Beta Hydroxybutyrate
Beta-hydroxybutyrate (BHB) is the primary ketone body produced by the liver when the body shifts to fat metabolism during fasting, extended exercise, or very low carbohydrate intake. As a supplement, exogenous BHB is available in ketone ester and ketone salt forms, allowing users to elevate blood ketone levels independently of diet. It has gained attention for its roles as both an energy substrate and a signaling molecule with effects on inflammation, gene expression, and metabolic regulation.
Expert Evidence
14 references from 3 experts
“I don't recommend beta-hydroxybutyrate for everybody, but I do recommend it for athletes.”
The Science & Process of Healing From Grief
1:11:1111 references in 10 episodes from 2021–2025
Huberman generally recommends against beta-hydroxybutyrate supplementation for most people, though he acknowledges potential benefits for athletes. He notes that cold water immersion can naturally increase beta-hydroxybutyrate levels. There is no evidence of personal use.
Benefits
Huberman has discussed how cold water immersion increases ketone bodies, specifically beta-hydroxybutyrate, suggesting endogenous production may be preferable to supplementation.
Best Practices
Huberman has mentioned a dosing range of 10 to 30 grams per day for those who do supplement with beta-hydroxybutyrate.
Cautions
Huberman has repeatedly stated he does not recommend beta-hydroxybutyrate supplementation for the general population, though he carves out an exception for athletes who may benefit from it.
“Apparently it's like not only being used by the mitochondria to as a really, you know, easily accessible source of energy, so it shunts right into the TCA cycle and is used to make energy, but it also increases BDNF, like it's a signaling molecule.”
Dr. Darya and Kevin Rose Talk Meditation Retreats, Diet, Natto, Seasonal Eating and More
20:372 references in 2 episodes from 2013–2015
Rhonda Patrick highlights beta-hydroxybutyrate as both an efficient mitochondrial energy source that feeds directly into the TCA cycle and a signaling molecule that increases BDNF. She also connects it to hormesis mechanisms involving antioxidant gene expression. No personal usage, dosing recommendations, or cautions are discussed.
“Ketogenic diets as well as beta hydroxybutyrate is a major metabolic product of ketogenic diets and they have been reported to increase survival and improve pathologies as well as age associated traits.”
Lifespan Extension Study Results Released!
2:151 reference in 1 episode from 2022
Brad Stanfield notes that beta-hydroxybutyrate, a major metabolic product of ketogenic diets, has been reported to increase survival and improve age-associated pathologies. This is a general educational mention citing research findings, with no evidence of personal use, no specific dosing guidance, and no cautions discussed.
Side Effects
- Nausea
- GI discomfort and bloating
- Unpleasant taste (especially esters)
- Transient drop in blood glucose
$0.50/ct
$29.95 total