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Sodium Beta-Hydroxybutyrate (Sodium BHB)

Also known as: Sodium BHB, Beta-hydroxybutyrate sodium salt, Exogenous ketones, Ketone salts

C
Evidence

Sodium beta-hydroxybutyrate is an exogenous ketone supplement that provides ketone bodies to elevate blood ketone levels independent of diet. Research shows modest benefits for endurance performance and ketogenic diet adherence, though evidence for cognitive benefits in healthy individuals remains preliminary.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

  • Ketosis support and ketogenic diet supplementation
  • Endurance athletic performance
  • Energy provision during fasting or low-carb diets
  • Potential cognitive support

How it works

  • Provides exogenous beta-hydroxybutyrate, a ketone body that can be metabolized for energy
  • Elevates blood ketone levels (beta-hydroxybutyrate) to mimic ketotic state
  • Offers alternative fuel substrate independent of glucose metabolism

Dosage

Typical range
5–15 g daily, often 10 g in a single dose
Timing
Pre-workout or mid-morning for performance benefits; can be taken any time on ketogenic diets
With food
Can be taken with or without food; some prefer on empty stomach for faster absorption
Duration
Can be used regularly on ketogenic diets or acutely before exercise; no established maximum duration
Special populations
Those with kidney disease should consult a physician; diabetics using insulin or medications should monitor blood glucose

Forms

  • Powder· 70/100
  • Capsule· 70/100
  • Drink mix· 70/100

Safety

Common side effects

  • Gastrointestinal discomfort (nausea, bloating, diarrhea)
  • Headaches
  • Metallic taste
  • Mild electrolyte imbalance (due to sodium content)

Contraindications

  • Severe kidney disease
  • Type 1 diabetes (risk of ketoacidosis without medical supervision)
  • Sodium-restricted diets (high sodium content)

Evidence notes

Some controlled studies show modest benefits for endurance performance and ketogenic diet support, but evidence is limited and mixed. Cognitive benefits in healthy individuals lack robust RCT evidence. Sodium BHB as a standalone ingredient (distinct from full ketone ester products) has fewer high-quality studies.

Grade C: Mostly observational or small trials; mechanism is plausible but unproven at scale.

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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.