Performance
Beta-Hydroxybutyrate (BHB)
Also known as: BHB, Beta Hydroxybutyrate, Beta-Hydroxybutyrate, b-hydroxybutyrate
Exogenous ketone body that can elevate blood ketone levels. Used for energy, cognitive function, and supporting ketogenic diets.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Common questions
How much Beta-Hydroxybutyrate (BHB) should I take?
The typical range is 6-12g BHB salts daily. Effects within 30-60 minutes
When should I take Beta-Hydroxybutyrate (BHB)?
Between meals or pre-workout. Can take without food.
Which form of Beta-Hydroxybutyrate (BHB) is best?
BHB Salts (Mg, Ca, Na, K) — Most common; bound to minerals. Other forms in the catalog: BHB Esters, Powder.
Is Beta-Hydroxybutyrate (BHB) safe?
Commonly reported: GI upset, Salty taste, Electrolyte shifts. Serious warnings: Watch sodium intake. Monitor with kidney issues
Which Beta-Hydroxybutyrate (BHB) supplement scores highest?
Thorne SynaQuell +™, at 88/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Ketosis support
- Mental clarity
- Energy
- Athletic performance
- Keto diet support
What systematic reviews concluded
Outcomes that systematic reviews of Beta-Hydroxybutyrate (BHB) reached a verdict on: 3 with a benefit, 3 with no effect, 6 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (3)
“exogenous ketones increased blood BHB (MD = 1.73 mM; 95% CI: 1.26, 2.21 mM; P < 0.001) and decreased mean blood glucose (MD = -0.54 mM; 95% CI: -0.68, -0.40 mM; P < 0.001)” PMID 35380602
“Following ingestion, exogenous ketones increased blood BHB (MD = 1.73 mM; 95% CI: 1.26, 2.21 mM; P < 0.001) and decreased mean blood glucose (MD = -0.54 mM; 95% CI: -0.68, -0.40 mM; P < 0.001).” PMID 35380602 · 2 reviews
“exogenous ketones increased blood BHB (MD = 1.73 mM; 95% CI: 1.26, 2.21 mM; P < 0.001)” PMID 35380602
Reviews found no effect (3)
“acute or prolonged ingestion of ketone supplements does not seem to modulate BP” PMID 38145410
“Glucose-lowering effect without increasing insulin load among population of obesity and prediabetes was of remarkable clinical implication.” PMID 37327753
“Based on currently available data, acute or prolonged ingestion of ketone supplements does not seem to modulate BP.” PMID 38145410
Not enough to say: resting heart rate; physical performance; mtor signaling pathway; mtor signaling and muscle recovery; polycystic kidney disease progression.
1 finding from reviews in specific patient groups (such as cancer, pregnancy or surgery) is not shown here.
How it works
- Raises blood ketone levels
- Provides alternative fuel source for brain and muscles
- May reduce appetite
- Bypasses need for dietary carb restriction
Dosage
- Typical range
- 6-12g BHB salts daily
- Timing
- Between meals or pre-workout
- With food
- Can take without food
- Duration
- Effects within 30-60 minutes
- Special populations
- Keto dieters, athletes
Forms
- BHB Salts (Mg, Ca, Na, K)
- BHB Esters
- Powder
Safety
Common side effects
- GI upset
- Salty taste
- Electrolyte shifts
Contraindications
- Kidney disease (consult doctor)
Products containing Beta-Hydroxybutyrate (BHB)
Top-scoring supplements in our catalog that list Beta-Hydroxybutyrate (BHB) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Good evidence for raising ketone levels; cognitive and performance benefits still emerging
Grade B: Some human trials support key claims; further confirmation needed.
Related in Performance
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.