These are the 7 best keto supplements you should consider taking if you're on a ketogenic diet.
As keto continues to grow, and therefore interest in optimizing health grows while being on this diet.
The keto diet can cut out a lot of different food options so it can be a good idea to supplement some of the nutrients your body is missing out on while on keto.
Some supplements can actually help those who experience adverse effects that come with keto as well.
Some of these effects include the keto flu and athletic performance is enhanced, too while training on the ketogenic diet.
Here are the best keto supplements you should consider taking to ensure you are still giving your body what it needs even while losing weight.
This mineral can boost energy, support your immune system and also regulates blood sugar levels.
Much research done has shown that magnesium-depleting medications rely on processed foods as well as other factors therefore most of the population has a risk of developing magnesium deficiencies.
Being on keto, meeting magnesium needs can be difficult.
Most of the foods that are rich in magnesium such as fruits and beans are high in carbs therefore you cannot eat them.
Be sure to take 200-400 mg of magnesium each day while you are on the keto diet, and there are a number of supplements you can buy with it.
Taking magnesium also decreases muscle cramps, irritability, and difficulty with sleeping.
These are all symptoms and effects that are experienced while on the ketogenic diet.
If you want to increase your magnesium levels with foods and without taking supplements, consider the following best ones:
- Pumpkin seeds
- Swiss chard
2. MCT Oil
MCT, or medium-chained triglycerides, is another popular supplement among ketoers.
They are metabolized in a different way than those long-chained triglycerides, which are the most common fat found.
MCTs get broken down by the liver and they enter the bloodstream quickly where they are used as a type of fuel source for the muscles and brain.
Coconut oil is an example of MCTs and there is about 17% of fatty acids in MCT form with metabolic benefits.
However, taking this MCT oil offers you an even more concentrated dose of MCT and this can be beneficial if you are on the ketogenic diet.
MCT has been known to help aid with weight loss and increases the feeling of being full which is beneficial for those doing the ketogenic diet.
You can add MCT oil to shakes or smoothies, or simply take a spoonful by itself for an instant boost of energy.
Start with a smaller dose to see just how your body will react to it before going to a higher dose that’s listed on the bottle.
MCT oil though can cause symptoms such as nausea and diarrhea for some.
3. Omega-3 Fatty Acid
Omega-3 supplements, including fish oil and krill oil, are high in omega-3 fatty acids EPA and also DHA which are beneficial to your health in several ways.
EPA and DHA can help with reducing inflammation, lowering heart disease risks, and even preventing mental decline.
These supplements can be beneficial for those on keto diets as they are able to maintain a healthy omega-6 to omega-3 ratio when following this diet.
Omega-3 can also maximize your overall health while on this diet.
One study done showed that those who supplemented with omega-3 had a higher decrease in insulin, triglycerides and inflammatory markers as opposed to those who didn’t use it.
You want a supplement that has at least 500mg of DHA and EPA per 1,000 mg dose.
4. Vitamin D
Optimal levels of Vitamin D are important while on the ketogenic diet.
While the diet won’t cause you to have a deficiency, it’s always a good idea to supplement with it.
It’s important for several body functions including absorbing calcium for optimal bone health.
It’s responsible for supporting the immune system, promoting bone health, regulating cell growth, and lowering inflammation in the body.
There are a wide range of vitamin D supplements that you can choose from.
5. Digestive Enzymes
One of the primary components of the keto diet is that high-fat contents that come with this eating pattern is tough on a person’s digestive system.
The diet consists of at least 75% fat, so those who consume diets lower in fat on a normal basis may experience some GI distress and symptoms including nausea and vomiting.
The keto diet is also moderate in protein, but it might be more than some are typically used to.
This might cause some GI side effects as well for some people.
If you find that you are experiencing some difficulty, such as bloating, nausea or vomiting when starting keto, you can supplement with a digestive enzyme that’s designed to break down proteases and lipases as the best way to help with digestion.
6. Greens Powder
It’s important to focus on the increase in vegetables while on the keto diet.
There are several vitamins, minerals, and nutrients that the body gets from vegetables.
These all help to fight off inflammation and can help to lower the risk of developing diseases.
They also help the body perform at optimal levels.
Greens powder can be a great way to increase vegetable intake.
Most of these powders contain a prime mixture of kale, broccoli, spinach, spirulina and more.
These powders are great for adding to drinks such as smoothies or shakes.
7. Electrolyte Supplements
If you are on a keto, it’s important to focus on adding more minerals to your diet.
The first few weeks can be very challenging for several people especially when you are battling the keto flu.
The body needs to adapt to a decreased number in carbs than what it’s used to.
Getting used to a keto can also mean an increase in water loss.
Sodium levels, magnesium and potassium levels drop drastically making some people feel pretty lousy.
Muscle cramps, headaches and fatigue set in, which is commonly referred to as keto headaches or flu.
Additionally, athletes might even experience electrolyte loss because they sweat.
Adding sodium to your diet is important for these reasons.
Salting food or sipping on bouillon cubes or broth can help increase sodium levels and can cover the increased need for salt.
Many people follow keto for a number of reasons.
Weight loss is probably the biggest reason as is boosting an athlete’s performance.
Supplements can help improve the overall nutritional value of the diet and can enhance athletic performance.
These supplements can help optimize nutrition while allowing you to thrive on the diet.