What Supplements Should I Take on Keto?
The ketogenic diet has grown popular recently to improve health and promote weight loss. The ketogenic diet emphasizes using relatively few carbs and a large amount of fat to induce ketosis, a metabolic state in which fat is utilized for energy instead of glucose. While the outcomes of this diet have been encouraging, it is still crucial to ensure you're receiving enough of the proper nutrients to maintain your health.
One of the biggest worries about the keto diet is that it might need to give you more nutrients, especially magnesium, vitamin D, and omega-3 fatty acids. These nutrients are essential for bone health, nerve function, and metabolism, among other things. Therefore, supplementation is often necessary to ensure your body gets nutrients.
Additionally, some people may experience side effects when transitioning to the keto diet, such as fatigue, constipation, and brain fog. Taking supplements can help reduce these symptoms and support optimal health.
In this post, we'll go over the best supplements for keto dieters so you can make sure your body is getting all it needs to thrive when you're cutting carbs.
Understanding The Keto Diet
The keto diet is based on restricting carbohydrate intake to less than 20 grams daily to achieve nutritional ketosis. When the body's metabolism is in ketosis, it uses fat stores for fuel instead of glucose.
This results in many health benefits, such as weight loss, reduced inflammation, and improved well-being. There is a risk of nutritional deficits, especially in magnesium, vitamin D, and omega-3 fatty acids.
Why Take Supplements On A Keto Diet?
Supplementation is essential for those following a keto diet because the diet is naturally low in carbohydrates, the body's primary energy source. This can lead to the body relying on fat stores for energy, which can produce ketones. While this can benefit weight loss and improve specific health markers, it can also lead to nutrient deficiencies.
Moreover, following a keto diet can be challenging, especially during the transition period when your body adapts to using fat for energy instead of carbohydrates. This transition can result in symptoms such as fatigue, constipation, and brain fog. Supplements can help manage these symptoms and support your overall health and well-being.
In addition to managing symptoms and nutrient deficiencies, taking supplements on a keto diet can also help support athletic performance. For example, creatine is an amino acid that helps support muscle growth and strength, which can be particularly beneficial for athletes.
The keto diet may limit the intake of red meat and seafood, rich sources of creatine. Therefore, a creatine supplement can help ensure you get enough creatine to support your athletic performance.
Remember that nutritional supplements shouldn't be used in place of a balanced diet. While supplements can help support optimal health on a keto diet, it is always best to try to obtain your nutrients through a variety of whole foods as much as possible. As an added precaution, it's best to talk to your doctor about supplements to be sure they're right.
Top Supplements for Keto Dieters
Here are the top supplements for keto dieters that can help support optimal health:
Magnesium
Over 300 enzymatic processes rely on adequate magnesium levels, including the breakdown of carbohydrates and fats and good nerve and muscle function. Low consumption of magnesium-rich foods like dark leafy greens, nuts, and seeds puts many people on the ketogenic diet at risk for a magnesium shortage. To avoid these symptoms, consider taking a magnesium supplement.
Omega-3 Fatty Acids
Maintaining healthy brain and cardiovascular function and decreasing inflammation and overall systemic inflammation are all possible thanks to omega-3 fatty acids. Good sources are flaxseeds, chia seeds, and fatty seafood like salmon, mackerel, and sardines.
However, many people on the keto diet may need more of these foods to meet their daily omega-3 requirements. To ensure that you're getting enough omega-3s, consider taking a fish oil supplement.
Vitamin D
Vitamin D helps maintain bone health, supports the immune system, and reduces inflammation. It is also required to absorb calcium and phosphorus in the body.
However, many people who follow the ketogenic diet may be at risk of vitamin D insufficiency if they do not receive enough sun or eat enough vitamin D-rich foods like fatty fish and egg yolks. To avoid these symptoms, consider taking a vitamin D supplement.
Medium Chain Triglycerides (MCTs)
Medium-chain triglycerides (MCTs) are saturated fat quickly absorbed by the body and converted into ketones. They're found in coconut, palm kernel, and dairy products.
MCTs can benefit keto dieters as they can help increase ketone levels and improve cognitive function. To incorporate MCTs into your diet, consider taking an MCT oil supplement.
Vitamin B Complex
The vitamin B complex comprises eight essential vitamins for energy production and metabolism. They're found in leafy greens, legumes, eggs, nuts, and seeds.
However, many people on the keto diet may need more of these foods to meet their daily B-vitamin requirements. Consider taking a B-complex supplement to ensure you're getting enough B vitamins.
Calcium
Calcium is essential for maintaining robust muscular tissue and solid bone structure. It's also required for the transmission of nerve impulses and the release of hormones in the body.
However, many people on the keto diet may need more calcium due to the limited intake of dairy products. Consider taking a calcium supplement to ensure you're getting enough calcium.
Electrolytes
Electrolytes are minerals that are essential in regulating nerve and muscle function and hydration. They're found in bananas, avocados, spinach, and yogurt. However, many people on the keto diet may need more of these foods to meet their daily electrolyte requirements.
Consider taking a potassium and magnesium supplement to ensure you get enough electrolytes. This is particularly important during the transition period when the body adapts to the keto diet and loses electrolytes.
Probiotics
The good bacteria included in probiotics work to keep the microflora of the digestive tract in a state of equilibrium. They have been shown to aid in digestion, absorption of nutrients, and improvement of general health. They're found in fermented foods such as yogurt, sauerkraut, and kimchi.
However, many people on the keto diet may need more of these foods to meet their daily probiotic requirements. Consider taking a probiotic supplement to ensure you're getting enough probiotics.
Creatine
Creatine is an amino acid that helps support muscle growth and strength. It's also essential for energy production during high-intensity exercise. However, many people on the keto diet may need more creatine due to their limited red meat and seafood intake.
Consider taking a creatine supplement to ensure you're getting enough creatine. The recommended daily creatine intake is around 5-10 grams per day.
Additional Tips
While dietary supplements can be helpful for those following the ketogenic diet, they should not be utilized in place of a well-rounded meal plan. It's always best to try to obtain your nutrients through a variety of whole foods as much as possible. Also, please consult with your healthcare provider before taking any supplements to ensure they're safe for you to use.
Frequently asked questions
Does the ketogenic diet require any additional vitamins or minerals?
Supplementation is highly recommended to ensure that your body gets all the necessary nutrients to work efficiently while on a keto diet and to assist in managing any unwanted side effects during the transition period. Magnesium, vitamin D, and omega-3 fatty acid deficiency are just a few nutrients the keto diet can deplete your body of. Therefore, it is essential to take supplements to ensure you are meeting your nutrient needs.
Which supplements should I take on a keto diet?
The top supplements for keto dieters include magnesium, omega-3 fatty acids, vitamin D, medium-chain triglycerides (MCTs), vitamin B complex, calcium, electrolytes, probiotics, and creatine. These supplements can help support optimal health while following a keto diet.
Can I meet my dietary requirements on a ketogenic diet with just food?
While getting all the nutrients you need from food alone on a keto diet is possible, it can be challenging to meet your daily nutrient requirements, particularly for specific vitamins and minerals. Supplementation can help you get all the necessary nutrients to support your health and well-being.
Can supplements cause side effects?
Taking supplements can cause side effects if taken in high doses or if you have underlying health conditions. Following the recommended dosage and consulting with your healthcare provider before taking supplements is essential.
Are supplements necessary for everyone on a keto diet?
While following a ketogenic diet, dietary supplements may help you acquire all the nutrients your body needs to perform at its best. Before taking any supplements, discussing the matter with your doctor is essential.
Conclusion
The ketogenic diet is an effective method for reducing body fat and enhancing health. However, ensuring your body gets all the necessary nutrients to function optimally is essential.
By taking the supplements listed above, you can support your health and well-being while following a keto diet. Always prioritize a balanced diet and consult your healthcare provider before taking supplements.
Related Research and DOI:
Muscogiuri, G., Barrea, L., Di Somma, C., et al. (2019). The Nutritional Management of the Ketogenic Diet in Obesity, Metabolic Syndrome, and Diabetes. Nutrients, 11(10), 2296. DOI: 10.3390/nu11102296
This research article discusses the nutritional management of the ketogenic diet in obesity, metabolic syndrome, and diabetes. It highlights the importance of monitoring nutrient intake and supplementing with vitamins and minerals, particularly magnesium, potassium, and calcium, to prevent nutrient deficiencies and manage potential side effects. The article also emphasizes the need for healthcare professionals to work closely with patients to develop individualized nutritional plans when following a ketogenic diet for weight or disease management.