Do Keto Supplements Work?

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa dives into ketone supplements—are they a fat-burning hack or just hype? If you’ve ditched carbs but keep hearing about MCT oil, ketone esters, and ketone salts, you might wonder: do you really need them? She breaks down their impact on weight loss, energy, cravings, and even mood disorders—so before you spend a dime, get the real scoop!

❓Question:

Theresa,

I’m confused about all the ketone supplements that seem to be available to help stimulate or keep you in ketosis: MTC oil, ketone esters, ketone salts, etc. Based on your experience, can they really help? Or is it all just advertising hype to take our money?

Sincerely,

Stumped over Supplements

👩🏻‍💻 Theresa:

Dear Stumped,

Do we really need the supplement industry telling us that eating healthy isn’t enough? I mean, seriously—we’ve already ditched bread, cereal, potatoes, and sugar, and now we’re supposed to add ketone supplements to the mix?

The truth is for most people, ketone supplements aren’t essential or even particularly beneficial. However, for some, they might offer added support alongside a low-carb lifestyle.

They Will Help You Burn Fat—But Not Your Own

Your body is burning fat for fuel—awesome! But here’s the catch: your body will burn whatever fat is most readily available first. If you're loading up on bulletproof coffee and fat bombs or popping ketone supplements, guess what? Your body is going to burn those before it starts dipping into your stored body fat.

Ketone supplements aren’t calorie-free—most contain 50 to 150 calories per serving, and some brands suggest taking up to three servings a day. So that’s an extra 150 to 450 calories. At Virta, calorie counting isn’t required because cutting carbs naturally reduces calorie intake and ketones help curb appetite. However, overeating is still possible, particularly when you’re adding extra fat to try and increase ketones. If you’re consistently taking in more energy than your body needs, weight loss is going to stall—even if those extra calories are carb-free.

Bottom line? If your goal is to lose body fat, focus on cutting carbs rather than chasing higher ketone levels with supplements. You want your body burning your fat, not the extra stuff you’re adding in.

They Might Help with Energy, Hunger, and Cravings

One of the cool things about ketones? They’re an efficient fuel source for both your brain and muscles, which means they can boost energy, mental clarity, focus, and endurance.

Ketones may also help with hunger and cravings by influencing key hormones like ghrelin (the hunger hormone) and CCK (the satiety hormone). Basically, they can help you feel fuller for longer, and since they provide an alternative fuel source to carbs, they can also help curb sugar cravings.

That said, remember that ketone supplements still contain calories. So while they might help suppress appetite, any potential weight loss benefits could be offset by the extra calories you’re consuming from the supplements themselves.

They May Help Lower Blood Sugar—Temporarily

Some studies suggest that supplemental ketones can temporarily lower blood sugar by shifting the body’s fuel preference from glucose (carbs) to ketones. Sounds great, right? But here’s the thing: if you’re already cutting carbs, this effect might not be super noticeable. Also, this effect is usually pretty short-lived.

And while ketones might help lower blood sugar in the short term, their impact on insulin levels appears to be pretty minimal. So while this is promising, we need more studies to fully understand whether ketone supplements have a long-term role in blood sugar management.

They Could Support PTSD, Anxiety, and Mood Disorders

Now, here’s where things get really interesting. Some research suggests that ketone supplements can help with PTSD, anxiety, and mood.

Nutritional ketosis can improve various mood disorders, so one might assume there’s potential for ketone supplements to help with this as well, although this has not yet been vigorously studied. That said, if you’re looking for potential brain-boosting benefits, supplemental ketones could be worth exploring—but don’t expect them to be a magic cure just yet

So Should You Take Ketone Supplements?

It depends. If you’ve tried them and they make you feel better without compromising your weight loss goals, go for it. But if you’re taking them hoping to burn more fat, keep in mind that they won’t magically melt away body fat—your body will always burn the most available fuel first, whether that’s dietary fat or ketones from a supplement. Either way, talk to your medical provider before taking new supplements.

At the end of the day, the best way to lose fat is still by keeping carbs low and letting your body do its thing naturally. Ketone supplements can be a tool, but they’re not a shortcut.

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