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Despite sharing a name, raspberry ketones also have little to do with ketosis and the keto diet. Actually, raspberry ketones are natural substances found in raspberries and some other fruits like kiwi and blackberries. Keto, on the other hand, is a type of diet, based on the theory that if you eat low-carbs and high-fat sources like nuts and avocados, your body will go into a state of ketosis, which is when your body turns to its fat stores for energy. We also explore the potential side effects of using raspberry ketones.
Health food and supplement manufacturers claim that raspberry ketones can improve health, but the research behind these health claims remains limited. Below, we discuss some potential uses for raspberry ketones and explain the science behind each use. A popular health claim is that raspberry ketones can cause weight loss. However, the scientific evidence supporting this claim is weak.
The most effective way to lose weight is to consume fewer calories than the body uses and to do more exercise. Research on rats suggests that eating large quantities of raspberry ketones may cause rats to lose weight. Raspberry ketones are structurally similar to capsaicin, a chemical in some peppers, and synephrine, a compound in oranges. Both capsaicin and synephrine may support fat loss. A study that the National Processed Raspberry Council sponsored found that ketones might not be the only way that raspberries can support weight loss.
The findings suggest that eating a wide variety of raspberry products, including raspberry juice, could slow weight gain in mice. While this animal research is promising, data on animals are not always applicable to humans. No clinical trials on humans have found that raspberry ketones can cause weight loss. Scientists need to research this further.
Other research in animals undermines the idea that ketones cause weight loss. A study on mice that ate a high fat diet found that raspberry ketones could reduce appetite. However, raspberry ketones did not directly lead to weight loss by causing the body to burn more fat. It is important to note that raspberry ketones have nothing to do with ketosis or the ketogenic diet. In a state of ketosis, the body burns fat for energy rather than glucose. Ketosis is a process that happens in the body. Taking raspberry ketones will not trigger ketosis or support a keto diet.
Learn more about ketosis here. Some lab studies support the effects of raspberry ketones in animals. Besides, it would take a hundred times the recommended dosage of raspberry ketones to match what the rats ate during the study. Spanning 8 weeks, the study divided participants into two groups, with one taking a placebo.
They were asked to exercise and reduce caloric intake. Synergistic interactions can also boost the effectiveness of substances used together. Reviews and online forums suggest raspberry ketones have similar success and failure rates to other weight-loss products; some people swear by them and others call them a bust Keep in mind that the molecular structure of raspberry ketones used in weight-loss supplements is a product of modern chemistry, not a natural derivative of raspberries.
Dosage recommendations on package labels usually fall between and milligrams, taken either once or twice daily. Do raspberry ketones help you lose weight? While not studied extensively by medical professionals yet, anecdotal evidence seems to suggest that raspberry ketones may assist with weight loss. Studies conducted thus far demonstrate that raspberry ketones may promote greater fat metabolism, which could then directly lead to weight loss or reduction in body fat.
It is anticipated that scientists will begin to study the effects of raspberry ketone supplements on weight as the hype surrounding these products continue to grow 16 , What are the side effects of raspberry ketones? The side effects of raspberry ketones are minimal but may include a decrease in blood sugar levels, heart palpitations, jitteriness, increased blood pressure, anxiety, and difficulty sleeping. What is the proper dose of raspberry ketones? The suggested daily upper limit of raspberry ketones is around milligrams per day.
However, some studies show that even relatively low levels, like milligrams per day, can be potentially harmful when consumed.
One study discovered that as levels increase higher than milligrams, the chances of toxicity greatly increases. However, this study involved laboratory animals, and it is unclear the levels of raspberry ketones in humans that would prove toxic When should you take raspberry ketones?
You can take raspberry ketones at any point during your day, but some suggest taking the supplement on an empty stomach allows for maximum effectiveness. That being said, there is the possibility that taking raspberry ketones on an empty stomach may cause gastrointestinal upset. If you have experienced these effects when consuming raspberry ketones on an empty stomach, you should take raspberry ketones with food or after a meal.
Some supplements suggest taking a healthy dose of the, and if that is the case, it is recommended that you spread out the doses evenly throughout the day, instead of all at once. Should special populations take raspberry ketone supplements? You should consult your doctor before taking raspberry ketone supplements if you are nursing, pregnant, or taking medication that may be affected by raspberry ketones.
Children should not consume raspberry ketones in the form of supplements. Do raspberry ketone supplements work? While some people and even a few medical professionals swear by the effectiveness of raspberry ketones, there are very few, if any, studies that support the idea of raspberry ketones providing health benefits to humans.
There have been studies conducted on rats and mice in a laboratory setting, but the effects of raspberry ketones have not yet been tested on humans. Therefore, claims such as reduced body fat and lower body weight are conclusions scientists and medical professionals reached after testing the products on rats and mice.
How do you take raspberry ketones? Raspberry ketones are most often available as supplements in the form of capsules. Several retail and health supplement stores stock raspberry ketones in several serving sizes ranging from milligrams, which is the recommended minimum dosage, up to milligrams. Depending on the manufacturer and serving size, the bottle may recommend taking one or more servings of capsules per day.
There are few studies on humans that have tested the toxic or potentially harmful amounts of raspberry ketones on the body, and therefore it is recommended to begin with the lowest dosage available. If you experience any negative effects, stop taking the supplement immediately. How often should you take raspberry ketone? However, even if raspberry ketones raise adiponectin in isolated fat cells from mice, this does not mean that the same effect will occur in a living organism. Keep in mind that there are natural ways to increase adiponectin that do not involve raspberry ketones.
Drinking coffee is also linked to higher levels 14 , 15 , Raspberry ketones have a similar molecular structure as two known fat-burning compounds. While they show potential in test-tube studies, these results do not necessarily apply to humans. In one study, raspberry ketones were given to some mice fed a fattening diet In another study in 40 rats, raspberry ketones increased adiponectin levels and protected against fatty liver disease You would have to take times the recommended amount in order to reach the equivalent dose.
A dosage this severe is never advisable. Although some studies in rodents show that raspberry ketones can protect against weight gain and fatty liver disease, these studies used massive dosages — much higher than you would get with supplements. The only human study that comes close used a combination of substances, including caffeine, raspberry ketones, garlic , capsaicin, ginger and synephrine In this eight-week study, people cut calories and exercised.
Those who took the supplement lost 7. However, the raspberry ketones may have had nothing to do with the observed weight loss. The caffeine or any of the other ingredients could be responsible. Comprehensive studies in humans are needed before the effects of raspberry ketones on weight can be fully assessed. There is no evidence that raspberry ketone supplements can cause weight loss in humans.
More research is needed. When administered topically as part of a cream, raspberry ketones appear to increase hair growth in people with hair loss. It may also improve skin elasticity in healthy women However, this study was small and had a number of flaws.
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