MISCONCEPTIONS ABOUT KETONES

So many misconceptions are out there about exogenous ketones and ketones in general, let`s clear up some of the major ones:

X Misconception: “When using exogenous ketones you also need to be on a ketogenic diet”

No, you don’t have to follow a ketogenic or low carb diet when using exogenous ketones. By consuming exogenous ketones you can still enjoy many of the benefits the BHB molecule has to offer, however it may be better to do both. Exogenous ketones help when transitioning to low carb diets and after a cheat meal to return faster to ketosis.

X Misconception: ”D-BHB is bioidentical, therefore superior”

Both D-BHB and L-BHB are naturally made in our body, endogenously, so both are bioidentical. However, more D-BHB is produced endogenously compared to L-BHB, and these two are interconvertible in our body. Importantly, while the body produces less L-BHB, it has additional health benefits, compared to D-BHB, another reason why exogenous supplementation of L-BHB can be more impactful. Beware of people who claim that only D-BHB is bioidentical as they don’t know the science.

X Misconception: ”D-BHB is more effective compared to D,L-BHB”

When you use a handheld blood ketone meter, you only measure D-BHB. Current handheld meters can`t measure L-BHB, so products containing the mix of L and D will show lower ketone level than products containing only D-BHB. You may think that you have a better ketone supplement when using only D as the meter shows higher numbers, while you are just not detecting L-BHB or missing out on all the benefits of L-BHB.

X Misconception: "MCT and 1,3 butanediol are ketones"

Technically MCT oil/powder and 1,3-butanediol are not ketones. Beware of companies who sell their products as "ketone supplement" or "ketones" referring to MCT or 1,3-butanediol and count these compounds as ketone content. Technically, only  Beta-Hydroxybutyrate (BHB), acetoacetate and acetone are ketones. If anyone counts other than these three molecules as ketone content on their product packaging/website, be careful, as they might try to mislead you in other ways too. 

X Misconception: ”Higher ketone levels are better”

For most applications the ideal level of therapeutic ketosis is blood ketone levels between 0.8-2mmol/l. A rapid or high elevation of ketones can cause the elevation of insulin with butanediol or ketone ester consumption, but not with ketone salts.  When ketone levels are spiked above 3 mmol/L with supplementation this may lead to a form of “energy toxicity” and may create a mild metabolic acidosis. 

X Misconception: "highest ketone level on the market"

Beware of companies claiming their product contains the highest ketone content on the market. As mentioned, if they count as ketone content anything other than the above mentioned 3 molecules (BHB, acetoacetate, acetone), that is already false information. An other important factor to consider is: For products containing BHB electrolytes/salts, the BHB is bound to minerals. Which means that e.g. 6g Sodium-BHB does not equal 6g ketone content, because that molecule contains some sodium and some BHB. So after deducting the weight of the sodium you will get the real weight of the BHB/the real BHB content of the product. Find products (like ours) that disclose the exact weight of the each mineral and each BHB type so you have the way to know the exact BHB content. 

X Misconception: ”Elevated blood ketone levels longer is better”

Remember, when you measure blood ketone levels you measure how much BHB is in your blood, not the tissue utilization. When your body is depleted of energy/fuel, or your body is keto adapted, or you have a ketone supplement that your body prefers to use, your cells might take it up faster and use up faster. The other contributing factor may be is that e.g. sodium bound ketones get into the bloodstream faster, while calcium bound BHB is absorbed at a slower rate which results in more sustained ketone utilization.  Ketone utilization can also be influenced by age, gender, muscle mass, stress level, activity level, degree of keto adaptation etc.

X Misconception: ”Ketone salts are less effective than butanediol or ketone esters”

Ketone salts elevate blood ketone levels higher only at higher dose, compared to butanediol or ketone esters (especially if the salts include both D and L BHB). However, in most scenarios you don’t need to elevate blood ketones too high to enjoy the beneficial effects. When taking a higher dose of ketone salt, that does not increase insulin production, while the other two might. Chronic administration of ketone salts does not put excess stress on the liver, while the other two might.

X Misconception: ”Too much sodium in ketone salts is bad for you”

When on a low carb, ketogenic or carnivore diet, we lose electrolytes faster, especially sodium, so electrolyte supplementation is always recommended. Those on regular diet may also need electrolyte supplementation, especially sodium, especially for athletes or after a workout. Ketone salts combine ketones with electrolytes, presenting the option to have two products in one. Sodium (Na) BHB does not cause high blood pressure, only NaCl.

X Misconception: ”Proprietary Blend on the packaging is somehow superior”

Proprietary blend means that multiple ingredients are used without having to disclose the exact amount of ingredients used in the mix. Unfortunately, often times it means that the quantity of the main active ingredient/s is very low.  Ketone formulations and ingredient labels should always be transparent.

X Misconception: ”Exogenous ketones burn fat”

Again, beware of those who claim that exogenous ketones burn fat as they don’t know the science.

No, exogenous ketones do not directly burn body fat like a thermogenic fat burner would. Indirectly, they can support fat loss in specific ways by making it easier to stay in (or get into) ketosis and burn your own fat stores.  The glucose lowering effect and appetite suppression effects of ketones may improve dietary adherence.

Here’s How They Might Help With Fat Loss:

1. Appetite Suppression

• Elevated ketones (especially BHB) reduce ghrelin — your hunger hormone.
• People report feeling less hungry, which helps with calorie control.

2. Boost Energy While Fasting or Low-Carb

• Give you clean energy without carbs, helping you work out or stay productive while in a calorie deficit.

3. Reduces Keto Flu

• Makes it easier to transition into ketosis, so you can get into fat-burning mode faster.

What Science Says:

• Ketones are fuel, not magic fat-burners.
• They help support the conditions where fat burning is optimal: low insulin, reduced appetite, energy stability.

Exogenous ketones don’t "melt fat," but they can help you burn more fat by making fat-burning easier.

Best results come when combined with:

• A low-carb/keto diet
• A calorie deficit
• Good movement/exercise

X Misconception: ”Exogenous ketone salts are the same as raspberry ketones”

The name raspberry ketone is misleading as it is not related to ketone supplements.

Raspberry ketone and exogenous ketone supplements sound similar, but they’re completely different in function, origin, and effectiveness, especially in the context of ketosis.

Raspberry ketone is a natural compound found in red raspberries that gives them their aroma. It's also synthesized in labs for supplements. Marketed as a fat-burning aid, but no significant clinical evidence supports raspberry ketones as effective fat burners in humans. Not actually a ketone in the ketogenic sense, doesn’t induce ketosis or raise blood ketone levels.

Exogenous Ketones: Supplements that contain ketone bodies (usually beta-hydroxybutyrate, or BHB) — the same ones your body produces during ketosis.

Purpose: Elevate blood ketone levels quickly to:

• Support mental clarity
• Provide clean energy
• Reduce keto flu symptoms
• Support appetite suppression

• Used to enhance or mimic the effects of nutritional ketosis.
• Can help transition into ketosis faster or fuel workouts on a low-carb diet.
• Backed by growing clinical evidence, especially for BHB salts.

Side-by-Side Comparison

If your goal is boosting energy, reducing carb cravings, or deepening ketosis, exogenous ketones are the real deal. Raspberry ketone, on the other hand, is mostly marketing hype with little metabolic relevance to keto.

X Misconception: ” L-BHB is inferior, compared to D-BHB”

The L-BHB isomer is often overlooked, but it's a key part of the full picture when it comes to exogenous ketones, especially in products like Audacious Nutrition that use D,L-BHB (a 50:50 blend of both forms).

Here’s a breakdown of the main benefits of L-BHB compared to D-BHB:

 What’s the Difference between D-BHB and L-BHB?

Main Benefits of L-BHB

1. Prolonged Ketone Availability

• L-BHB is metabolized more slowly than D-BHB, which means it stays in the bloodstream longer.
• This could lead to longer-lasting support during fasting, workouts, or mental effort.

2. Hydration & Mineral Balance Support

• L-BHB is believed to bind and help shuttle electrolytes (like magnesium, calcium, sodium) more efficiently.
• Could play a role in muscle function and hydration, especially in the context of electrolyte-rich formulas (like yours).

3. Brain and Signaling Roles

• Early studies suggest L-BHB may have unique effects on gene expression, neuroprotection, and oxidative stress modulation.
• While D-BHB fuels neurons, L-BHB is not only an energy molecule but may support cognitive resilience through secondary mechanisms.

4. Reduced “Spiky” Energy

• Because L-BHB is slower to metabolize, it smooths the rise and fall of ketone levels.
• This may help avoid the crash some people get from high doses of only D-BHB.

5. Enhanced Tolerance in Sensitive Users

• Most people report better GI tolerance with D,L-BHB blends than with D-BHB + MCT mixes, especially at higher doses.

 X Misconception: "The benefits of ketones are not scientifically established"

Exogenous ketones have shown promising benefits across multiple domains. In epilepsy, a racemic β-hydroxybutyrate salt was safe and improved behavior, EEG, and motor skills in children with Angelman syndrome (PMID: 34510212). In Alzheimer’s and mild cognitive impairment, where brain glucose uptake is impaired, exogenous ketones have enhanced brain energy metabolism and modestly improved cognition (PMID: 39047293). Similarly, in Parkinson’s disease, ketone supplementation improved exercise endurance (PMID: 33100965). Ketones may also aid weight management by suppressing ghrelin and reducing hunger (PMID: 29105987), promoting fat oxidation and improved metabolic flexibility. Under stress conditions such as hypoxia, ketones preserved cognitive performance (PMID: 39190580), suggesting their greatest benefit in metabolically compromised states. Exogenous ketones reliably lower blood glucose and blunt postprandial spikes in both healthy and obese individuals (PMID: 31599919). In oncology, early studies show that ketone supplementation is safe in humans and may support therapies targeting tumor metabolism (PMID: 24728273), though clinical efficacy remains under investigation. Overall, exogenous ketones represent a safe, versatile metabolic intervention with growing human evidence supporting their role in enhancing metabolic health, neuroprotection, and therapeutic recovery.

What other claims do you hear often about exogenous ketones?