Learn about the best keto supplements to help you lose weight and succeed in a ketogenic lifestyle! These supplements can help you get into ketosis and ensure your body has everything it needs as it adapts to a low carb diet.
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The Keto Diet and Supplements
I've got you covered if you're starting a ketogenic diet and wondering what supplements are helpful!
As keto continues to grow, so many different supplements are advertised for the diet. It's hard to figure out exactly what you need to take.
You'll cut out many different foods when you first start keto. That means you will probably be lacking certain vitamins and nutrients your body is used to getting.
It's a good idea to add some extra supplements when starting to help you succeed. Some supplements can help with adverse effects like the dreaded keto flu.
1. Magnesium
This mineral can boost energy, support your immune system, and regulate blood sugar levels. Being on keto, meeting magnesium needs can be difficult.
Most foods rich in magnesium, such as fruits and beans, are high in carbs so you won't consume them.
Adding 200 to 400 mg of magnesium daily can make a huge difference when starting keto. It also decreases muscle cramps, irritability, and difficulty sleeping.
These are all common symptoms and effects experienced when starting a low carb diet. I recommend using Perfect Keto Daily Electrolytes, which contains all the magnesium you need!
If you want to increase your magnesium levels with foods, here are some keto-friendly additions you can add to your diet:
- Avocado
- Spinach
- Pumpkin seeds
- Swiss chard
- Mackerel
2. MCT Oil
MCT, or medium-chained triglycerides, is another popular supplement among ketoers. They are metabolized differently than those long-chained triglycerides, the most common fat found.
MCTs get broken down by the liver, and they enter the bloodstream quickly, which is used as a fuel source for the muscles and brain.
Coconut oil is an example of MCTs, and about 17% of fatty acids in MCT form metabolic benefits.
However, taking this MCT oil offers you an even more concentrated dose of MCT, which can be beneficial if you are on the ketogenic diet.
MCT has been known to help with weight loss and increase the feeling of being full, which is beneficial for those on the ketogenic diet.
You can add MCT oil to shakes or keto smoothies or take a spoonful by itself for an instant boost of energy.
Start with a smaller dose to see how your body will react to it before going to a higher dose 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 DHA, which are beneficial to your health in several ways.
EPA and DHA can help reduce inflammation, lower heart disease risks, and even prevent mental decline.
These supplements can benefit those on keto diets as they can 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 showed that those who were supplemented with omega-3 had a higher decrease in insulin, triglycerides, and inflammatory markers than those who didn’t.
You want a supplement with 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 is 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 the high-fat contents that come with this eating pattern are 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.
Suppose you are experiencing some difficulty, such as bloating, nausea, or vomiting. When starting keto, you can supplement with a digestive enzyme that breaks down proteases and lipases as the best way to help digestion.
6. Greens Powder
It’s important to focus on the increase in vegetables while on the keto diet. The body gets several vitamins, minerals, and nutrients 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 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 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 battling the keto flu. The body needs to adapt to fewer carbs than it’s used to.
Getting used to keto can also mean an increase in water loss. Sodium, magnesium, and potassium drop drastically, making some people feel lousy.
Muscle cramps, headaches, and fatigue set in, 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 cover the increased need for salt.
Final Words
Many people follow keto for several 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.
We've got you covered if you're ready to start the keto diet! Keto Diet Yum has some of the best keto meal plans with guides and a wide range of delicious recipes. Enjoy the many benefits of a low carb diet and achieve your goals this year!
