What 2 Grams of goBHB Did to the Brain SHOCKED Researchers

By: Marc Lobliner, IFBB Pro

When it comes to performance supplements, most people assume more is better.

Higher doses. Stronger formulas. Bigger numbers on the label.

But new research suggests that even a modest amount of beta-hydroxybutyrate may be enough to influence measurable aspects of brain performance.

A recently published randomized, double-blind, placebo-controlled study examined the effects of a single 2 gram dose of beta-hydroxybutyrate on attention, reaction speed, and strength in healthy adults. What makes this study particularly interesting is not just the results, but the population tested.

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Why the Study Population Matters

The participants were young, healthy adults with an average age just over 20 years old. They were not keto-adapted, not metabolically compromised, and not experiencing cognitive decline.

This is important.

Detecting cognitive improvements in older adults or in individuals with metabolic or neurological impairments is often easier because there is greater room for measurable change. In contrast, young healthy adults tend to operate near their physiological ceiling. Demonstrating performance shifts in this population is inherently more challenging.

That context makes the findings more compelling.

Study Design Overview

A total of 136 participants were randomized into three groups: D-BHB, L-BHB, or placebo. Baseline testing included a psychomotor vigilance test and handgrip strength measurement. After consuming a single 2 gram dose of their assigned supplement, participants were retested 60 minutes later.

The psychomotor vigilance test measures sustained attention and reaction time and is widely used in fatigue research and neurocognitive assessment. It is considered a sensitive tool for detecting changes in alertness and response speed.

What the Researchers Observed

While the overall statistical interaction effects were modest, both BHB groups demonstrated fewer attentional lapses compared to placebo. The L-BHB group showed faster reaction times relative to placebo, and exploratory effect size analysis revealed small but consistent improvements within the BHB groups.

The placebo group showed no meaningful change.

Even though the effects were not dramatic, the pattern was consistent. In a population that is already performing at a high level, a low 2 gram dose produced measurable trends toward improved vigilance and reaction performance.

In practical terms, that suggests that exogenous BHB can influence cognitive performance markers even when baseline function is strong.

Low Dose, Practical Application

Many ketone studies use high-dose ketone monoesters that may not be practical for everyday use. This research used a moderate, realistic dose.

Two grams.

That amount falls within the range commonly used in thoughtfully formulated performance products. It suggests that cognitive support may not require extreme dosing strategies.

The authors themselves acknowledged that detecting nutritional effects in a healthy population with a single low dose is challenging. Despite that, the BHB groups demonstrated favorable trends compared to placebo.

This supports the idea that even modest elevations in circulating ketones may influence aspects of attention and reaction speed.

Understanding D-BHB and L-BHB

The study compared both D-BHB and L-BHB isomers. D-BHB is the primary ketone body naturally produced during ketosis. L-BHB is less commonly produced endogenously but may have distinct signaling roles.

Both forms showed favorable patterns compared to placebo, reinforcing that exogenous ketones can have measurable physiological effects even outside of a ketogenic diet.

Implications for Performance and Focus

Beta-hydroxybutyrate serves as an alternative energy substrate for the brain and has been associated with effects on neuroinflammation, synaptic signaling, and metabolic flexibility.

In situations where sustained attention and reaction speed matter, such as academic testing, competitive sports, high-focus professional tasks, or cognitive endurance challenges, small improvements can be meaningful.

The key takeaway from this research is not that BHB is a miracle compound.

It is that even a low, practical dose can produce measurable trends in cognitive performance in young, healthy adults.

Where Research Goes Next

The authors suggest that future research should examine longer-term supplementation, different dosages, and broader populations. That is the natural progression of nutritional science.

But the signal is clear. Exogenous BHB at moderate doses demonstrates potential for supporting sustained attention and reaction performance.

Two grams may not sound impressive on a label.

But in this study, it was enough to matter.

Study Reference:

Jiannine L, Holen C, Antonio J. Acute Effects of D- and L-Beta-Hydroxybutyrate on Vigilance in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Exercise Physiology Online. February 2026.