Raspberry Ketones: Miracle or Myth?

At this point, we’ve probably all heard about raspberry ketones. Ever since Dr. Oz touted them as a “miracle fat-burner in a bottle” nearly two years ago, the market for the supplement has exploded. But what are raspberry ketones, and how do they help you lose weight?

Raspberry ketones are a naturally occurring phenolic compound found in raspberries—as well as cranberries and blackberries—that give them a sweet, fruity smell. They’re used in cosmetics, food manufacturing and perfumery to give products from candles to candy that familiar berry scent, and are one of the most expensive natural flavorings used in the food industry; one kilogram of raspberries only produces 1-4 milligrams of raspberry ketones! Because of this, raspberry ketones can also be synthesized using related natural compounds.

Dr. Oz’s exaggerated claims about the fat-burning capabilities of raspberry ketones have provoked a backlash from many experts, but preliminary clinical studies have shown some promising weight-management effects. The journal Life Sciences published a 2005 study that showed that raspberry ketones helped reverse the weight gain of a high-fat diet in mice, and also appeared to prevent fat from building up in the liver. Another 2010 study on human fat cells in the journal Planta Medica showed that raspberry ketones helped spur the production of adiponectin, a hormone that regulates glucose levels and fatty-acid breakdown.

Because of this explosion in the popularity of raspberry ketones, a dizzying array of supplements is now available, many of which contain negligible amounts of their active ingredient. Our favorite raspberry ketone product is Nature’s Dynamics Raspberry Ketones. This top-quality supplement contains 1,000 mg of raspberry ketones per serving, as well as an organic blend that contains green tea, ginkgo and ginseng to promote energy and well-being.

So, are raspberry ketones a “miracle in a bottle,” as Dr. Oz says? We wouldn’t go that far, but they can be a valuable addition to a weight-loss plan that includes plenty of exercise, sleep, and a healthy diet.