How to Optimize BHB Levels
The ketogenic diet is the subject of tens of millions of Google searches as people try to find a way of losing stubborn fat and keeping it off while also potentially enjoying a myriad of other benefits. Yet, for all the talk surrounding ‘keto,’ relatively few people realize that beta-hydroxybutyrate, better known as BHB, is arguably the most important discussion point.
BHB is one of the trio of ketones the body produces on the keto diet or any other diet that’s low in carbohydrates. It is also created during periods of fasting. So, most people interested in a keto diet aren’t aware that one of their goals should be to produce higher levels of BHB in the body. In this article, we’re going to find out more about how to do it while also learning about this intriguing molecule.
What Is BHB?
BHB is one of the three ketone bodies that your liver creates when running low on carbohydrates. You may also see it referred to as 3HB or 3-hydroxybutyric acid. It is by far the most abundant of the trio, making up approximately 78% of ketones in the blood.
The second most abundant ketone is acetoacetate, which comprises about one-fifth of ketones in the blood. BHB is created from this ketone and isn’t produced by the body in any other fashion. Finally, acetone is the third ketone and only comprises 2% of the ketones in the blood. It is excreted from the body almost instantly and doesn’t get used for energy.
How Is BHB Produced?
Most people consume a relatively significant proportion of carbohydrates in their diets. These carbs provide energy for the body. Carbs are the body’s preferred fuel source and the first type of energy utilized for cellular and physical activities.
However, on a low-carb diet such as the keto diet, the absence of carbs leads to glycogen depletion. For the record, glycogen is a form of glucose and is a main source of energy stored primarily in the muscles and liver.
In general, we require small quantities of dietary fat to maintain energy. Things work quite differently when following a low-carb diet like the keto diet, as the body needs more fat to burn. This is because, on such a diet, the liver creates ketones from fatty acids.
So, when you’re in a metabolic state of ketosis, BHB is produced. When you reduce carb intake, the body uses fat as an alternative fat source. Ketosis can only begin when there’s a dearth of glucose in the body.
Another way to produce BHB is to fast for 16+ hours. In this scenario, the body sees fasting as a sign that your energy intake is low and increases ketone production to create another fuel source. By producing ketone bodies, the body saves whatever glucose that’s available for the brain, which can use glucose rapidly. In the event that glucose isn’t available, the brain can metabolize fatty acids along with ketone bodies.
Here’s How to Boost BHB Levels
As you’ve probably gathered, the best way to naturally optimize BHB levels is to follow a low-carb, high-fat diet, such as the ketogenic diet. Intermittent fasting and other forms of sensible fasting can also give ketone creation another boost.
In general, people can achieve nutritional ketosis by getting anywhere between 70% and 80% of their daily calories from fat, between 20% and 25% from protein, and no more than 5% to 10% from carbohydrates. Given the abundance of delicious-tasting carbs available, this isn’t always an easy task!
Healthy fats such as MCT oil, coconut oil, and butter are considered cornerstones of any diet that encourages greater ketone production. Foods such as free-range eggs, grass-fed meats, full-fat dairy, and nuts are also popular on such diets.
That being said, a growing number of people following a keto-style diet are investigating the use of additional products. A prime example is our Keto BHB gummies, which also contain green tea extract and apple cider vinegar.
What Ketone Range Should I Aim For?
If your goal is to enter ketosis, the required ketone range is fairly broad: 0.5 to 3 millimoles per liter (mmol/L). Those who follow a keto diet reasonably strictly may see ketone levels between 2 and 3 mmol/L.
Achieving this generally requires restricting your carb intake to below 50 grams of total carbs or 25 grams of net carbs each day. This can be quite an adjustment, especially if you’re used to consuming 200+ grams of carbohydrates.
Interestingly, intense exercise of up to 90 minutes can raise BHB levels to 1-2 mmol/L. Fasting may bring BHB levels into the 0.6+mmol/L range in 12 to 16 hours.
A Word of Warning
BHB is something that the body produces as a means of ensuring survival when food is scarce. Therefore, BHB isn’t just safe; it’s actually normal! However, increasing your BHB levels via external sources is different since your body isn’t creating these molecules.
Therefore, you must ensure that any BHB product you buy is third-party lab lab-tested and sold by a reputable source such as Premium Jane. Also, please note that attempting to place your body in a state of ketosis could have unpleasant adverse effects. For instance, you may experience weakness, fatigue, a nasty taste in your mouth, mood changes, constipation, and much more.
Typically, such symptoms will only last for up to two weeks. Still, it is, nonetheless, essential for you to speak with a medical professional before trying a ketogenic diet or something similar.
BHB – The Centerpiece of the Ketogenic Diet
Optimizing your BHB levels involves going on a low-carb diet that’s rich in essential fatty acids. There are lots of benefits attributed to such diets, and an increasing number of people are trying to enter a state of ketosis.
However, you must understand the challenges involved in following such a diet. Most nutritionists aren’t fans of the keto diet, mainly because there’s a relatively low adherence rate. There’s a danger of falling into the yo-yo dieting trap, which comes with a host of downsides.
Therefore, if you’re aiming to boost your BHB levels, make sure you’re mentally ready. In addition, speak with a physician before embarking on this tough quest.