BHB: The Risks of Boosting Your Ketone Levels
Beta-hydroxybutyrate, or BHB, is one of the three primary ketone bodies our liver produces during ketosis. As you may already know, ketosis is the metabolic state in which the body moves from using carbs as its main energy source to fat. Once you massively reduce your carb intake, the liver breaks down fat into ketones (acetone, acetoacetate, and BHB).
BHB is deemed the most efficient ketone since it provides more energy per molecule than glucose. It also plays a big role in keeping energy levels up when glucose becomes scarce. That being said, while BHB has many benefits, increasing your level could have some downsides, which I explore in this article.
How Do People Typically Increase Beta-Hydroxybutyrate Levels?
Before I look into the cons of BHB increase, I’ll briefly discuss how people increase BHB levels in the first place. Going on the keto diet is the most obvious option because its goal is to induce ketosis, the metabolic state where the body burns fat instead of carbs for fuel.
When you cut carbs, your body uses up its glucose reserves. The liver converts stored fat into ketones to fuel your body, with BHB being one of the primary ketones produced. Typically, the body enters full ketosis after a week of strict adherence to the keto diet, although this can vary from person to person.
Another method of increasing BHB levels is to use supplements. Such products are designed to raise BHB levels in your bloodstream rapidly without the need for dietary changes. They are quickly absorbed and could result in benefits such as improved endurance and enhanced focus. Many keto dieters use BHB supplements to enhance the efficacy of their dietary choices.
What Are the Downsides of Increasing Your BHB Levels?
While increasing BHB levels can offer plenty of benefits, you must also be aware of a few potential issues. The possible downsides I explore below will vary depending on how you elevate BHB levels and could impact you differently from someone else.
Gastrointestinal Distress
Whether you consume a BHB supplement or embark on the keto diet, you may experience GI system irritation. Certain products could contain minerals such as calcium, sodium, or magnesium, which can cause adverse effects such as bloating and gas, diarrhea, and nausea.
If you’ve never tried the keto diet before, you may experience these uncomfortable symptoms initially as your body gets used to the change in fuel sources. For most people, things get better after a while.
Electrolyte Imbalances
Increasing BHB levels may also result in higher water excretion, which can lead to an imbalance of electrolytes such as potassium, sodium, and magnesium (which is why BHB supplements may include such minerals).
Consequently, you could experience dehydration, so consuming additional water during the keto diet is essential. You could also get muscle cramps or feel tired, dizzy, or lightheaded.
Apart from consuming enough water, make sure you replenish electrolytes through your diet. Avocados and leafy greens are excellent options, and you should slowly increase your salt intake (but stop once you get near the recommended daily amount).
Keto Flu Symptoms
Experienced keto dieters are well-acquainted with the unique horrors of the keto flu, a name given to the temporary set of symptoms that happen as your body adapts to burning fat rather than carbs for energy. You may find it challenging to overcome these symptoms at first, and they tend to occur during the first few days of your diet.
Due to electrolyte imbalances and dehydration, you may experience fatigue and headaches. Irritation and mood swings could also occur, especially if your GI discomfort reaches extreme levels! Other possible keto flu symptoms include brain fog and nausea.
On the plus side, these symptoms go away once your body fully adapts to ketosis, but they will feel unpleasant for as long as they last.
Possible Over-reliance on Supplements
If you go down the BHB supplement route, there’s a danger of overdoing it, especially if you’re not committed to the keto diet. That’s why it’s best if you use BHB supplements in conjunction with a keto diet to get the best results.
Otherwise, you could have problems with sustainable fat adaptation, as your body isn’t effectively trained to burn fat for fuel in the long term. This could undermine the metabolic adaptations that occur with a properly balanced keto diet.
Also, if you use BHB supplements without reducing your carb intake, you could end up with artificial ketone levels. As a result, the benefits of ketosis, such as mental clarity and faster fat burning, don’t occur.
Risk of Acidosis
Finally, you must pay attention to the possibility of ketoacidosis, a hazardous condition where your blood becomes too acidic. It happens if you allow BHB (and other ketone) levels in the blood to become far too high, leading to a fall in blood pH. In general, ketoacidosis is most common in people with type 1 diabetes, although it can also happen if you have uncontrolled type 2 diabetes or a metabolic disorder.
The signs of this condition include regular urination and excessive thirst, shortness of breath or rapid breathing, nausea and vomiting, and difficulty in remaining alert. Whether you’re using a BHB supplement or on the keto diet, make sure you monitor your ketone levels.
Maximizing BHB Levels: The Hidden Risks You Can’t Ignore
Although there are many good reasons to increase your BHB levels, you must also consider the downsides. If you’re a keto dieter or use BHB supplements, make sure you manage your ketone production and test your levels regularly. If you notice any of the side effects mentioned in this article, perform a test immediately. If the test confirms any problems, consult a medical professional to determine your next step.
