Locations:
Search IconSearch

Do Keto Gummies Work for Weight Loss? Are They Safe?

Research is inconclusive whether or not these supplements are helpful

close up of keto gummies

The keto diet — a high-fat diet that keeps your body in a state of ketosis — has its perks. It can help your metabolism speed up, increase your muscle mass and improve your blood pressure — all while helping you lose fat.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

And it’s all thanks to ketosis, which is when your body uses ketones, a fatty acid, for energy instead of glucose.

Keeping your body in ketosis can be hard — doing so includes eating a restricted list of foods like meat, eggs, nuts and fish and avoiding foods like fruit, sugar, beans and high-carb veggies.

And that’s why you’ve probably seen information on keto pills, keto oil and keto powders — as well as keto gummies. These different products claim they help keep your body in ketosis.

Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source.

“Your body makes ketones on its own through the foods you eat,” explains registered dietitian Beth Czerwony, RD, LD. “Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.”

It’s important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis.

“Keto gummies may help the process of ketosis continue, but you need to be in ketosis first,” clarifies Czerwony.

So, what exactly are keto gummies and should you use keto gummies for weight loss? Czerwony explains the potential benefits of using keto gummies, along with the risks.

Ingredients found in keto gummies

Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones.

“Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony. “It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis.”

So, what should you look for in a keto gummy?

“There are a lot of options available and they all seem comparable,” says Czerwony. “I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it.”

Potential benefits of keto gummies

Do keto gummies work? There’s limited research on the benefits of keto gummies.

“There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony. “That’s why it’s important to talk to your doctor about it and see what they have to say.”

And it’s worth a reminder that supplements like keto gummies aren’t regulated by the U.S. Food and Drug Administration (FDA).

Czerwony says potential benefits include:

  • Increase weight loss.
  • Improve athletic performance.
  • Decrease your appetite.

Advertisement

But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research.

In fact, one study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.

Potential risks of keto gummies

Are keto gummies safe? Before you decide to try keto gummies, it’s also worth understanding the potential risks.

Czerwony says those potential risks include:

“You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative,” warns Czerwony. “You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy.”

Advertisement

And while some people with Type 2 diabetes, high blood pressure and kidney issues may opt to go on the keto diet, Czerwony cautions against adding keto gummies to the mix.

“The keto diet — and the addition of a keto supplement like gummies — can potentially lower your blood sugar, leading to hypoglycemic responses,” she says. “And it can dehydrate you as well.”

Should you try keto gummies?

Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis.

“What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?”

Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.

“But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies,” says Czerwony.

The bottom line

It’s important to do your research and understand the potential risks and potential benefits, while understanding that there’s no conclusive research that keto gummies do in fact work.

But if you want to try keto gummies, make sure you talk to a healthcare provider first. And remember that keto gummies are an addition to your keto diet plan — they don’t replace it. You may only reap the potential benefits if you use them consistently. “If you’re just using them periodically, it’s not going to work,” says Czerwony.

Advertisement

Learn more about our editorial process.

Related Articles

Person standing on a scale in bathroom, with over-sized 30-day calendar floating
July 15, 2024/Weight Loss
Why Losing 10 Pounds in a Month Isn’t the Right Goal

Rapid weight loss isn’t sustainable or healthy — for weight loss success, focus on long-term solutions

Person holding medical injector pen
July 10, 2024/Weight Loss
Ozempic for Weight Loss: Who Should Try It and Will It Work?

This diabetes medication can treat obesity, but it’s not for people who just want to drop a few pounds

Person holding bottle and dropper, adding droplets into glass of water
June 11, 2024/Diet, Food & Fitness
Is Colloidal Silver Safe?

Supplements with colloidal silver offer no proven health benefits and could be harmful

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

Healthcare provider talking with patient with overweight in office
May 17, 2024/Weight Loss
The HCG Diet Is Ineffective and Unsafe

The U.S. FDA prohibits HCG use without a prescription — and the hormone isn’t approved for weight loss at all

Person talking with doctor on a virtual call about vitamins
May 13, 2024/Nutrition
Yes, You Can Take Too Many Vitamins

If you’re taking supplements, it’s important to understand which vitamins and minerals you can get too much of, like vitamin C and calcium

Juiced fruits and veggies dispensing from a juicer on counter in kitchen
April 24, 2024/Weight Loss
What You Need To Know About Juicing for Weight Loss

Juicing cleanses don’t target fat loss — and you’ll lose important nutrients in the process

Assorted fruits and vegetables in variety of colors
March 27, 2024/Nutrition
What Is Zeaxanthin? Benefits and Side Effects

Found in colorful foods like spinach, corn and oranges, this carotenoid helps with eye, skin and liver health

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad