Performance

Beta-Hydroxybutyrate (BHB)

Also known as: BHB, Beta Hydroxybutyrate, Beta-Hydroxybutyrate, b-hydroxybutyrate

Evidence

Exogenous ketone body that can elevate blood ketone levels. Used for energy, cognitive function, and supporting ketogenic diets.

Primary uses

Ketosis support
Mental clarity
Energy
Athletic performance
Keto diet support

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)

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.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.