Exogenous ketones are some of hottest products on in the Keto market these days. While these products promise a better mood, energy, strength, fat loss, and focus, rumor has it that they also cause painful side effects such as bloating.
Is it true or just a speculation? This in-depth article will provide you with definite answers.
Can ketone supplements cause bloating? Yes. Similar to a ketogenic diet, most of the ketone supplements induce a diuretic effect inside the body. This increases the process of diuresis leading to mineral and water depletion. The depletion of water and minerals reinstate a condition of dehydration which is one of the biggest reasons why ketone supplements cause bloating.
Why do ketone supplements cause diuresis and bloating? What can be done to prevent this painful side effect? Keep reading to find out more.
How Do Ketone Supplements Cause Bloating?
The primary reason why ketone supplements cause bloating is dehydration. Consumption of ketone bodies is frequently associated with the development of dehydration. This is what leads to gastrointestinal distress and bloating.
How does ketone bodies induce dehydration?
Decreased Blood Glucose
According to a 2018 study published in the Journal of Physiology in, drinking a ketone ester, a type of ketone supplement decreases the levels of blood sugar.
A low blood sugar level increases insulin levels, allowing more fluid to be released from the body leading to weight loss.
Loss of Stored Water
The storage of carbohydrates and glycogen in the human body requires water. One gram of glycogen requires approximately 4 grams of water to get stored.
Transitioning to keto supplements means moving away from using carbohydrates and glycogen to utilizing ketones and fats. This leads to a loss of glycogen stores as well as water from the body, leading to dehydration.
The physiological reason behind depletion of the electrolyte imbalance during a state of ketosis is because of the failure to retain water. Combined with other problems like frequent urination, the problem exacerbates.
The majority of keto supplements have a high amount of sodium which imposes a diuretic effect on your body. This alters the sodium and water ratios and imposes GI distress.
How can you Avoid Bloating?
It is entirely possible to avoid bloating due to ketone supplements. The cures are quite simple and can be divided into two broad categories: mental and practical.
The following practical cures will help you overcome all the
major problems leading to bloating.
Drink Plenty of Water
Because dehydration is the basic reason why ketone supplements lead to bloating, the simplest way to cure it is to drink plenty of water. It is normally advised to drink at least 8-10 glasses of water per day.
Correct Electrolyte Imbalance
Electrolyte imbalance is another reason why ketone supplements cause bloating. To deal with the problem, try adding salt to your foods and beverages wherever it is possible. Consuming homemade electrolyte drinks can also reduce the problem to a considerable extent.
Eat More Fat
As you are transitioning from carbohydrates to ketones for energy, it is normal to feel weak. To overcome this, eat more fatty food to provide your body with energy and make the transition easier.
Exogenous ketones must always be taken in moderation. Avoid crushing a full scoop of these supplements
for the first time. Instead, start with a minimal dose and gradually increase the dose in order to experience maximum advantages with minimal adverse effects
Switch to Ketone Esters
Supplements containing ketone salts are more likely to cause gastrointestinal side effects such as
bloating. Although not readily available to mass consumers, Keto Esters have less such side effects.
It is common for a lot of users to quit using ketone supplements due to side effects like bloating. To avoid such situations, it is important that you keep in mind the following mental cures.
Remember your goals
Keep reminding yourself that you are using ketone supplements for a reason. If the reason is
weight loss, keep imagining how the use of these supplements will help you achieve a healthy body with no excessive fat. This will strengthen you physically and mentally.
Remember that this is a common problem
Know that bloating is a common problem. It occurs with lots of other people and will eventually go away.
Check your diet
Perhaps the bloating your feeling is being caused by something other than the exogenous ketones your taking. Things like dairy are a common cause of bloating for people that many people don’t realize.
You might want to get yourself tested for lactose intolerance to rule out the bloating feeling you may be experiencing.
Are there Any Other Side Effects?
As with any other nutritional supplement, ketone supplements also have downsides and potential side effects. That being said, these side effects are usually benign and usually tend to improve as the
supplementation with exogenous ketones becomes prominent.
Other side effects to be aware of while using ketone supplements include:
Halitosis (bad breath)
Exogenous ketones are not delicious. When taken alone, the taste can be horrendous, pungent, or bitter.
However, it is possible to mask this taste to some extent by using artificial sweeteners and other such agents. To help fight this check out our guide on how to beat keto bad breath
Exogenous ketone bodies at extremely high doses can occasionally result in flatulence. However, most of the studies that have documented this side effect used ketones mixed with a milky fluid which was not palatable.
Taking a moderate dose of ketone supplements, however, reduces this risk to a great extent. Moreover, the risk of flatulence decreases as a user become accustomed to these supplements.
Taking ketone supplements can lead to extremely low blood glucose levels. However, the problem is not alarming and a user is rarely like to feel the symptoms of hypoglycemia. This is because the levels of ketones are quite high and they successfully dominate as the preferred fuel for the brain.
What are some other common questions about ketone supplements you may want to know?
How and when should I consume a ketone supplement?
Every brand has its own set of instructions when it comes to dosage. Overall speaking, you can mix
one serving of ketone supplements in water about 30 to 45 minutes before an exercise session to get optimum results. For more detail check out this article
How do I know if ketone supplements are working?
You can check if ketone supplements are working or not by measuring the blood levels of ketones
with the help of a specialized meter. Another way to check if you are in ketosis is by using a urine strip or a breath analyzer to detect ketones.
How long will the bloating last?
It varies from person to person and depends on how much effort you are putting in to get rid of it. Most of the time, bloating lasts for 2 days to three weeks.
Can I consume carbs while eating ketone supplements?
You could, but you shouldn’t. Carbohydrates have anti-ketogenic effects. As they enter the blood, carbohydrates are broken down to form glucose. This raises the blood levels of insulin and lowers the
glycogen store hence, inhibits the generation of ketone bodies. So, it is generally advised to consume less than 100 grams of carbohydrates as long as you use ketone supplements.
What are different types of ketone supplements?
Ketone supplements can be divided into two types:
In this type, the ketones are bound to a salt such as potassium, magnesium, calcium,
and potassium. Ketone salts are mostly found in powdered form or mixed with a
Ketone esters are linked to another compound known as an ester and usually packaged in a liquid form. Ketone esters are primarily used in research and are not as common as ketone salts. However, Ketone Esters are not readily available for mass consumption.
No matter which types of ketone supplement you prefer, always remember to follow dosing
recommendations, stay hydrated, maintain your electrolyte balance, and listen to your body’s signals to maintain a healthy state of ketosis without bloating.
If you start experiencing GI stress, cut down the amount of supplement you are consuming and gradually increase the levels.
Once you get to know about your options and understand the benefits of every supplement type,
exogenous ketones can become an invaluable part of your life by helping you
reach your goal easily and more quickly.