Do Raspberry Ketones Help You Lose Weight? Know Science

With fad diets becoming hugely popular, there are several different ingredients coming into the limelight. Raspberry ketones are one of those weight loss ingredients that have grabbed attention in recent years for their purported ability to burn fat at the cellular level. In fact, it also claims to boost adiponectin levels, which is a hormone that is responsible for controlling fat metabolism and insulin actions in the body.

While a single ingredient tackling so many parameters of weight reduction may sound fascinating, it is important to understand whether raspberry ketones actually help you shed those excess gains before including it in your diet. Let’s delve into this in detail and find out if there is any scientific evidence supporting the claims of raspberry ketones.

What Is Raspberry Ketone

Raspberry ketone, also scientifically called p-hydroxybenzyl acetone, is a naturally occurring chemical compound present in red raspberries and a few other fruits like kiwi, cranberries, grapes, blackberries, peaches, and apples. The substance is responsible for the fruits’ unique aroma which is why it is quite popularly used as a flavoring agent in both the food and cosmetic industries.

The concentrated forms of raspberry ketones are derived using a rigorous extraction method which increases its potency and makes it ready for supplements and other uses. It is also quite expensive which is why it is often produced by organic synthesis. Recent research has found that natural raspberry ketones, when used in high doses can aid weight loss. The theory behind this mechanism is believed to be its powerful aroma which triggers the release of the neurotransmitter called norepinephrine that promotes lipolysis. In other words, high levels of norepinephrine enhance the process of burning the fat cells to energy for the body to use rather than storing it which encourages faster weight loss.

This is exactly why it is perceived that raspberry ketones when taken consistently can bring down the body weight. However, it isn’t that simple. Let’s look at some of the scientific evidence to understand how it works or rather, does it actually support fat-burning efforts.

Raspberry Ketones And Weight Loss- What Science Says

When I investigated further into how raspberry ketones are associated with weight loss, I found that aside from enhancing the presence of norepinephrine (as stated earlier), ketones also have an active component called adiponectin. It is a hormone that also contributes to fat metabolism and improves the body’s ability to use the fat to convert to energy which results in fat loss. Going by this theory, it can be derived that raspberry ketones can be a potential ingredient that may prepare the body to lose weight.

Now the question is – how much can raspberry ketones actually support your weight reduction efforts?

Going by the science- the chemical structure of raspberry ketone is very similar to that of capsaicin and synephrine. Researchers therefore hypothesized that these ketones might be functionally similar to these ingredients when it comes to accelerating fat metabolism (lipolysis).

Another research conducted on lab rats to study the effect on fat cells found that raspberry ketone augmented the secretion of adiponectin and increased fat metabolism. Another study also further established that adequate levels of adiponectin result in accelerated fat oxidation. This makes the fat cells more vulnerable to norepinephrine enabling them to burn fat faster.

Several findings demonstrated that increasing the levels of adiponectin can help people fight obesity and lower the risks associated with cardiovascular issues.

It is, however, important to note here that while raspberry ketone-induced adiponectin production leads to fat metabolism, the findings here have been established based on animal studies. This does not guarantee that the effect on humans will be similar. The good news is- that there are various effective ways to improve adiponectin levels naturally without raspberry ketone and the most common one is regular exercise. Coffee intake is another proven way to boost the hormone.

Further Exploration And Human Intervention

The findings on raspberry ketones’ ability to burn fat have been mixed. While some of the studies above do show a positive influence, exploring this further, I found some interventions that have failed to provide convincing results.

For instance, in a clinical trial, obese rats weighing 55 g were supplemented with raspberry ketone. At the end of the study, researchers that the weight of the subjects reduced to 50 g which is just a 5 g (or 10%) difference. This shows that ketone didn’t have much effect on weight reduction in the test subjects.

Another study that involved 40 highly obese mice supplemented with raspberry ketones found that adiponectin levels were significantly elevated which also had a protective effect against fatty liver disease. However, the dosage of ketone was excessively high, and safety
jeopardized. A severe dose like this for any supplement is strictly not recommended.

Now coming to human interventions- well, there is no study found that has been exclusively dedicated to the effect of raspberry ketones on humans.

The only study I came across has used a combination of ingredients that include raspberry ketone along with caffeine, capsaicin, garlic, ginger, and synephrine. The intervention involved 70 overweight human subjects who were on 8 weeks of supplementation along with a low-calorie diet and exercise.

At the end of the trial, the results were certainly impressive with the group taking the supplements showing 7.8% of weight reduction. However, the contribution of raspberry ketone alone is inconclusive here since the other ingredients have a proven ability to burn fat.

You may have come across several raspberry ketone supplements in the market claiming to deliver effective weight loss results. Unless they are combined with other ingredients it can be hard to determine if they will actually support your weight loss efforts given all the studies and findings we have discussed here.

Conclusion

The data on raspberry ketone aiding weight loss in humans is scanty. There are animal studies where this ingredient has shown promising results in a few cases, however,
comprehensive and definitive trials involving human subjects are required to understand and assess the actual effects of raspberry ketones on weight. For now, rather than relying on raspberry ketones, it is best to go for other natural ways to burn fat if you are seriously looking to lose weight. A healthy diet, rigorous exercise, and good sleep are some of the basic things to start with. There are some natural and effective fat burners that you can also include in your weight loss routine.