What are raspberry ketones and do they work? Well, if you watch the Dr. Oz Show, you may have heard Dr. Oz call raspberry ketones “The #1 miracle in a bottle to burn your fat.” Since he made that bold statement, I've heard that raspberry ketone supplements are sold so fast that vitamin stores can't keep them on the shelves! So, what I'd like to do is by review the raspberry ketone research — minus the hype that you have already heard about. Only in this way can you make an informed decision about whether raspberry ketone are right for you. Other names for this supplement include red raspberry ketone, and European red raspberry, as well as the more scientific names Rubus idaeus, Rubus strigosus and Framboise Rouge. I'm telling you these other names because if you just searched for “raspberry ketone” you may not find all of the information available. For this review, I'm pretty much going to stick to just calling it raspberry ketone.
What Are Raspberry Ketones?
Red raspberry ketones are one of many compounds in raspberries and are what gives raspberries their unique smell. Like all things that come from fruits and vegetables, raspberries contain a lot of substances that are healthy —including anthocyanins, vitamin C and beta carotene. As such, raspberry ketones are also antioxidants.
Raspberry ketones also “look” similar to synephrine and capsicum — two ingredients that have been used in many weight loss supplements over the years such as the fat burner promoted by Jillian Michaels. This similarity is likely why scientists considered raspberry ketones as a weight loss agent itself.
Ketone trivia. The name ketone is a chemistry term. That's not important. I just thought people might like to know where the word came from. On some websites they spell ketone as “keytone” but this is an incorrect spelling of the word. Again, not important.
Tip. Keep in mind as you read this review that raspberry ketones are not the same thing as ketones that are made when people go on low-carb diets or in people who are diabetic. Those ketones are not the same as raspberry ketones.
Raspberry Ketones And Weight Loss
When Dr. Oz asked his fitness expert, Lisa Lynn (more about her below) on TV, how she found out about the weight loss properties of raspberry ketones, Lisa said “Research research research.” So, I looked up the research on raspberry ketones and this is what I discovered.
Study #1. In a study published in 2005, called the Anti Obeisty Action of Raspberry Ketone, raspberry ketones were given to mice that were fed a high-fat diet for several weeks. Mice were split into different groups, each getting the same calories but getting different amounts of raspberry ketones (either 0.5%, 1% or 2%).
The diets were about 40% fat in each group. Researchers noted that raspberry ketones — that made up between 1% and 2% of total calories — caused a reduction in body weight and fat buildup in the livers of mice after 10 weeks of use, compared to mice that only were fed a high-fat diet.
Norepinephrine (also called nor-adrenaline ) is a chemical made in the adrenal glands that acts as a neurotransmmitter and does many things, one of which includes helping to burn fat. This study also incubated isolated mouse fat cells in norepinephrine along with raspberry ketones to see what would happen.
The researchers observed that the combination of raspberry ketones and norepinephrine caused more fat to leave the fat cells than norepinephrine alone.
This is why Dr. Oz said raspberry ketones cause fat cells to shrink.
I'm telling you this because various websites claim that raspberry ketones increase levels of norepinephrine. However, this study did not show that.
Rather, the researches only showed that raspberry ketones appeared to improve the fat-burning ability of norepinephrine.
This is actually a good thing because too much norepinephrine can be bad. For example norepinephrine can raise blood pressure.
Oddly, this study noted that while a 1% intake of raspberry ketones tended to raise triglyceride levels in the mice, eating it at a concentration of 5% of total calories tended to reduce triglycerides.
These researchers also quoted previous studies noting that raspberry ketones raised metabolic rates—in rats. That's interesting, but where's the proof that raspberry ketones raise metabolism in people?
So this was just a mouse study —and a small study at that! Each group only had 6 mice.
Also, if we really want to be technical, in this study, all the mice were male. What about female mice? Would raspberry ketones have the same weight loss effects in female mice —or more importantly —women?
Study #2. In this study, published in 2010, researchers found that red raspberry ketones inhibited weight gain and improved fat burning in mice that were fed a high fat diet. Researchers also noted that raspberry ketones increase levels of adiponectin, a hormone made in fat cells.
The Wikipedia page on adiponectin goes into more detail, discussing how the hormone does a variety of things including improving the sensitivity of insulin— (good for diabetics).
Dr. Oz said that Adiponectin was the “hormone that tricks the body into thinking it's thin.”When we put on weight, we reduce the ability of the adiponectin
hormone to work. Sounds good, but red raspberries have only been shown to reduce adiponectin in mice. What about people? Have raspberry ketone supplements been proven to help people lose weight by raising adiponectin levels? Nope. Not yet.
Tip. There is more evidence that exercise raises adiponectin levels than for raspberry ketones —and exercise has been shown to work in people!
So, what's the evidence for raspberry ketones and weight loss? Only two mouse studies! Remember, this is the product that Dr. Oz called “The #1 miracle in a bottle to burn your fat” Really Dr. Oz? Would you recommend that your patients try a therapy that is only based on 2 mouse studies? I know you wouldn't.
Come on Dr. Oz. Who is doing your research on supplements?
Are Raspberry Ketones Better With Capsaicin?
Capsaicin is found in chili peppers and synepherine is an extract from oranges. Both have been used in weight loss products in the past. Because raspberry ketones “look” like both capsicum and synephrine, I predict that you will see weight loss products that have all three of these ingredients.
But, would they all work better together? I don't know because there is no proof either way. Because of that, I recommend you save your money on weight loss pills that combine (“stack”) capsaicin, synephrine and raspberry ketones.
Synephrine in particular is not without problems. It can raise heart rate and blood pressure which can make it dangerous for a lot of people.
Who Is Lisa Lynn?
Dr. Oz called Lisa Lynn a “fitness expert” on his TV show— but who is she? I checked into her background and found her website that notes that Lisa Lynn was the personal trainer of Martha Stewart. What I did not see on her website was any college degrees. Does Lisa Lynn hold a college degree in health or nutrition or science? You don't have to have a college degree to be a good personal trainer, however considering that Dr. Oz called her an “expert,” I personally expect at least an MS degree.
Take words like ” expert ” and ” guru ” with a BIG grain of salt. Nobody knows everything about a topic. That includes me too.
Her website does indicate that Lisa holds multiple personal training certifications but unfortunately her website does not list them.
I did discover that Lisa Lynn is certified as a personal trainer by the International Sports Science Association (ISSA). This is the same organization by which tennis star Anna Kournikova became certified during her stint on The Biggest Loser. Read my review on Anna Kournkivoa and the ISSA for more on this.
What struck me about Lisa Lynn is that she sells supplements on her website. Her line of supplements is called “Lyn Fit” In fact, Lisa Lynn actually sells raspberry ketone supplements on her website!
Incidentally, raspberry ketones is spelled wrong on Lisa's website. It's not “keytones” but rather “ketones”. I'm guessing this was done on purpose because it's a catchy name (i.e., raspberry ketones are the “key” to weight loss or the “key” to being toned).
In a previous segment of the Dr. Oz show, Lisa Lynn also extolled the virtues of the metabolism booster / weight loss supplement, Coleus Forskohlii. Lisa Lynn sells this supplement on her website also. See my review on Coleus Forskohlii for more information.
As an aside, if you look at the supplements on Lisa's website, you can't tell how much of the ingredients her supplements contain. Even her protein shake doesn't tell us how much protein it has per scoop.
I'm sure she's a nice person and a great personal trainer —and I am all for capitalism but where is all the raspberry ketone research Lisa Lynn said she reviewed? As far as I see, it's just 2 mouse studies.
How Much Raspberry Ketones Do You Need?
If raspberry ketones help people lose weight, how much works? Nobody knows because there are no human studies of raspberry ketones and weight loss. If we believe the mouse studies (which I don't), it appears that a concentration of 1% of total calorie intake might help weight loss. If that is correct, then the amount of raspberry ketones needed would be different for different calorie intakes.
For example, a person who consumes 1800 calories per day would need less than a person who eats 2000 calories per day.
When asked “how much works” on the Dr. Oz Show, Lisa Lynn said to take 100 mg at breakfast— and if that didn't help, to go to 200 mg. Where did she get these numbers from? She doesn't tell us. I guessing that this might be the human dose, extrapolated from what researchers gave the lab mice. But, I see no good proof that 100-200 mg of raspberry ketones per day helps people lose weight. It might—but I just don't know.
In this toxicology report on raspberry ketones, the authors mention a dosage of 100-1400 mg per day is often mentioned on the internet. That is a pretty big range, which again, says to me, nobody has any idea.
Raspberry Ketones And Appetite
Various websites make the claim that raspberry ketone supplements can reduce appetite. But I see no proof of this. Even the mouse studies I cited above, do not state that raspberry ketone supplements suppress appetite. Before believing that raspberry ketone supplements can stop people from eating too much, ask the makers of those products for “published peer reviewed proof in humans” before believing these claims.
Anti-Aging Effects Of Raspberry Ketones
Can raspberry ketone supplements slow down the aging process? Do they reduce wrinkles? Well, red raspberry ketones do have some antioxidant effects but it's a long shot to go from that to saying that they are “anti-aging.”
Raspberry ketones may be found in some cosmetics because they seem to have a skin whitening effect —at least in skins of mice. That's fine, but I recommend you save your money on raspberry ketone anti-aging supplements. They are not an “anti-aging super food.”
For those who really want a “super food,” eat raspberries! Here's why: antioxidants work best in small amounts and when they are eaten in combination with the other ingredients in food. Because of this fact, raspberries are better than raspberry ketone supplements when it comes to being healthy.
Raspberry Ketone Side Effects
Currently, there are no known interactions between raspberry ketones and medications or health conditions. Still, speak to your doctor if you are pregnant/nursing or have any health issues or take any medications before using raspberry ketone supplements. Stop taking the product at least 2 weeks before having surgery.
There are only trace amounts of raspberry ketones in raspberries. This toxicology report states that there are only 4.3 mg per 2.2 pounds of raspberries.
Just because raspberries are safe does not mean that concentrated supplements of raspberry ketones are also safe.
What I'm about to say about raspberry ketone side effects is based on pure speculation centered around what we might know—which is not much. I may be wrong on any or all of these issues.
One of the mouse studies I summarized above noted that raspberry ketones raised triglyceride levels. Does this mean they also raise triglycerides and cholesterol levels in people? I don't know.
Since raspberry ketones appear to have some chemical similarity to synepherine, be careful if you have high blood pressure or heart conditions. Synepherine might raise blood pressure and heart rate.
Some have speculated that raspberry ketones may be inappropriate for those with cancers that are sensitive to estrogen levels. This is based on concern that raspberry ketone may have estrogen -like properties. Cancers that might be affected by this include breast cancer, fibroids of the uterus, endometrium cancer and uterine cancer. When in doubt, ask your doctor or pharmacist about raspberry ketone supplements if you have a history of any type of cancer.
In the book “Herbs of Choice“ raspberry leaf is said to help with pregnancy issues such as morning sickness and labor pains. The book also notes (p. 140) that raspberry appears to promote contraction of the uterus. That would not be good for pregnant women. Would the same be true for raspberry ketone supplements? I don't know.
Do raspberry ketone supplements raise blood pressure? Again, I do not know, but if the leaf of raspberries cause the muscles of the uterus to contract, what effect would they have on the muscles of the blood vessels? Would they also contract (and raise blood pressure) or would they relax (and decrease blood pressure)? I don't know.
Again, I honestly have no idea if raspberry ketone supplements do any of these things. I could be very wrong on all these points —and I hope I am. I mentioned these issues because there are many websites making all sorts of crazy unsubstantiated claims about this supplement since it appeared on the Dr. Oz Show. I simply want to pose some questions that I hope people will follow up on with their doctor.
A lot of people ask me “what weight loss supplements work?” While I don't like to endorse specific products, I have written my thoughts on this at my personal site. Here's the link http://www.joe-cannon.com/what-weight-loss-supplements-work/
Do Raspberry Ketones Work?
The research on raspberry ketones for weight loss is in its infancy. As such, I just don't know if they help people lose weight or not. In fact nobody knows —and that includes Dr. Oz too. Neither Dr. Oz nor his fitness expert Lisa Lynn saw any better research for raspberry ketones and weight loss than what I saw—and all I could locate were 2 mouse studies.
Raspberry ketones may benefit in mice but what about humans? Generally, I don't accept mouse research because we are much more complicated than mice. I'd like to see a real life study of raspberry ketones in 100 people followed for at least 6 months under real-life (not laboratory) conditions to judge its weight loss power.
If you are still thinking about trying raspberry ketones to help you lose weight, I suggest you go to your doctor and get your blood work done first —cholesterol, blood pressure, weight, liver enzymes, the works—and then get it done again in a couple of months to see if anything has changed.
There are a a LOT of websites that sell raspberry ketones. If you read the comments here, you'll see how some people talk about how their credit card was charged more than once after they purchase the product. Know who you deal with. Make sure the raspberry ketone websites you deal with have a contact phone number with customer support people who can help you have questions. It's worth noting that this supplement is also sold at local healthfood stores and there are many raspberry ketone supplements on Amazon also.
If you used raspberry ketones and lost weight —or didn't— I'd like to hear from you. My hope is that researchers will see your words and do better studies.
If they are going to work, keep in mind that it might take 6 months before raspberry ketones help you lose weight. Oh, and if you watched the Dr Oz show, you also heard that you still have to exercise and watch what you eat too. So, you have to eat right and exercise as well as take raspberry ketones. That sounds less like “a miracle in a bottle to burn fat” and more like common sense.