A ketogenic diet is one of the most popular diets when it comes to burning fat and losing weight.
One of its main appeals comes from its simplicity – the ketogenic diet is not very hard to follow; just eat high amounts of healthy fats, a moderate amount of protein, and a low amount of carbs and you’re already following the ketogenic diet!
The keto diet also brings in a few more benefits such as less hunger and a steady supply of energy for your body – thanks to decreased or eliminated sugar spikes which are caused by a high-carb diet. It can also help improve your performance, both physically and mentally.
However, the ketogenic diet, just like some other diets, limits your food options to a particular group of foods. This cuts out your nutrient intake from foods that are “banned” in the diet.
One way to get the proper amount of nutrients that you may lack in the ketogenic diet is through supplementation. Supplements will give you the essential nutrients which you could have lost (or taken very minimally) due to keto’s food limit.
So, what are the best ketone supplements? Let’s find out!
What Are Ketone Supplements?
Keto supplements are simply supplements that are used to supplement your ketogenic diet needs. Ketone supplements may or may not necessarily be created for the purposes of a ketogenic diet, but as long as they serve your supplementation needs as you follow the ketogenic diet, they can be considered keto supplements.
Ketone supplements are used to supplement nutrients that you may not abundantly take due to ketogenic diet’s food limits or to add to the ketosis process taking place in your body. Some ketone supplements are even used to boost the function of the ketogenic diet inside your body.
Here are some of the most common ketone supplements which can be helpful for you as you follow (or plan to switch to) the ketogenic diet.
When you are following the ketogenic diet, you can lose some electrolytes in your body due to the depletion of glycogen, one form of carbohydrate, in your body. This happens because, as glycogen sources in your body deplete, so does the water that holds it.
Once you lose water due to glycogen depletion, your kidney will release electrolytes – namely; sodium, potassium, and magnesium – to keep the system’s balance in place. If this continually happens, you can become too low on electrolytes, causing side effects like headaches and muscle cramps.
To avoid this, simply take electrolyte supplements – specifically, supplement yourself with potassium, magnesium, and sodium. Here’s the suggested amount for each:
- Potassium – 2000mg per day (don’t take it all at once as it can upset your stomach)
- Magnesium – 400mg per day (take either during the morning or before bedtime)
- Sodium – 1500-2300mg per day (to be dissolved in water or on your food)
Folate is essential for keeping your brain function intact. It is also a key compound for your DNA synthesis. Deficiency in folate can cause serious side effects including cognitive dysfunction, fatigue, depression, and increased risk of major diseases like heart disease and stroke.
Folate can be found in vegetables as well as complex starches. However, these are the very same foods that ketogenic diet limits due to carb limitation. Even if you eat a limited amount of vegetables, it may not be sufficient to give you the proper folate amount your body needs. Hence, supplementing yourself with folate can be important.
It is also important you supplement with vitamin B6 as it works alongside with folate as its cofactor. If you are heavy meat and poultry eater – beef, pork, eggs, etc. – which keto allows, you don’t need to supplement yourself with vitamin B6 as these foods are already rich with it. However, if you do not eat them, it is important you supplement yourself with vitamin B6 as well.
3) MCT Oil
MCT oil is made from coconuts. For ketogenic diet purposes, MCT oil is used to further enhance your ketosis state, which is very crucial to keep your body’s fat-burning state intact.
Just be sure to use quality MCT oil, as not all MCT oil will enhance your body’s ketosis.
Ketone Supplement Benefits
The obvious benefit of ketone supplements is that it supplements your needs as you follow the ketogenic diet. Specifically, it supplements nutrients and other essential compounds that you may not get much from a keto diet due to food limitation. It can also speed up the process of getting into ketosis.
Also, since some ketone supplements are nutrients or essential minerals, to begin with, you can get the health benefits they bring aside from supplementing you for your ketogenic diet needs. Take for example the health benefits you can get from magnesium.
How To Take Ketone Supplements
Ketone supplements come in a variety of different forms, so you’ll have to take them based on the form they come.
For instance, MCT oil is, well, an oil. For keto’s purposes, you can, for example, add them to your keto smoothies or to your pre-workout or post-workout shakes.
For some other supplements, they usually come in the traditional dietary supplement package – usually in capsule form, but they can also come in liquid or powdered form.
Do Ketone Supplements Really Work?
Yes, ketone supplements really work. To be sure that you are getting the right supplement, always read the label and see what you are actually getting from a particular supplement product. This is especially important if you will take dietary supplements as these products could be false products made by manufacturers who just want to make money.
A trustworthy recommendation is also another powerful way to find supplements that really work.
Are Ketone Supplements Right For You?
Yes, keto supplements are generally safe for the average person. However, it is best if you consult your doctor first before you add some supplementation in your diet routine.
If you are pregnant or are undergoing a certain medical condition, it is all the more important to ask your doctor’s advice to avoid unwanted and unexpected side effects.
Best Ketone Supplements
Perfect Keto Exogenous Ketones ($30)
Perfect Keto Exogenous Ketones may help you get into ketosis. Their beta-hydroxybutyrates (BHB) formula was designed for those on a ketogenic diet and those who are starting their journey. This supplement is moderately priced and high quality, a great option for anyone who is on a ketogenic journey.
Real Ketones Prime D+ ($50)
This Real Ketones Prime D+ exogenous ketones drink fuels quickly, sustained ketosis. It allows your body to use fat rather than glucose for its primary fuel. Their mix of ingredients combines 4 balanced electrolytes calcium, magnesium, potassium, sodium with Prime D+ Energy blend, and a proprietary Bio-Enzymatic blend to help you reach ketosis.
KetoLogic BHB ($50)
The KetoLogic BHB supplement helps to decrease your hunger and curb your carb cravings while adding energy to your body. This supplement is priced right in the middle and is great tasting and refreshing for users.
Ketone Supplement Alternatives
The main alternative to ketone supplements is simply getting your body into ketosis and maintaining a diet that keeps you there. Following a ketogenic diet takes work, but it mainly guarantees weight loss for those who follow it strictly.
Another alternative to ketone supplements is taking the ingredients that make up most ketone supplements in their own form. This can include things like caffeine, MCT (medium-chain triglyceride) powder, or green coffee tea extract.
If you are thinking about adding ketone supplements to your diet, now is a great time to try it out. Ketone supplements are easy and safe supplements to test that carry a variety of benefits with it. If you start taking ketone supplements and experience any negative symptoms, contact a medical professional for help.