There is no doubt that the ketogenic diet works for weight loss and healthy living. However, because this high-fat, low-carb diet calls for the elimination of quite a number of major food groups, you need to fill in those gaps with supplements to get the most out of it and to remain healthy. If you have been looking for the best supplements and vitamins to take on Keto, here is a list that will help you figure out what you need.
The Best Supplements and Vitamins to Take on Keto
There are two main reasons you need to take the best supplements and vitamins when on the keto diet:
- To fill in the gaps left by the major food groups such as carbs that the diet requires you to cut out
- To reduce the negative side effects such as keto flu that could come with this type of diet.
That being said, here are the best supplements and vitamins to take on keto:
Magnesium works to boost your energy, regulate blood sugar levels as well, as support your immune system. All things that you need for a healthy lifestyle, let alone the keto diet.
Meeting your magnesium needs on the keto diet can be a little difficult because many magnesium-rich foods such as fruits and beans tend to be high on carbs as well.
Unfortunately, not taking in enough magnesium can lead to adverse effects such as muscle cramps, irritability and difficulty in sleeping. While you can take magnesium supplements, some of the best and most natural ways to increase it in your body is to take keto-friendly foods such as:
- Swiss chard
- Pumpkin seeds
Concentrate on finding more magnesium-rich foods that also happen to have a low-card content.
2. MCT Oil
MCT stands for medium-chain triglycerides, which are very popular supplements with people who are on the keto diet because the right dose gives them a shot of energy boost, very much like what glucose gels do for people on a high-carb diet.
MCT oil is not only a healthy kind of fat, but it is also metabolized faster, giving you a ready source of fuel for your brain as well as body. One of the richest sources of MCT is coconut oil, but the best way to take this is to go for the MCT Oil supplement that also provides a host of other benefits such as support for your gastrointestinal health and boosting your brain function.
3. Omega-3 Fatty Acids
This is the fat that can do no wrong. Omega-3 fatty acid supplements such as krill or fish oil are rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that have been found to help reduce inflammation, prevent mental decline, and lower heart risk.
Taking these supplements are particularly helpful for people on the keto diet since it helps their bodies to maintain a healthy omega-3 to omega-6 ratio. Salmon, anchovies, and sardines are a good way to boost your omega-3 intake when on the Keto diet.
4. Vitamin D Supplements
Your body needs vitamin D to maintain a healthy bone structure and health as well as boost your immunity. While the keto diet doesn’t necessarily put you at a higher risk of Vitamin D deficiency, it’s just good practice to take these supplements for several good reasons:
- Vitamin D helps in the absorption of calcium, which can be lacking on the keto diet
- It’s responsible for regulating cellular growth
- Bone health
- It’s an anti-inflammatory
You can get your Vitamin D dose by sitting out in the sun, or you could take Vitamin K2+D3 supplements if you live in an area where the sun doesn’t shine as much as you would like it to.
5. Greens Powder
Any healthy diet calls for the increased consumption of vegetables and the keto diet is not an exception to that rule. Although many people on this low-carb, high-fat diet might find it challenging to take in as many vegetables as they should. As such, using a greens powder supplement as part of your regimen is a good idea.
With enough vegetables in your diet, you will be giving your body the chance to fight off inflammations, take on much-needed vitamins and minerals, and improve its functionality to an optimum level.
6. Electrolyte Supplements
Electrolyte imbalances are issues you are going to face when on the keto diet. This is mostly because your body is struggling to deplete your glycogen stores so it can start using your body fat as fuel for weight loss.
When those glycogen stores get depleted, so does the water that goes with them, and as such, your kidneys begin to produce more potassium and sodium to compensate. This creates an imbalance that can cause irritability, fatigue, muscle cramps, and even constipation.
To counter this imbalance, you need to take more electrolytes in the form of sodium (salt), potassium-rich foods of simply go for an all-in-one supplement such as Bone Broth.
7. Exogenous Ketones
These are ketones that are made outside of your body, like in a lab. Manufacturers sell these exogenous ketones as supplements so that those who have had a cheat day can quickly raise their blood ketone levels within a matter of hours to avoid falling out of ketosis.
8. Turmeric and Curcumin Supplements
Sometimes, the best thing is to take a supplement simply because it has a host of wonderful health benefits for your body. Take this Turmeric and Curcumin supplement, for example. Not only does it work to boost your immunity by fighting free radicals, that cause diseases and even cancer, but it also has anti-inflammatory properties that will help with any joint pains you might experience as a result of working out and living a healthier lifestyle.
9. Collagen Peptides
While collagen happens to be the most abundant protein in the human body, it’s production steadily declines with age. That is one of the main reasons why we get wrinkles as we age and joint pains. Keto diet practitioners who are older can greatly benefit from this Collagen Supplement for several good reasons:
- Promotes healthy skin, hair, and nails
- Supports the digestive tract and gut health
- It’s a good anti-aging agent
- Supports bone and joint integrity
While there are many other supplements and vitamins to take on keto, starting with these will give you a fairly good start. You can always ramp up (or even down) the list as your needs change.