What Are Raspberry Ketones and Do They Really Work?

Published October 10, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

raspberry-ketones
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/08/hands-holding-raspberries-outdoors-thumbnail-0255.jpg" } }, "headline":"What Are Raspberry Ketones and Do They Really Work?", "datePublished":"2019-10-10", "dateModified": "2019-10-04", "description":"Learn the science behind raspberry ketones and whether this natural supplement can really help you lose weight and burn more fat.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/08/hands-holding-raspberries-outdoors-thumbnail-0255.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What Are Ketones?", "acceptedAnswer": { "@type": "Answer", "text": "Simply put, ketones are a byproduct of your body burning fat for fuel. The production of ketones is what happens in <i>ketosis</i>, which is what the keto diet is named after." } }, { "@type": "Question", "name": "What Are Raspberry Ketones?", "acceptedAnswer": { "@type": "Answer", "text": "On a molecular level, raspberry ketones are similar to other compounds that are proven to help boost your metabolism, like capsaicin and other bioflavonoids. There’s some evidence suggesting that raspberry ketones may help your body break down fat more efficiently. Most people take raspberry ketones trying to lose weight. In addition, they may increase your adiponectin levels, a metabolic hormone which may be linked to weight loss. However, scientists aren’t quite sure of the role adiponectin plays in weight loss. People who have lost weight have more adiponectin, and people with low levels tend to have type 2 diabetes, obesity, and heart health issues. But it’s still contested if adiponectin causes weight loss or if it’s a side effect of losing weight for other reasons. Raspberry ketones aren’t the same as the ketones your body makes when it breaks down fat, or the same as exogenous ketone supplements. They’re used in food products, perfumes, and cosmetics. And they’re actually what give raspberries their fruity smell. Almost all raspberry ketones are manufactured in the lab because natural raspberry ketone extract is incredibly expensive—it takes nearly 90 pounds of raspberries to make a single supplement dose." } }, { "@type": "Question", "name": "What Are the Side Effects of Raspberry Ketones?", "acceptedAnswer": { "@type": "Answer", "text": "Some great known side effects of raspberry ketones are thicker, fuller hair and smoother skin! While there isn’t enough evidence to say that raspberry ketones directly help you lose weight, a 2008 study by the Nagoya City University Graduate School of Medical Sciences shows they improve hair growth and firm the skin. Raspberry-based natural supplements may also help reduce inflammation and improve your heart health. More research is needed, but early studies suggest that because raspberry supplements contain very high levels of antioxidants, they can be an effective way to protect your heart and liver. The FDA classifies raspberry ketones as generally safe, which is normal for anything used as a food additive or ingredient. But because there haven’t been any significant, targeted human studies so far, we don’t really know much about the best dosage or long-term effects of raspberry ketone supplements. Some people report rapid heartbeat or jitteriness, but this may be because many of these supplements also contain caffeine. There’s also some evidence that raspberry ketones may interfere with blood thinners like warfarin. As always, talk to your doctor before starting any supplement.”" } }, { "@type": "Question", "name": "How Do You Take Raspberry Ketones?", "acceptedAnswer": { "@type": "Answer", "text": "Most manufacturers recommend taking a 100–400 mg supplement once or twice a day. Many popular versions in stores and online may go as high as 2,000 mg—but there’s no evidence that boosting the dosage to that level is safe or effective. Keep in mind that taking raspberry ketones alone will probably not get you the health effects you’re looking for. It’s best to combine these with other supplements, foods and activities that can also help boost your metabolism. Studies suggest that drinking coffee or green tea can help raise your adiponectin levels and exercising also has similar effects. If you’re struggling to stay in ketosis or just want to turbocharge your results, adding raspberry ketones and other natural supplements may help. Combining raspberry ketones with exogenous ketones (the supplement form what our body naturally produces when breaking down fat) may be the best way to harness their benefits. One of the main ketones our bodies produce, beta-hydroxybutyrate (BHB), is available as a simple powdered supplement that mixes easily with liquid or can be taken as a capsule. BHB salts may help increase your body’s ability to burn fat.”" } }, { "@type": "Question", "name": "Should I Take Raspberry Ketones?", "acceptedAnswer": { "@type": "Answer", "text": "Right now, there’s not a lot of hard evidence to back up the claim that raspberry ketones will help you lose weight. However, if you’re interested in some of the more proven benefits (like thicker hair or firmer skin), raspberry ketones could be a great natural addition to your diet and supplement routine. If you’re looking specifically to lose weight, you’ll want to combine raspberry ketones with other natural supplements that have a better scientific track record. Try pairing your raspberry ketones with BHB salts, green tea extract, or capsaicin supplements for the best results.”" } }] } </script> <article> <div> <ul> <li><a href="#section1">What Are Ketones?</a></li> <li><a href="#section2">What Are Raspberry Ketones?</a></li> <li><a href="#section3">What Are the Side Effects of Raspberry Ketones?</a></li> <li><a href="#section4">How Do You Take Raspberry Ketones?</a></li> <li><a href="#section5">Should I Take Raspberry Ketones?</a></li> </ul> </div> <section> <p>Raspberry ketones: a term circling around the low carb world with connotations of weight loss and higher energy.</p> <p>With the “promise” of weight loss comes large amounts of chatter, so it can be difficult to determine what’s the real deal and what’s all talk.</p> <p>When starting a weight loss journey, a quick fix can be a temptation that’s hard to dodge and often leaves people feeling more defeated and farther from the finish line than when they started. </p> <p>If you’re looking to the ketogenic diet for a healthier lifestyle, ketones will be a part of it...but raspberry ketones have a few sides to them that you’ll want to explore before you put all your eggs in one basket.</p> <p>Let’s break it down.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What Are Ketones?</h2> <p>Simply put, <i>ketones</i> are a byproduct of your body burning fat for fuel. The production of ketones is what happens in <i>ketosis</i>, which is what the keto diet is named after. </p> <p>When you’re trying to lose weight, you want to have more ketones in your bloodstream because it means your body switched from burning glucose or carbs to burning fat (aka ketosis). </p> <p>With the ketogenic diet, this is what helps you slim down. (To check your ketone levels and see how deep into ketosis you are, check your levels with a <a target="_blank" href="https://www.warriormade.com/content/diet/how-to-measure-ketosis-with-a-home-ketone-meter" rel="noreferrer">home ketone meter</a>.)</p> <p>One way that some keto dieters help themselves get deeper into ketosis is by taking <a target="_blank" href="https://www.warriormade.com/content/diet/bhb-exogenous-ketones-and-the-keto-diet" rel="noreferrer">ketone supplements</a> called <a target="_blank" href="https://www.warriormade.com/content/diet/the-truth-about-exogenous-ketones-an-inside-look" rel="noreferrer"><i>exogenous ketones</i></a>.</p> <p>Exogenous ketones work by putting the most bountiful ketone your body produces, <a target="_blank" href="https://www.warriormade.com/content/diet/bhb-exogenous-ketones-and-the-keto-diet/" rel="noreferrer">beta-hydroxybutyrate (BHB)</a> <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/" rel="nofollow noreferrer">1</a></sup>, into pill or powder form. </p> <p>Using such supplements strategically can help your body with ketosis.</p> <p>But there’s some confusion about exogenous ketone supplements and raspberry ketones, which are a different thing entirely.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spoon-raspberries-fruit-berries-0255.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spoon-raspberries-fruit-berries-0255.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spoon-raspberries-fruit-berries-0255.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spoon-raspberries-fruit-berries-LR-0255.jpg" class="img-fluid" alt="spoon-raspberries-fruit-berries"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What Are Raspberry Ketones?</h2> <p>On a molecular level, raspberry ketones are similar to other compounds that are proven to help boost your metabolism, like capsaicin and other bioflavonoids <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/21537493" rel="nofollow noreferrer">6</a></sup>. There’s some evidence suggesting that raspberry ketones may help your body break down fat more efficiently <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/20425690" rel="nofollow noreferrer">7</a></sup>.</p> <p>Most people take raspberry ketones trying to lose weight.</p> <p>In addition, they may increase your <i>adiponectin</i> levels, a metabolic hormone which may be linked to weight loss. However, scientists aren’t quite sure of the role adiponectin plays in weight loss. People who have lost weight have more adiponectin <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18378021" rel="nofollow noreferrer">8</a></sup>, and people with low levels tend to have type 2 diabetes, obesity, and heart health issues <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12611609" rel="nofollow noreferrer">9</a>, <a target="_blank" href="https://www.jci.org/articles/view/29126" rel="nofollow noreferrer">10</a></sup>. But it’s still contested if adiponectin <i>causes</i> weight loss or if it’s a side effect of losing weight for other reasons.</p> <p>Raspberry ketones aren’t the same as the ketones your body makes when it breaks down fat, or the same as exogenous ketone supplements. </p> <p>They’re used in food products, perfumes, and cosmetics. And they’re actually what give raspberries their fruity smell <sup><a target="_blank" href="https://academic.oup.com/advances/article/7/1/44/4524046" rel="nofollow noreferrer">2</a></sup>. Almost all raspberry ketones are manufactured in the lab because natural raspberry ketone extract is incredibly expensive—it takes nearly 90 pounds of raspberries to make a single supplement dose <sup><a target="_blank" href="http://www.chm.bris.ac.uk/motm/raspberry-ketone/rkh.htm" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://link.springer.com/article/10.1007%2Fs00897960034a" rel="nofollow noreferrer">4</a></sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-waist-tape-measure-slim-0255.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-waist-tape-measure-slim-0255.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-waist-tape-measure-slim-0255.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-waist-tape-measure-slim-LR-0255.jpg" class="img-fluid" alt="woman-waist-tape-measure-slim"> </picture> <h3>Do Raspberry Ketones Really Help You Lose Weight?</h3> <p>Evidence <i>suggests</i> that having more adiponectin may help you lose weight. So if raspberry ketones can boost this hormone, then some assume this can help you on your health journey.</p> <p>But very few studies have been done on the effectiveness of raspberry ketone supplements <sup><a target="_blank" href="https://www.liebertpub.com/doi/abs/10.1089/act.2013.19201?journalCode=act" rel="nofollow noreferrer">11</a></sup>. Most research is still in the preliminary stages and not a lot of human studies exist to prove whether raspberry ketones alone can help you lose weight. </p> <p>There’s some early evidence to suggest that some doses of raspberry ketones may help control weight gain by suppressing certain hunger hormones <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29787773" rel="nofollow noreferrer">12</a></sup><sup> <a target="_blank" href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22051" rel="nofollow noreferrer">30</a></sup>, but not necessarily help you <i>lose</i> weight. Results from animal studies are promising, but more research is needed <sup><a target="_blank" href="https://content.iospress.com/articles/journal-of-berry-research/jbr135" rel="nofollow noreferrer">13</a></sup> <sup><a target="_blank" href="https://ieeexplore.ieee.org/abstract/document/6027896" rel="nofollow noreferrer">31</a></sup>.</p> <p>However, there <i>are</i> studies showing that combining various plant-based compounds can have significant effects on your metabolism <sup><a target="_blank" href="https://www.sciencedirect.com/science/article/pii/S016372581630095X" rel="nofollow noreferrer">14</a></sup>. For example, taking supplements that contains both raspberry ketones and <i>Garcinia cambogia</i> (a tropical fruit) might help regulate blood sugar and boost weight loss <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/30530230" rel="nofollow noreferrer">15</a></sup>. Other combinations suggested are green tea and citrus, and turmeric is mentioned as well.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What Are the Side Effects of Raspberry Ketones?</h2> <p>Some great known side effects of raspberry ketones are thicker, fuller hair and smoother skin <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22739797" rel="nofollow noreferrer">16</a></sup>! While there isn’t enough evidence to say that raspberry ketones directly help you lose weight, a 2008 study by the <i>Nagoya City University Graduate School of Medical Sciences</i> shows they improve hair growth and firm the skin <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18321745" rel="nofollow noreferrer">17</a></sup>.</p> <p>Raspberry-based natural supplements may also help reduce inflammation and improve your heart health <sup><a target="_blank" href="https://www.liebertpub.com/doi/abs/10.1089/act.2013.19201?journalCode=act" rel="nofollow noreferrer">11</a></sup>. More research is needed, but early studies suggest that because raspberry supplements contain very high levels of antioxidants, they can be an effective way to protect your heart and liver<sup><a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/S0024320517306409" rel="nofollow noreferrer">18</a></sup>.</p> <p>The FDA classifies raspberry ketones as “generally safe,” which is normal for anything used as a food additive or ingredient. But because there haven’t been any significant, targeted human studies so far, we don’t really know much about the best dosage or long-term effects of raspberry ketone supplements <sup><a target="_blank" href="https://www.liebertpub.com/doi/abs/10.1089/act.2013.19201?journalCode=act" rel="nofollow noreferrer">11</a></sup>. </p> <p>Some people report rapid heartbeat or jitteriness <sup><a target="_blank" href="https://www.rxlist.com/raspberry_ketone/supplements.htm" rel="nofollow noreferrer">19</a></sup>, but this may be because many of these supplements also contain caffeine.</p> <p>There’s also some evidence that raspberry ketones may interfere with blood thinners like warfarin <sup><a target="_blank" href="https://www.rxlist.com/raspberry_ketone/supplements.htm" rel="nofollow noreferrer">19</a></sup>.</p> <p>As always, talk to your doctor before starting any supplement.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/supplements-pills-gel-powder-0255.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/supplements-pills-gel-powder-0255.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/supplements-pills-gel-powder-0255.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/supplements-pills-gel-powder-LR-0255.jpg" class="img-fluid" alt="supplements-pills-gel-powder"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>How Do You Take Raspberry Ketones?</h2> <p>Most manufacturers recommend taking a 100–400 mg supplement once or twice a day. Many popular versions in stores and online may go as high as 2,000 mg—but there’s no evidence that boosting the dosage to that level is safe or effective <sup><a target="_blank" href="https://www.liebertpub.com/doi/abs/10.1089/act.2013.19201?journalCode=act" rel="nofollow noreferrer">11</a>, <a target="_blank" href="https://pubs.acs.org/doi/abs/10.1021/jf903484g" rel="nofollow noreferrer">20</a>, <a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/S0273230015300106" rel="nofollow noreferrer">21</a></sup> .</p> <p>Keep in mind that taking raspberry ketones alone will probably not get you the health effects you’re looking for. It’s best to combine these with other supplements, foods and activities that can also help boost your metabolism <sup><a target="_blank" href="https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-22" rel="nofollow noreferrer">22</a></sup>.</p> <p>Studies suggest that drinking coffee or green tea can help raise your adiponectin levels <sup><a target="_blank" href="https://care.diabetesjournals.org/content/31/3/504.abstract" rel="nofollow noreferrer">23</a>, <a target="_blank" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2005.142" rel="nofollow noreferrer">24</a></sup> and exercising also has similar effects <sup><a target="_blank" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.53" rel="nofollow noreferrer">25</a>, <a target="_blank" href="https://care.diabetesjournals.org/content/27/2/629.short" rel="nofollow noreferrer">26</a></sup>.</p> <p>If you’re struggling to stay in ketosis or just want to turbocharge your results, adding raspberry ketones and other natural supplements may help.</p> <p>Combining raspberry ketones with exogenous ketones (the supplement form what our body naturally produces when breaking down fat) may be the best way to harness their benefits.</p> <p>One of the main ketones our bodies produce, beta-hydroxybutyrate (BHB), is available as a simple powdered supplement that mixes easily with liquid or can be taken as a capsule. BHB salts may help increase your body’s ability to burn fat <sup><a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/0026049574900985" rel="nofollow noreferrer">27</a></sup>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Should I Take Raspberry Ketones?</h2> <p>Right now, there’s not a lot of hard evidence to back up the claim that raspberry ketones will help you lose weight. However, if you’re interested in some of the more proven benefits (like thicker hair or firmer skin), raspberry ketones could be a great natural addition to your diet and supplement routine.</p> <p>If you’re looking specifically to lose weight, you’ll want to combine raspberry ketones with other natural supplements that have a better scientific track record. Try pairing your raspberry ketones with BHB salts, <a target="_blank" href="https://www.warriormade.com/content/diet/how-green-tea-extract-effects-weight-loss/" rel="noreferrer">green tea extract</a>, or capsaicin supplements for the best results <sup><a target="_blank" href="https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-22" rel="nofollow noreferrer">22</a>, <a target="_blank" href="https://journals.sagepub.com/doi/abs/10.1177/1934578X0700200316" rel="nofollow noreferrer">29</a></sup>.</p> <p>And of course, stick to your <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide-to-keto" rel="noreferrer">keto diet</a>! It’s easier than you may think, and the ketones your body produces naturally by breaking down fat will always be a sign that you’re making progress on your weight loss journey.</p> </article>

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