If we need to lose weight, we are not alone. Almost half of the people in Spain are overweight and another third are obese. Less than 20% of people are at a healthy weight. The problem is that common weight loss methods are so difficult that about 85% of people are unsuccessful. However, many products are advertised to help with weight loss, such as raspberry ketones.
Raspberry ketones are claimed to cause fat within cells to be broken down more effectively, helping the body burn fat faster. They are also claimed to increase levels of adiponectin, a hormone that helps regulate metabolism.
What are they?
Raspberry ketone is a natural substance that gives red raspberries their powerful aroma. This substance is also found in small amounts in other fruits and berries, such as blackberries, blueberries, and kiwis.
It has a long history of use in cosmetics and has been added to soft drinks, ice cream, and other processed foods as a flavoring. As such, most people already eat small amounts of raspberry ketones, either from fruit or as a flavoring. They have only recently become popular as a weight loss supplement.
Although the word “raspberry” may appeal to fruit lovers, the supplement is not derived from raspberries. Extracting raspberry ketones from raspberries is extraordinarily expensive because it takes 41kg of raspberries to get a single dose. In fact, 1kg of whole raspberries only contains 1-4mg of raspberry ketones.
The raspberry ketones you find in supplements are synthetically manufactured and not natural. The appeal of this product is also due to the word “ketone” associated with low-carb diets, which force the body to burn fat and raise blood ketone levels.
However, raspberry ketones have absolutely nothing to do with low carb diets and will not have the same effects on the body.
Advantage
Supplement manufacturers claim that raspberry ketones can improve health, but the research behind these health claims remains limited.
Weightloss
Some people believe that raspberry ketones help with weight loss. However, the scientific evidence supporting this claim is weak. The most effective way to lose weight is to consume fewer calories than your body uses and to exercise more.
Research in rodents suggests that eating large amounts of raspberry ketones may cause them to lose weight. However, animal data is not always applicable to humans. No human clinical trials have found that raspberry ketones can cause weight loss. Scientists need to investigate this further.
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 instead of glucose. Ketosis is a process that occurs in the body. Taking raspberry ketones will not activate ketosis or support a ketogenic diet.
liver disease
Diets that are very high in fat can cause non-alcoholic fatty liver disease. Findings from an animal study suggest that raspberry ketones may reduce the risk of this disease in rats that eat a high-fat diet.
However, as with other animal research, it is not necessarily the case that the results are applicable to humans.
Inflammation
Raspberry ketones may help reduce the risk of diabetes. Taking raspberries can reduce chronic inflammation, which experts believe plays a role in the development of numerous health conditions.
By reducing inflammation, raspberries may also lower the risk of diabetes, cardiovascular disease, cancer, or arthritis. One study found that red raspberries reduced swelling and other symptoms of arthritis in rodents with the condition, but more studies are needed to investigate this effect.
dementia and brain health
Some evidence suggests that inflammation may play a role. Since raspberry ketones can reduce inflammation, they can also reduce the risk of dementia.
No studies have directly evaluated the role of raspberries or raspberry ketones in humans who have dementia or are at increased risk of developing it. However, scientists have found links between raspberries and Alzheimer’s disease.
Some research has looked at how ellagic acid, a phytochemical in raspberries, affects the formation of amyloid plaques. People with Alzheimer’s often have these plaques in their brains, and the plaques get worse as the disease progresses.
risks
Because not many human clinical trials have been done, doctors and researchers don’t know if raspberry ketones are safe. Scientists are also unclear if certain groups may be at higher risk for side effects from raspberry ketone than others.
In one case, a woman using raspberry ketones experienced organ failure . She was also using other weight-loss supplements, so doctors don’t know if raspberry ketones played a role.
Isolated case reports suggest that ketones can cause side effects similar to those of supplements. These can include insomnia, heart palpitations, anxiety, and high blood pressure .
People thinking of using raspberry ketones should consult a doctor first. Talking to a doctor before taking raspberry ketones is particularly important for people who have a medical condition, take prescription medications, or take other herbal supplements.
Women who are pregnant or nursing should be especially skeptical about ketones. Children should not take supplements to lose weight.
Recommended dose
There is no approved dosage for raspberry ketones. However, research generally focuses on ketones as a specific percentage of the diet rather than a fixed dose. Some brands recommend taking 1 vegetable capsule, 2 times a day.
In most animal studies, researchers fed animals diets containing 1 to 2% raspberry ketones.
People who want to try ketones at lower doses than supplements provide could try eating large amounts of raspberries. Fresh raspberries contain ketones in their natural state, not synthetic ketones. They are also generally safe, although eating large amounts of any fruit can cause diarrhea in some people.