The keto diet has rapidly emerged as one of today’s most popular dietary approaches. It’s a distinctive eating plan built around low carbohydrates and high fats, pushing your body into ketosis — the metabolic state that gives the keto diet its name. The full name of the “keto” diet is actually the ketogenic diet (for those who prefer precision).
Like any diet, transforming your daily eating habits to embrace the keto mindset proves easier said than done. Many unhealthy foods we consume are packed with carbs, making dietary restrictions challenging.
Beyond that, many people hear “high fats” and mistakenly assume they can indulge without limits. That’s not how the keto diet works, which specifically targets healthy fats — also known as unsaturated fats.
If you’ve struggled to incorporate the keto diet into your lifestyle but still want the benefits ketosis provides, keto supplements might be exactly what you need. Even for those already following a keto diet, these supplements can provide that extra boost to maximize your results.
To help you fully grasp keto supplements, we should first explore what triggers ketosis in the keto diet and how supplements can achieve the same effect.
Understanding the Keto Diet
The keto diet may seem like a modern concept, but it’s actually been around since the 1920s. Dr. Russell Wilder introduced it in 1923 as epilepsy therapy. Although numerous variations have emerged, much like today’s versions, they all follow the same core principle — low carbs and high fats.
In the original ketogenic diet, Dr. Wilder employed a 4:1 ratio. This meant his version included four parts fat to every one part carb and protein. In terms of caloric intake, 90% of your calories would come from fat, 6% from protein, and 4% from carbs.
Why The Low-Carb, High-Fat Diet?
Today, the keto diet has captured widespread attention, largely due to how it transforms energy production in the body. Our bodies typically generate energy by converting glucose into ATP, also known as adenosine triphosphate. ATP transfers energy from cell to cell.
Before our bodies can convert glucose into ATP, they must first convert carbs into glucose. Our bodies prioritize glucose for energy because it’s almost always readily available and provides quick processing.
So, what happens when glucose from carbs isn’t available? The body shifts to fat as an energy source.
This completely changes how your body produces energy. Instead of breaking carbs down into glucose, the body breaks fats down into ketones. This process occurs in the liver.
By restricting the carbs you consume and increasing healthy fat intake, you enable your body to enter ketosis — the process of breaking down fat into ketones. This is the fundamental concept behind the ketogenic “keto” diet.
What Makes Ketones So Special?
Many scientists have discovered that ketones may provide a more efficient fuel source for the body than glucose, despite our bodies’ preference for glucose. Some studies indicate that ketones can carry more energy per unit, which would be a significant advantage over glucose.
However, not all ketones are created equal. The liver breaks fats down into three different physiological ketones — Acetoacetate (AcAc), Acetone, and Beta-hydroxybutyrate (BHB).
Acetone is the least useful ketone and will be excreted from the body once produced. Fortunately, Acetone comprises only about 2% of all ketones in the body. Acetoacetate makes up about 20% of all ketones, but faces two possible fates — conversion into body fuel or conversion into Acetone and excretion.
BHB, however, is the superior ketone. Not only does it comprise nearly 80% of all ketones in the body, but it serves only one purpose — providing fuel for the body. Additionally, it can cross the blood-brain barrier, making this ketone quite versatile.
Is It Safe To Combine Keto Supplements With A Keto Diet?
One key point about ketosis and ketone production is that multiple methods can achieve it. Keto supplements offer the quickest and easiest path to ketosis, but you can also achieve it through diet, exercise, or fasting.
Since the keto diet is typically a temporary eating plan that you cycle through — especially since many nutritionists caution against extended keto periods — keto supplements can enhance any of the above ketosis methods. They can help you maximize ketosis benefits during your keto cycle.
Honestly, many people enter ketosis without realizing it. Anytime you’ve fasted or gone extended periods without eating — like while sleeping — there’s a strong chance you enter ketosis. Keto supplements simply accelerate the process.
Ingredients You Need In A Keto Supplement
Over the past century, we’ve gained extensive knowledge about the ketogenic diet, ketosis, ketones, and their bodily functions. We’ve learned how to trigger it, accelerate the process, and maximize results.
If fasting and strict dieting aren’t your preference, keto supplements are definitely worth considering. When searching for an effective keto supplement, always read labels, conduct thorough research, and make informed decisions — not hasty ones.
There are four primary approaches that work effectively with or without endogenous ketone production — MCT Oils, Omega-3s and -6s, Electrolytes, and exogenous ketones. Let’s examine all four closely!
BHB Salts
BHB salts, also known as exogenous ketones, are supplements that directly supply BHB ketones to the body. This elevates blood ketone levels and is commonly used by diet followers as well.
When searching for Keto BHB supplements, you’ll likely encounter BHB salts and BHB esters. The main difference is that salts attach to a mineral, while esters attach to an alcohol molecule.
Beyond that, salts provide a less potent but longer-lasting effect, while esters deliver a more potent but shorter-lasting effect.
MCT Oils
MCT Oils have rapidly become a favorite supplement for ketosis support. They are a type of healthy fat derived from Medium-chain triglycerides. MCTs differ from typical dietary fats, also known as long-chain triglycerides, due to their ability to travel directly from the gut to the liver.
Long-chain triglycerides require a longer process before reaching the liver and need bile for further gut breakdown. MCT oils can bypass this and proceed directly to fuel production.
While MCTs are naturally found in coconut oil, it contains only about 17% MCTs. MCT oils provide much higher concentrations and are preferred among keto dieters.
Omega-3s and Omega-6s
Omega-3s and omega-6s are essential fatty acids that the body uses for fuel, but they serve many additional functions.
A healthy balance of omega-3s and omega-6s is crucial for proper bodily function. Omega-6s are inflammatory, while omega-3s are anti-inflammatory. Inflammation is necessary to fight infection and prevent injury, but excessive inflammation can be harmful.
A typical modern diet contains high amounts of omega-6s but insufficient omega-3s. This imbalance has been identified as one of the biggest health concerns in the “Western diet.”
Whether you’re on a keto diet or not, your body cannot produce omega-3s independently and relies on dietary sources. Supplementing with omega-3s can provide your body what it needs while supplying healthy fats to stimulate ketosis.
Electrolytes
The final ingredient to seek in keto supplements is a group of nutrients called electrolytes. You’ve likely heard this term frequently, but few actually understand what they are.
Don’t worry; they’re much simpler than you’d expect. Electrolytes are simply a group of minerals essential to the body. The body loses electrolytes through sweating and urination.
Since many keto diet followers experience water weight loss during the transition — along with essential mineral loss — ensuring adequate daily electrolyte consumption is a crucial preventative measure.
When seeking a keto supplement that addresses this, look for sodium, potassium, or magnesium. While discussing minerals, vitamins are also beneficial additions when pursuing ketosis. Digestive enzymes (protease and lipase) can also enhance protein and fat breakdown in the body.
Best Keto Supplements
Now that we all feel like experts regarding the keto diet, keto supplements, and maximizing your ketosis experience, it’s time to apply what we’ve learned.
Many keto supplements exist, but finding ones that avoid harmful, unnecessary, or expensive ingredients can be challenging. To help narrow your decision, we’ll introduce four of our favorite keto supplements. Each one incorporates one of the ingredients listed above.
Let’s get started!
Key 2 Keto by Carefast
Key 2 Keto by Carefast is an extremely straightforward BHB ketone supplement. It delivers six grams of BHB per serving in the form of Magnesium, Calcium, and Sodium. They also incorporate Stevia Leaf Extract and Beet Root Crystals in each serving.
The Beet Root Crystals provide an additional boost of nitric oxide, which enhances blood flow, nutrient delivery, and oxygen circulation throughout the body. Combined with ketosis energy, you’ll feel revitalized.
Key 2 Keto is available in a 30-serving tub for $60 and comes in fruit punch flavor.
Keto Electrolytes by Perfect Keto
If you’re seeking a basic electrolyte supplement that delivers the four most essential minerals needed on a keto diet, Perfect Keto has you covered. With 35mg of calcium and magnesium, 140mg of sodium, 70mg of potassium, and 280mg of chloride (from sodium and potassium).
It’s quite affordable, costing only $27 per bottle of 120 capsules. Each serving size is just one capsule, so you can make it last considerably. With proper electrolyte levels, you can combat the common “keto flu” that emerges during the transition. Perfect Keto also offers other keto products, such as Perfect Keto Exogenous Ketone Base and Keto MCT Oil.
Click here to get the best price on Keto Electrolytes.
Keto MCT Oil Softgels by Perfect Keto
Perfect Keto returns with another user-friendly supplement featuring a straightforward formula for any keto dieter. MCT oil can become your greatest ally when following a keto diet or pursuing ketosis, and Perfect Keto delivers 3,000mg in a soft gel capsule.
They also offer a powdered version that provides even more MCTs — 10,000mg per serving. The powder can be mixed with water and comes in the following flavors: Vanilla, Chocolate, Salted Caramel, Matcha Latte, and unflavored.
The soft gels cost $31 per bottle of 100 capsules, with each serving being three capsules. The powder, however, costs $37 per 30-serving tub. The powder offers better value, but it ultimately comes down to personal preference.
Click here to get the best price on MCT Oil Softgels.
Keto Nootropic by Perfect Keto
We have one more product from Perfect Keto, and it combines the previous two products into one — plus additional benefits! If you’re interested in truly transforming your body and mind, Keto Nootropic provides healthy doses of MCTs, essential minerals (electrolytes), vitamins, BHB ketones, and nootropic ingredients.
This is truly an all-in-one solution packed with power. We understand what the keto ingredients accomplish, but the addition of DHA, Alpha-GPC, Cat’s Claw Extract, Bacopa Monnieri, L-Theanine, Phosphatidylserine, and Gingko Biloba will significantly benefit your brain and cognitive function.
It comes in powder form and costs $40 per 15-serving tub. It’s slightly more expensive, but you get exceptional value here.
Click here to get the best price on Perfect Keto Nootropics.
Keto Omega by Sports Research
If you’re seeking Omega-3s, which haven’t been featured in any products listed thus far, we have a product designed specifically for those on low-carb, high-fat diets. They utilize AlaskaOmega® Fish Oil, Wild Sockeye Salmon Oil, & Krill Oil in their formulation.
Keto Omega contains 840mg of EPA, 380mg of DHA, and 200mg of Phospholipids for a total of 1,400mg of Omega-3s. Additionally, they incorporate 2,000mg of MCT oil and 1,000mcg of Astaxanthin into each serving.
Keto Omega costs $30 per 30-serving tub, or $1 per serving if you prefer that calculation. They offer several other products designed for keto dieters as well.
Final Thoughts: Best Keto Supplements
Now you understand what to seek in a keto supplement as well as our selections for the best keto supplements. Getting your body to reach ketosis can be challenging, but adding a keto supplement to your routine can significantly benefit the process.
Want to know if your body is in ketosis? You can perform a blood test or urine test. There are also breath sensor tests that can check ketone levels, such as the Keyto Breath Sensor. Now get started with your keto diet!
