Raspberry Ketones
A natural compound from raspberries claimed to increase fat breakdown, though human evidence is lacking.
Overview
Raspberry ketone is the primary aroma compound found in red raspberries. Structurally, it is similar to capsaicin and synephrine, two compounds known to exert metabolic effects. In isolated fat cells and animal studies, raspberry ketone has been shown to increase the breakdown of fat (lipolysis) and increase the release of adiponectin, a hormone that regulates metabolism. However, these effects have not been reliably demonstrated in human clinical trials, and the doses required would be impractically high.
Key Benefits
May Increase Lipolysis (in vitro)
In test tubes, it makes fat cells more susceptible to being broken down by fat-burning hormones like norepinephrine.
May Increase Adiponectin (in vitro)
Has been shown to increase the expression and secretion of adiponectin, a hormone involved in regulating glucose levels and fatty acid breakdown.
Dosage & How to Take
There is no established effective dose in humans. Supplement labels typically suggest 100-500 mg per day.
| Purpose | Dose | Notes |
|---|---|---|
| Weight Management (speculative) | 100-500 mg | Human evidence for efficacy is very weak. |
Best Time to Take
Usually recommended to be taken with meals.
With or Without Food
Yes.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Synthetic Raspberry Ketone | Unknown | Cost-effectiveness | Virtually all supplements use a synthetic version as extracting it from raspberries is prohibitively expensive. |
Side Effects & Safety
Common
- Insufficient data in humans.
Rare
- May cause jitteriness or increased heart rate due to its stimulant-like structure.
Contraindications
- Lack of safety data; avoid in pregnancy, breastfeeding, and with medical conditions.
Interactions
May have additive effects.
May have an effect on platelet aggregation.
Scientific Research
Anti-obese action of raspberry ketone
In mice fed a high-fat diet, raspberry ketone prevented weight gain and increased norepinephrine-induced lipolysis in fat cells.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.