What are some side effects of taking exogenous ketones?

Supplementing your ketogenic diet with exogenous ketone supplements can lead to various side effects. Although it can help with weight loss, here are a few things you might experience while on your keto journey.

side effects of exogenous ketones

Exogenous Ketone supplements are are all the rage now since people have been introduced to the Ketogenic Diet. This type of supplement provides its users a with a high dose of BHB Ketones that help aid in weight loss. Taking in different supplements have their pros and cons. Here are some of the side effects users may notice when taking Exogenous Ketone Supplements.

Diuretic Effect Water and Mineral Depletion

A regular person’s body usually uses glucose to power itself for daily functions. But once in the Keto Diet the liver utilizes its fat reserves for energy and in the process uses a big amount of water. In the process it also decreases the amount of electrolytes you have in your body – demineralizing your sodium, potassium, and magnesium. Users notice an increase of trips to the toilet to pee and users also feel the need to drink water but as always the body will adapt to this change a few days upon using the supplement.Users usually feel the effects of dehydration within the first toe to four days from the start of using the supplement.

Secondary to Keto Flu

Within the first two to four days, users find themselves having flu-like symptoms when using the supplement. This is secondary to the effects of the product to be dehydrating to its users. These symptoms include headaches, fatigue, and dizziness. But for as long as you keep yourself hydrated within the adjustment period the symptoms will eventually go away.

Muscle Cramps

The demineralization of your body posses a lot side effects to the body. Since your body have lost a hefty amount of minerals, user noticed muscle cramping. Just make sure to drink lots of water and keep your electrolyte levels in check and you will be fine.

Difficulty getting a good night’s rest

Some practitioners reported having some difficulty getting a good night’s rest. This is due to the flu-like symptoms brought about by being on the diet. Other factors may include low levels of insulin and serotonin. The only solution to this is to keep yourself hydrated and have a quick snack before going to bed that contains protein and some carbs to help increase your insulin levels. Giving your brain a nice dose of tryptophan, which is the precursor for serotonin.

Another possible factor for impaired sleep could be increased intake of histamines rich food like cheeses, avocado, bacon, and eggs, which can cause more anxiety and sleeplessness in some people. It is recommended to increase the volume of your vegetable intake to help alleviate this side effect

Smelly Breath

Having a low carb diet posses a lot of complications one being the stench of acetones in their breath. This is  brought about the scent of a chemically fruity smell like that of nail polish. This is a tell tale sign that the body is in ketosis – burning fat to fuel the body.  But users should not feel the need to be alarmed since this side effect last from 1-2 weeks after which the body is able to adopt and the scent decreases.


As the body uses a lot of water during the process of ketosis, users experience demineralization of its cell that leads to dizziness. This is quite avoidable by increasing the intake of potassium rich food like: Broccoli, Avocado, Swiss Chard, Brussels Sprouts, Spinach and Mushrooms.

Diarrhea / Increased bowel evacuation

Practitioners of the diet notice some minor issues with diarrhea during the first few days in the diet. This is due to the body’s adjustment to the change in its macronutrient ratio. Other factors include users eating too much protein rather than increasing the amount of fat they eat. To help with this side effect try taki a teaspoon of plain psyllium husk powder or sugar-free Metamucil before eating a meal to help move things along.


During the diet your gut [GIT] is still adapting to the increase of fat in your diet, which could entail being constipated. Other factors include dehydration and demineralization of your body. A good solution to this is to increase your intake of fiber and drink lots of water. Try utting down on consuming too much nuts and dairy that may just cause constipation. Another option could be taking 400 mg of magnesium citrate.

Heart Palpitations

During the first few week of being on the diet and taking of supplements users will notice a slight increase in their heart rate. This is normal for people who have low blood pressure brought about by the body’s lack of salt and water. This lack of fluid in the body causes the heart to pump faster and harder. So take note of the fluids and salts you take as well as try taking a multivitamin supplement. This side effect usually goes away after a few weeks once your body has coped with the changes in your diet.

Caution for Those with Diabetes, Caution for Those with High Blood Pressure, Reduced Physical Performance.


Lower HDL Level while the LDL levels maintained their levels

A study done with a controlled group of participants found that people who use MCT Ketones have a significant increase in their LDL levels while advertently decreasing the body’s levels of HDL (High-density lipoprotein/good cholesterol). LDL (Low-density lipoprotein) or labeled as “bad’ Cholesterol increased in people that incorporated MCT ketone supplements in their diet.

Lower levels of Blood Sugar:

This is one of the effects of being in the diet. Users usually notice a significant shift on feeling energized, since people are use to get their source of energy from consuming carbohydrates. Practitioners usually feel light headed, shaky and dizzy within the first 1-2 weeks of being in the diet, but rest assured that once the body has adjusted and would go through ketosis the body’s energy levels will stabilize.

Decreased cravings for Sugar

At the beginning practitioners usually find craving for starchy carbohydrates like bread, pasta and rice within the first two days to three weeks. Since your body is use to consume really heavy starchy carbohydrates the body would need time to adjust to it. But another benefit of being in the diet is the aversion towards craving sugar, sweets and other unhealthy food. Craving still come and go as you progress within using the supplements and being in the diet, but persevere and try avoiding the temptation of reaching for your old go to snack and try to get a healthier choice.





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