Overview
What are exogenous ketones?
What are exogenous ketones’s main benefits?
What are exogenous ketones’s main drawbacks?
How do exogenous ketones work?
Dosage information
Formulation:
Exogenous ketone supplements are typically taken as a liquid and contain beta-hydroxybutyrate (a.k.a. 3-hydroxybutyrate), which is often attached to an ester — a ketone ester — or a salt — a ketone salt. Some manufacturers produce ketone supplements in powder or tablet form; however, most research studies have used liquid forms.
Range of dosages studied:
Ketone esters: 115 to 1,500 milligrams per kilogram of body weight or a total of 12 to 25 grams.
Ketone salts: 140 to 468 milligrams per kilogram of body weight or a total of 6 to 36 grams.
Effective Dosages:
Cognitive function
Adults: The effective dosage for improving cognitive function in people under conditions of metabolic stress (e.g., fasting, hypoxia, or exercise) is a single dose of ketone ester (375 to 750 milligrams per kilogram of body weight or a total of 25 grams) taken by mouth 20 to 30 minutes before testing.[1][2][3][4] Benefits have also been found with daily use of a ketone salt (12 grams twice a day) or a ketone ester (12 grams three times a day) taken by mouth for 2 to 6 weeks.[5][6]
Special considerations: In studies that show a benefit, ketone supplements are typically taken without food. However, the effects in humans vary considerably, and not all the trials find a benefit.[7][8][9] Furthermore, due to a lack of dose-response studies and meta-analyses, the precise effective dose and most effective type of ketone are uncertain. Additionally, further research is needed to understand the therapeutic efficacy of ketones in people with mild cognitive impairment or Alzheimer's disease.
Adults: The effective dosage for improving glycemic control (lowering blood glucose) is a single dose of ketone ester (250 to 1,500 milligrams per kilogram of body weight or a total of 12 to 25 grams) or a ketone salt (140 to 468 milligrams per kilogram of body weight or a total of 6 to 36 grams) taken by mouth before a meal.[10][11] Benefits have also been found with daily use (12 to 25 grams of a ketone ester or 12 grams of a ketone salt) taken by mouth one to three times per day for 2 to 6 weeks.[10][11]
Special considerations: Some trials have found similar effects in people with type 2 diabetes,[12][13] but outcomes are mixed,[14][15] and more research is needed. Meta-regression analyses are also needed to determine the optimal dose and ketone type. Ketone supplements are not typically taken with food in the studies that have tested their effects.
Adults: The effective dosage for improving cardiac function (increases left ventricular ejection fraction, cardiac output, and stroke volume) is a single dose of ketone ester (115 to 500 milligrams per kilogram of body weight or a total of 25 grams) taken by mouth before the test.[16][17][18] Benefits have also been found with daily use of a ketone ester (25 grams four times a day) taken by mouth for 2 weeks.[16][17]
Special considerations: Ketone supplements are not typically taken with food in the studies that have tested their effects. However, due to the scarcity of studies, future research is needed to clarify the optimal dose and type of ketone for improving cardiac function.
Other Considerations:
Frequently asked questions
Which type of exogenous ketone is most effective: a ketone salt, a ketone ester, or a ketone precursor (a pro-ketone)?
Are ketone precursors (pro-ketones) an effective alternative to exogenous ketones?
Do exogenous ketones cause weight loss?
Do exogenous ketones improve exercise performance?
Do exogenous ketones increase erythropoietin (EPO)?
Update History
All new FAQs were added to this page.
References
Examine Database References
- Sleep Quality - Katsuya S, Kawata Y, Kawamura Y, Kawamura J, Tsubota JEffect of D-β-hydroxybutyrate on sleep quality in healthy participants: a randomized, double-blind, placebo-controlled study.Biosci Biotechnol Biochem.(2025 Feb 6)
- Aerobic Exercise Metrics - Valenzuela PL, Morales JS, Castillo-García A, Lucia AAcute Ketone Supplementation and Exercise Performance: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsInt J Sports Physiol Perform.(2020 Feb 10)
- Aerobic Exercise Metrics - Brooks E, Lamothe G, Nagpal TS, Imbeault P, Adamo K, Kara J, Doucet ÉAcute Ingestion of Ketone Monoesters and Precursors Do Not Enhance Endurance Exercise Performance: A Systematic Review and Meta-Analysis.Int J Sport Nutr Exerc Metab.(2022 May 1)
- Left Ventricular Ejection Fraction - Lv T, Liu C, Guo S, Wu M, Wang X, Zhang Z, Zhou J, Yao Y, Shen Z, Yang J, Sun S, Liu Z, Chi JTargeting Ketone Body Metabolism Improves Cardiac Function and Hemodynamics in Patients With Heart Failure: A Systematic Review and Meta-Analysis.Nutr Rev.(2025 Jan 28)
- Ketone Bodies - Kaja Falkenhain, Ali Daraei, Scott C Forbes, Jonathan P LittleEffects of Exogenous Ketone Supplementation on Blood Glucose: A Systematic Review and Meta-AnalysisAdv Nutr.(2022 Apr 5)