Keto Gummies For Weight Loss: Safety And Alternatives

Keto gummies are supplements marketed to support people on a ketogenic diet, a very low-carbohydrate, high-fat diet that is an effective treatment for epilepsy and has more recently been used for weight loss and blood sugar control.

“Ketogenic diets are high in fat and low in carbohydrates, which forces the body to use ketones as fuel rather than sugar that comes from carbohydrates,” explains Dolores Woods, a registered dietitian with UTHealth Houston School of Public Health. “This can lead to weight loss, in the short term.”

Ketones are molecules generated from body fat that organs like the heart, brain and skeletal muscle use as an alternate fuel source when glycogen, the body’s storage form of carbohydrates, is depleted. In a ketogenic state, ketones provide fuel and decrease hunger. Research suggests that people following a ketogenic diet may lose more body fat and less muscle than people following standard low-calorie diets.

Many keto gummies are purported to support energy, hydration, mental focus and weight loss by providing exogenous ketones, or ketones that are consumed rather than made by the body, according to manufacturers. It’s important to note that many supplements marketed as “keto gummies” do not contain exogenous ketones and are primarily apple cider vinegar supplements.

The primary ingredient in most keto gummies that include exogenous ketones is D-beta-hydroxybutyrate (D-BHB) ketones. While D-BHB ketones can be added to supplements, they’re also made in the body; the liver produces them to be used as an alternative energy source for the body when blood sugar and insulin decrease. When it comes to their use in supplements, D-BHB ketones are often found listed as BHB ketone salts, including calcium BHB, magnesium BHB and sodium BHB.

Other common ingredients in keto gummies include:

• Sugar
• Sugar alcohols like sorbitol, maltitol and xylitol
• Medium-chain triglycerides (MCTs)
• Coconut oil
• Apple cider vinegar
• Ginger extract
• Organic pomegranate juice powder
• Organic beet juice powder
• Natural flavorings

Ingredients like BHB ketones, apple cider vinegar, MCT oil, collagen, herbal extracts and vitamins and minerals are purportedly included in keto gummies to aid in weight loss, improve digestion and support the ketogenic state, says Wan Na Chun, a registered dietitian nutritionist and nutrition consultant for Health Insiders. “However, there is limited research on the long-term effects and effectiveness of keto gummies, and they are not regulated by the FDA [in the same way as medications],” she explains.

“Keto gummies claim that they can promote energy, focus and weight loss, but there isn’t any scientific evidence to support these claims,” says Woods. “The safety and efficacy of the use of exogenous ketones in the form of beta-hydroxybutyrate (D-BHB) has not been documented in scientific literature.”

While there isn’t much out there in terms of research on specific keto gummies and the different forms and doses of exogenous ketones they contain, there have been a few small studies done on D-BHB supplements in general, and other foods that can increase ketones in the body.

In a small 2020 pilot study looking at how the body metabolizes exogenous ketones like those included in some keto gummies, people taking D-BHB supplements had higher blood levels of ketones right after consumption (though ketone levels came back to a normal baseline a few hours later). While the brain uses ketones instead of glucose as an alternate fuel source, when ketone concentrations are increased, this study found that the heart and kidney utilized exogenous ketones more than the brain^[1]Cuenoud B, Hartweg M, Godin JP, et al. Metabolism of Exogenous D-Beta-Hydroxybutyrate, an Energy Substrate Avidly Consumed by the Heart and Kidney. Front Nutr. 2020;7(13). .

Another small study from 2019 found that people with mild cognitive impairment who consumed 30 grams of medium-chain triglycerides, molecules that are metabolized into ketones, for six months experienced improvements in cognition, including memory, language, executive function and processing speed^[2]Fortier M, Castellano CA, Croteau E, et al. A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment. Alzheimers Dement. 2019;15(5):625-634. .

However, more research is needed to understand the effects of D-BHB in keto gummies on the body.

It’s also important to note that no singular form or dosage has been used across the board when it comes to D-BHB supplements, making it even harder to understand the benefits of taking them.

While a review of studies around apple cider vinegar—an ingredient that’s often added to keto gummies—shows this ingredient may help lower total cholesterol and blood sugar levels^[3]Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1). , it’s hard to know if the amount of apple cider vinegar in these supplements provides any sort of benefit^[3]Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1). .

Potential side effects of taking keto gummies may include nausea, vomiting, gastrointestinal issues like diarrhea and low blood sugar, says Chun.

“Some people may experience nausea and vomiting due to the sugar alcohol in the ingredients,” adds Woods. “Sorbitol is a common sugar alcohol used to sweeten keto gummies and it can cause gastrointestinal distress.”

Additionally, herbal extracts and other ingredients found in keto gummies may interact with certain medications or cause other side effects. For example, garcinia cambogia, an ingredient in some keto gummies, can cause liver toxicity, headaches, nausea and diarrhea, says Woods.

Because of these possible side effects and medication interactions, it’s important to speak with your doctor or a registered dietitian before adding keto gummies to your daily regime.

“In terms of effectiveness and safety, whole foods that support a ketogenic diet may be a better alternative [to keto gummies],” says Phyllis Pobee, M.D, a weight loss physician and coach based in Canada. “Foods high in healthy fats, like avocados, nuts and seeds, as well as lean proteins, can support ketosis without the potential side effects of processed supplements. Additionally, for those looking for weight loss, focusing on a balanced diet and regular physical activity is generally safer and more sustainable than relying on supplements.”

“The most effective and safest approach to weight loss and overall health is to focus on a well-balanced diet that includes a variety of nutrient-dense foods,” agrees Chun. “For those following a ketogenic diet, whole foods such as avocados, nuts, seeds and low-carb vegetables can be good alternatives to keto gummies.”