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Ketone esters (exogenous ketones)

Cognitive fuel · Endurance · Metabolic

Tier 2 — Promising

What it is

Exogenous ketone esters (primarily D-beta-hydroxybutyrate monoester) rapidly elevate blood ketone levels to 3–5 mmol/L within 30 minutes without requiring fasting or carbohydrate restriction. Military and elite sport studies show improved cognitive performance under stress and sleep deprivation. Mixed results for endurance performance. Extremely expensive and taste extremely bitter. GI distress is common.

Efficacy

3/5

Safety

3/5

Research

3/5

Onset

5/5

Cost

1/5

Drug-int.

4/5

Dose

25–50 g ketone monoester 30 min before cognitive demand; expensive at 30–50 USD per serving

Time of day & tips

Extremely bitter taste — chase with a strong flavour. GI distress is common, especially at higher doses. Most cost-effective for acute cognitive demand rather than daily use. Mix with a small amount of juice.

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