Beta-hydroxybutyrate (BHB): Introduction, Benefits, Side Effects and Level
What is BHB?
BHB is the abbreviation of Beta-hydroxybutyrate. The role of BHB in instigating the ketosis is vital because either it’s the talk of the ketogenic diet or ketosis or exogenous ketones, understanding the BHB is essential to developing a well-informed concept of ketosis. In the chemical description, Beta-hydroxybutyrate is also known as beta-hydroxybutyric acid or 3-hydroxybutyrate. This is an organic compound having the C4H803 formula. This element is attained by the burning of our cells which means it is one of the types of ketones that are needed for ketosis. Ketone is the one that is having carbonyl carbons bonded to two other carbon atoms. However, BHB has a carbonyl carbon and can only bound to one other carbon atom. Despite this issue in structure, BHB is still considered a ketone body because this family of metabolites are closely related and affect the body at the same ratio.
How is Made?
It has been made in different ways. Here is the detail of these ways:
Endogenous ketones can be produced by the body naturally using the low-carb diet or fasting. The process that creates the endogenous BHB is called ketogenesis. The ketone that is provided by this state is Acetoacetate (AcAc). The BHB-dehydrogenase enzyme reduces AcAc in the liver to form BHB. This BHB then used as fuel for the body by circulating ketone body. The best way to increase the production of endogenous BHB is to reach a state of nutritional ketosis by reducing carbohydrate intake or fasting.
The production of endogenous ketones takes time to give you energy and fat loss; that is why the alternative ketone production is done by taking the exogenous BHB ketones. They are available in the form of supplements. Exogenous ketones are obtained from the external source which means the body does not make them and for this sake, many products are here in the market that can raise the ketone level in your bloodstream. Moreover, it does so without any extra effort of dieting or fasting.
Medium chain triglycerides (MCT)
MCT Oils don’t contain BHB. Its consumption may slightly increase the BHB amount in the body. MCT oils include fat molecules that are easily transformed to BHB.
Ketone salts are compound that consists of a mineral ion like sodium (Na+), potassium (K+), and BHB. It can affect the production minimally and raise the level with less amount. As well as ketone salts are high in electrolytes. They can replenish electrolytes while on the keto diet.
These Ketone esters are composed of a raw ketone molecule BHB or AcAc that are bound to a ketone precursor using an ester bond.
What are the Benefits?
The benefits of BHB are so much, but the most prominent are discussed below:
Decreased Your Hunger Pangs
It can increase your satiety by suppressing your appetite. It secretes the ghrelin hormone to manage your appetite.
Increased Athletic Performance
BHB Ketone increase your athletic performance by lifting your stamina and endurance level.
Give You the Fat Loss
The BHB is the most relevant element that can reduce your fat accumulation in the body and naturally raise your metabolic rate and burn all the extra fat cells of the body.
Keep you Healthy and Young
BHB can help you live a longer and healthier life with its positive effects on gene expression and its anti-inflammation powers. It unlocks the essential genes that work together to fight oxidative stress and improve your metabolism which may increase longevity.
Provide Natural Energy
BHB is the main ketone body that acts as an energy source. By the process of ketolysis, ketones are broken down using aerobic respiration in mitochondria. Ketolysis occurs throughout the body except for the liver because the liver does not have the critical enzymes for ketone oxidation. CoA is added to produce the ATP which is the energy for cellular functioning. Ketones are useful to provide power in this way.
BHB is a Powerful Brain Fuel
BHB Ketone improved cognitive functioning while performing various cognition evaluation experiments. It can easily cross the blood-brain barrier and provide energy to the brain. This has other effects which promote brain health by triggering the release of chemicals called neurotrophins that supports the neuron functioning and synapse formation. One of the neurotrophins is called BDNF brain-derived neurotrophic factor that is a protein in the brain associated with cognitive enhancement, depression alleviation and anxiety reduction.
Protect You From Cancer
Researchers of one study determined that it is likely that BHB would influence reproduction and fertility. It produces PPARA that is short for peroxisome proliferator-activated receptor alpha. This is a protein that can inhibit the formation of human colon cancer cell lines within the body. This protein may be also beneficial for obesity, neurodegenerative disorders, pain, inflammation, lung diseases, and adipocyte differentiation. BHB cannot give rise to diseases such as cancer, and this is proven with many promising types of research.
How is BHB Measured?
Beta-hydroxybutyrate (BHB) is the easiest ketone that can be measured accurately in the blood. The other types of ketones are measured differently. The easiest to measure is BHB because it is present in the blood and there are many devices coined to help you in this regard.
Side Effects From BHB?
Side effects of BHB are rare because it is a natural element. However, a few of the complaints have been observed by taking its large amounts. Most of the people who follow a keto meal plan accurately will not have any problem with BHB. Some complaints that are reported by the users are:
- Gastrointestinal discomfort
- Keto flu
- Keto rashes
These are not necessarily found in every user. A few of them have stated, and it is not determined either it is due to their carelessness or due to the BHB ketones.
How Can you Optimize BHB Level?
Well, BHB plays a pivotal role in the world of ketones and ketosis because it is an active element for ketosis. You can efficiently manage its amount within your bloodstream by following variously available option around you. One of the most hype concepts is Keto diet or low carb diet. This is very much aiding for BHB level up in a healthy way without damaging your body. Try to adopt the diet menu which is suitable for your body needs and did not harm you at all. Try to consult the expert dietitian for the diet plan making.
The Bottom Line
Beta-hydroxybutyrate or BHB is one of the ketone body that your body produces in ketosis. It is existed in abundant within your body, which means that you use the most of it for energy while on the keto diet. Different research shows that BHB may contain an antioxidant, anti-cancer, and brain-boosting effects for the body. It also gives energy, reduces inflammation in the body.