The ketogenic diet is one of the most famous diets today. Many testify that this high-fat, low-carb diet does help them burn fat and maintain a healthy weight. A ketogenic diet provides a variety of benefits aside from helping you burn off that fat. In fact, if you are here, you are probably already following (or starting to follow) the ketogenic diet plan.
However, just as with many radical changes in our body, we have to expect some unwanted side effects as the body adapts to the change – and shifting to a ketogenic diet is no different.
Among other physical changes that will take place as you adopt a high-fat, low-carb diet, your body will lose some key minerals and nutrients which, in turn, can cause unwanted side effects such as the keto flu.
To prevent and better deal with this stage, it is important you supplement yourself with these nutrients. In this article, we are going to share some of the best vitamins, minerals, and other nutrients that can help you manage your keto diet better.
We’ll give a thorough overview of keto vitamins, what they are, how they help, and how to take them. We’ll also give you our picks for the best vitamins for keto. Let’s get started!
Key Vitamins And Minerals Needed For The Ketogenic Diet
When you are just starting out on your ketogenic diet, you are going to lose some key minerals in your body. This is because many of the water inside your body will be flushed out as glycogen is forcibly flushed out from your body. Along with water, these key minerals will be flushed out as well.
Now, what’s with these minerals, and why they are important? They are important because these minerals are electrolytes which your body uses to keep your nerve and muscle function intact. These electrolytes are also needed to control your blood pressure.
If you don’t supplement yourself with these electrolytes, you are going to experience some side effects such as the symptoms and effects of the keto flu.
Now, what are these 4 key electrolytes? These are magnesium, sodium, calcium and potassium. These 4 key electrolytes are needed to avoid or minimize the possible side effects as you switch your diet to a high-fat, low-carb diet.
Magnesium is a key mineral that promotes the primary energy systems of your cells and ensuring your tissues work well and remain intact. It’s for this reason that magnesium plays a vital role in our muscle and nerve function.
Surprisingly, around 57% of Americans are actually clinically deficient in magnesium. So, before you begin your ketogenic diet, you are probably already magnesium-deficient – and that’s significant!
To sustain yourself with magnesium, the general rule is to take 500mg of magnesium supplement each day before you go to bed. For food sources, nuts such as pumpkin seeds and leafy green vegetables like spinach are good choices, but they may not be enough especially if you live a very active lifestyle.
Of all the supplements, you probably do not think that sodium will come in the list. This is because sodium is often demonized, at least in regular diets – and for good reasons; too much sodium is not good.
However, when you shift on a ketogenic diet, you will lose a considerable amount of sodium that supplementing yourself with it would be necessary. In fact, low sodium can lead to problems like fatigue, headaches, constipation, and even palpitations.
Generally, it is good to get around 3,000 to 5000mg of sodium per day, unless you are already getting it elsewhere like if you are prescribed to take sodium due to a medical condition.
Most sodium supplements often come as an electrolyte or ketogenic supplement.
Aside from being a building block of your bones, calcium is also one of your body’s electrolytes that will also be flushed out once you shifted to the ketogenic diet.
You can get a lot of calcium through dairy products, but if you don’t eat dairy products, then foods like broccoli, fish or kale are good sources as well. Of course, you can take dietary supplementation to boost your intake.
When taking calcium, it’s best you take vitamin D supplements as well because vitamin D helps you better absorb calcium.
Lastly, we have potassium, another key electrolyte – and of course, an electrolyte that will be flushed out from your body as you switch to a ketogenic diet.
Potassium is a mineral that is key when it comes to keeping your cellular health intact. Studies show that deficiency of potassium can actually lead to problems like hypertension and heart disease.
If you are on a ketogenic diet, it is suggested you take up to 3,000mg of potassium per day, but be sure not to go beyond this dosage as too much can be toxic.
Aside from these 4 key supplements, here are some other supplements that can be beneficial for you as you take the ketogenic diet:
- Vitamin D
- Vitamin A
- Omega-3 fatty acids
- MCT Oil
How To Take Vitamins For Keto
Ketogenic vitamins come either individually – magnesium supplement, potassium supplement, etc. – or come as a ketogenic supplement in itself, usually packaged as “ketogenic electrolytes supplement”, promoting the 4 key electrolytes that we have listed above. While the ketogenic supplement sounds more practical, some may still opt for individual intake.
Ketogenic vitamins and supplements mostly come in pill forms, but liquid forms do exist as well. Regardless of what you take, be sure to follow proper dosages to avoid side effects.
Do Vitamins For Keto Really Work?
Ketogenic vitamins and supplements – both individual vitamins and keto-packaged vitamins – generally work.
To be sure that you are getting the right supplement, check the label and see if the nutrients you are looking for is really there. Also, you can check for trusted reviews and see which vitamins and supplements they recommend and which to avoid.
Are Vitamins For Keto Right For You?
Since ketogenic vitamins and supplements are made of common vitamins and minerals which we actually need, it is generally safe for the average person. Just be mindful of the dosage you are taking, especially on sodium and potassium.
Best Vitamins For Keto
Keto Fire by Ancient Nutrition
KetoFIRE is on the pricier side of supplementation, but provides the spark to drive you into the fat-burning zone! This supplement is perfect for anyone looking to boost their mind and muscle power. It provides consumers with exogenous ketones, MCTs, organic and adaptogenic herbs – designed to take your performance to the next level!GET THE BEST PRICE ON KETO FIRE
Electrolytes by Perfect Keto
Perfect Keto Electrolytes is a more affordable keto supplement, this one was created to help combat those nasty keto-adaptation symptoms, usually referred to as the keto flu, caused by dehydration when your body is first adjusting to ketosis.USE CODE “FITNESSCLONE” FOR 15% OFF PERFECT KETO ELECTROLYTES
Keto Nootropic by Perfect Keto
Perfect Keto Nootropic is a powder that combines ketones, herbs, MCTs, and collagen to energize the mind and think well. This supplement promotes short term brain function and long term brain health while using 9 research-backed ingredients to support cognitive function.GET THE BEST PRICE ON PERFECT KETO NOOTROPIC
Brain Octane Oil from Bulletproof
Bulletproof Brain Octane Oil is more than just MCT, this brain-boosting oil helps you crave less and do more with brain-boosting, fat-burning, high-energy fuel. The innovative cap design also gives you a precise pour without the mess.GET THE BEST PRICE ON BULLETPROOF BRAIN OCTANE OIL
Keto Vitamin Alternatives
Like many supplements, the main alternative to keto-specific vitamins and supplements is consuming vitamins and minerals on their own that promote ketosis. As we mentioned above, some vitamins that are great for ketosis include:
- Vitamin D
- Vitamin A
- Omega-3 fatty acids
- MCT Oil
If you prefer to not take a supplement marketed as an overall “keto” supplement, then your best bet is to take the above vitamins. They all promote ketosis and can help fill in any nutrition gaps.
Final Thoughts: Vitamins For The Keto Diet
If you are thinking about adding keto supplements to your diet, now is a great time to try it out. Keto supplements are easy and safe supplements to test that carry a variety of benefits with it. If you start taking keto supplements and experience any negative symptoms, contact a medical professional for help.