ketones. While D-BHB ketones can be added to supplements, they are also made in the body; when blood sugar and insulin drop, the liver produces them as an alternative energy source for the body. When it comes to their use in supplements, D-BHB ketones are often listed as BHB ketone salts, including BHB calcium, BHB magnesium, and BHB sodium.
Other common ingredients in keto gummies include:
sugar
Sugar alcohols, such as sorbitol, maltitol, and xylitol
medium chain triglycerides
coconut oil
Apple cider vinegar
Ginger Extract
Organic Pomegranate Juice Powder
Organic Beet Juice Powder
Natural condiments
Registered dietitian and Health Insider Nutrition Consultant Wan Na Chun said keto gummies purportedly contain ingredients such as BHB ketones, apple cider vinegar, MCT oil, collagen, herbal extracts, and vitamins and minerals to help with weight loss, improve digestion, and support ketogenic status. “However, there are limited studies on the long-term effects and effectiveness of keto gummies, and they are not regulated by the FDA [like drugs],” she explained.
Research-backed health benefits of keto gummies
“Keto gummies claim that they promote energy, concentration and weight loss, but there is no scientific evidence to support these claims,” Woods said. “The safety and effectiveness of exogenous ketones in the form of beta-hydroxybutyrate (D-BHB) have not been documented in the scientific literature.”
Although there is little research on the different forms and doses of specific keto gummies and the exogenous ketones they contain, some small studies have been conducted on general D-BHB supplements and other foods that can increase ketones in the body.
In a small 2020 pilot study examining how the body metabolizes exogenous ketones, such as those contained in some keto gummies, people taking D-BHB supplements had higher ketone levels in their blood after consumption (although ketone levels returned to normal baseline after a few hours). While the brain uses ketones rather than glucose as an alternative fuel source, when ketone concentrations increased, this study found that the heart and kidneys utilize exogenous ketones more than the brain [1].
Another small study in 2019 found that people with mild cognitive impairment experienced improvements in cognitive abilities, including memory, language, executive function, and processing speed, six months after ingesting 30 grams of medium-chain triglycerides (molecules that metabolize ketones).
However, more research is needed to understand the effects of D-BHB in keto gummies on the body.
It is also important to note that when it comes to D-BHB supplements, no single form or dose is used across the board, making it harder for people to understand the benefits of taking them.
Although a review of studies on apple cider vinegar – an ingredient often added to keto gummies – suggests that this ingredient may help lower total cholesterol and blood sugar levels, it is difficult to know whether the amount of apple cider vinegar in these supplements has any benefit [3].
Potential side effects of keto gummies
Chun said that potential side effects of taking ketogummies could include nausea, vomiting, diarrhea, and gastrointestinal problems such as low blood sugar.
“The most effective and safest way to lose weight and overall health is to focus on a balanced diet that includes a variety of nutrient-dense foods,” Chun agrees. “For those following a ketogenic diet, whole foods like avocados, nuts, seeds, and low-carbohydrate vegetables are a great alternative to keto gummies.”
