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With the hustle and bustle of everyday life, sometimes it’s difficult to make sure you’re giving your body the nutrition you need to feel your best. Vitamins and supplements can be a wonderful aid in reversing deficiencies and nourishing your body when your diet may be slacking. While vitamins could not and should not ever replace a balanced diet, there are constantly advancements being made in the health supplement industry, with new products entering the market that address a wide range of needs. However, with the market so rapidly expanding, it’s hard to keep track of what supplements are not only effective, but also safe.
One dangerous trend and byproduct of the growing health industry are supplements geared for weight loss. The FDA doesn’t regulate vitamins and supplements like they do other medications, which means brands can put chemicals and other toxins into their products that may do more harm than good. These “quick fix” products may be enticing on paper, but they can also have scary effects that subvert your goals by taking them in the first place.
One supplement in particular that doctors warn could be the most dangerous, and ineffective, of all are exogenous ketones. With the rise in popularity of the keto diet, variations of these supplements have flooded the market, claiming to have the same effects as the high-fat low-carb keto diet that supposedly makes you lose weight fast.
Ketones are water soluble molecules that your liver naturally produces when you go for an extended period of time with low amounts of carbs or sugars. In layman’s terms, ketones send the message to your body that it is low on fuel, and triggers it to turn to burning fat for sustenance. Scientists have discovered how to create and administer ketones externally, known as exogenous ketones. Many of these supplements claim to put you into ketosis, without adopting the restrictive diet, so that you can see quick weight loss results without making lifestyle changes. But what exactly are in these supplements, and what long term affects do they have on the body?
Dina Griffin, RDN, a sports dietitian and founder of The Nutrition Mechanic, tells Everyday Health that many ketone powders are bound to sodium, which could present a risk for people who have or are suseptivble to high blood pressure, “There could be an issue there with heart health and heart function — that would be one concern I would have.” They may also do more harm than good by impacting your digestive system. “Some of these can really tear up our guts,” she adds.
Aside from this, many exogenous ketone supplements on the market are incredibly expensive, and because research on them is still very new, the certainty that you’re getting what you’re paying for is unclear. Focusing on purchasing high quality fresh foods and exercising daily are significantly less expensive and proven to be effective for weight management.
Exogenous ketone supplements and other weight loss pills may seem like a good idea in the moment, but according to Griffin, if it seems too good to be true, it probably is. “I think people are drawn to a quick, easy fix, kind of a magic bullet supplement, and it’s not that this won’t contribute to weight loss, but it’s not that magic bullet,” she says, “You have to put the effort in, you can’t just relax and eat whatever you want and automatically lose weight with this or any other product.”
At the end of the day, a supplement should be just that--an addition to an already healthy lifestyle. Diet and exercise are the true key to seeing health results, without the dangerous side effects.
