Supplements are a great way to enhance the benefits of the ketogenic diet.
However, it is important to do proper research first before ensuring that you are using the best supplements for your body.
When someone begins the ketogenic diet, there might be a risk of deficiencies without even knowing it. As with any other diet, it is vital to make sure that you consult your doctor before beginning.
Read below to learn about some of the best supplements to take on the ketogenic diet.
Do You Need Supplements On The Keto Diet?
The short answer is no. You do not need to supplement while on a ketogenic diet. It can benefit some people, but there are many cases where you don’t need it.
The symptoms of this flu are usually mild but can include a headache, fatigue, and nausea. Your body is trying to get rid of excess glucose, so you may experience some discomfort while your body adjusts. This typically only occurs for the first couple of weeks as your body gets used to the new fuel source.
If you follow the diet properly and don’t feel like you need any extra assistance, then there is no need to take any.
The ketogenic diet causes a shift in your electrolyte balance.
Electrolytes are essential to keeping you healthy, and these include sodium, potassium, magnesium, calcium, phosphorus, and chloride.
When you eat carbohydrates (especially sugar), your body uses them as an energy source. However, when they enter your bloodstream, they raise your blood sugar and insulin levels. This may cause electrolyte imbalance such as high blood pressure, irregular heartbeat, or heart failure.
Electrolytes are important for proper muscle contractions and nerve signaling, so you want to make sure your body has enough of them while on the keto diet.
The best way to replenish these is to eat whole foods that provide these nutrients. This includes meat, eggs, fish, poultry, and leafy greens.
Another way to get them is through supplements such as:
Magnesium is an essential mineral required for more than 300 biochemical reactions in the body, including the production of ATP energy molecules.
It also supports bone health by helping you get into deep sleep and reducing stress. Magnesium is a great supplement to take whether on the ketogenic diet or not.
Magnesium oxide capsules are the most common type of magnesium used as supplements.
They are easily absorbed even when taken on an empty stomach, but they do not last long in your body (about 2 hours). If you need a quick burst of energy, you can take multiple doses throughout the day.
This is another type of magnesium supplement that is easily absorbed by the body and lasts longer in your system than other types (about six hours).
However, be aware that it may make your urine smell, so keep an eye on that when taking this supplement.
This form of potassium is used to replenish your electrolyte levels when on the keto diet. However, it can cause a laxative effect if you take too much, so be sure to only take it with food or in small doses at a time.
Vitamin B12 keeps the nervous system healthy and supports fat metabolism.
It is also essential for maintaining red blood cells that carry oxygen throughout your body. Vitamin B12 can be found in meat, fish, eggs, dairy products, and fortified grains.
If you are a vegan or vegetarian, then it is possible to get this from plant sources such as soy milk, miso, or seaweed.
Omega-3 fatty acids are good for your heart, and they can also help to fight depression, improve cognitive function, reduce inflammation, and lower blood pressure.
There are a few different ways to consume omega-3’s such as by eating fish several times per week or taking supplements.
Supplementation is the most common way of getting this nutrient, but you need to be careful with the quality of your supplements. T
he best sources of omega-3 are fish oil and krill oil because they have high levels of EPA, which help your body produce anti-inflammatory substances called resolvins.
DHA is another type of omega-3 that is important for brain and eye health. Unfortunately, fish oil supplements are often contaminated with toxins such as mercury, so they are not always recommended.
Instead, try taking krill oil which contains high levels of both EPA and DHA, while being low in contaminants.
Omega-3 also comes in the form of flax seeds or chia seeds, but keep in mind that the conversion rate of ALA to EPA and DHA is very low when taken in plant form.
MCT oil is a great energy source, and it can help you burn fat while boosting muscle mass. It also helps to keep your liver healthy by preventing the accumulation of fat there. MCT oil is used in many keto supplements, making it easy to get this nutrient into your diet.
I would recommend getting unsalted organic coconut oil since it has the highest amount of MCTs in it.
Do not use any other types of oil that are marketed as “MCT oils” unless they specify that they contain 100% pure caprylic and/or capric acid.
When exposed to sunlight, this vitamin is made by your body, but you can also get it from supplements and fatty fish.
Vitamin D3 helps to regulate blood sugar levels and can help protect against diabetes. It also reduces the risk of heart disease and cancer, boosts brain health, and improves your mood.
In addition, it is crucial for absorbing calcium and maintaining healthy teeth and bones.
One of the best sources of this vitamin is fatty fish such as salmon, tuna, mackerel, herring, sardines, and trout.
However, if you are not a fan of seafood or live in an area where fresh fish isn’t available, it could be beneficial to supplement.
Vitamin D3 is available in oil and gel caps, but it’s recommended to take it in gel cap form since it’s more bioavailable.
Exogenous Ketone Supplements
Another way to get into ketosis is by taking an exogenous ketone supplement.
Exogenous ketones are made in a lab, and they mimic the benefits of fasting or following the ketogenic diet.
They have many advantages over natural methods, but there are also some drawbacks such as higher costs and side effects for some people.
There are two main types of exogenous ketones. The first type is ketone salts, and they are made by combining beta-hydroxybutyrate (BHB) with mineral compounds such as sodium, calcium, or magnesium.
Taking these supplements can help you enter into ketosis faster, and it can also help increase your endurance at the gym.
Ketone Esters are another type of exogenous ketone, and they are highly concentrated. These supplements involve taking a substance called 1,3-butanediol and mixing it with BHB.
Ketone esters are the most potent form of exogenous ketones.
However, if you take them in a dose that’s too high, then you run the risk of getting the “keto-flu” from them. Therefore, it’s recommended to start with just a small dose and then gradually increase your intake over time.
For exogenous ketone supplements to be beneficial, you need to take them consistently and at the right dosage.
The ketogenic diet involves a low carbohydrate intake with moderate protein and high fat.
The only way to achieve this type of diet is by completely cutting out carbs, but it can be hard for many people to do so initially.
Ketosis is a natural metabolic process, but it can also be induced by taking certain supplements or medications.
There are many benefits from ketosis, such as improved energy levels, elevated mood, and weight loss. However, there are also some negative side effects such as bad breath and constipation that many people experience.
Exogenous ketone supplements are growing in popularity because they offer many benefits. However, you need to always take the right dosage, and it’s also a good idea to drink plenty of water with them.
You should also consider taking MCT oil or even coconut oil since this will help you boost your intake of ketones.
One way to get into ketosis is to fast, but it’s recommended to do this under medical supervision. You can also benefit from taking exogenous ketones before workouts or during a period of physical exertion.
Finally, you should consider boosting your intake of vitamin D while on the ketogenic diet. This will help you to feel healthier, and it can also support bone health.