What Supplements Should I Take On Keto? – A Complete Guide

It is time to debunk the myth that “eating fat, makes you fat.” 

Gaining popularity among many health experts and wellness enthusiasts, the ketogenic diet has been one of the top trending diets over the last couple of years. Through its methods of naturally losing weight and improving overall health, the ketogenic diet continues to raise interest in figuring ways to optimize health through the high-fat, low-carb eating plan. 

Characterized by its limited number of food options, specific nutrients come from supplements that help dieters pursue the method without sacrificing balanced health. 

Are you considering doing keto? One thing to think about beforehand is the missing nutrients that come from following a ketogenic diet. That’s where supplements come in! So, you may find yourself wondering, what supplements should I take on the keto diet? We’ve gathered up all the information, so let’s take a closer look in this guide.

Keto Diet

Why Take Supplements On Keto?

Switching to a keto diet is more than just conditioning your appetite. Given that the eating pattern requires you to eliminate a number of food options, it poses a challenge for each dieter to turn to various supplements for sustenance. 

Intending to prevent nutrient deficiencies, these supplements can also help reduce adverse effects of the “keto flu,” a collective term describing the negative symptoms (such as headache, nausea, muscle cramps, and dizziness) experienced by diet followers. These often begin shortly after they begin their low-carb diet.

 By replenishing lost nutrients in the form of supplements, it actually helps ease discomfort and minimize these symptoms, while helping the body adjust to burning fat as an alternative ‘fuel’ for energy. Take note of the following supplements that may be helpful for people embarking on their keto diet.

7 Supplements You Should Take On A Ketogenic Diet

The following seven supplements are well-studied and are commonly taken by those on a ketogenic diet to help fill the nutrient deficiencies they will face while on the diet. While there are a variety of supplements you can take, these are the most popular.

1. Medium-Chain Triglyceride (MCT) Oil

Familiar with the word ketosis? The top ‘search term’ for weight loss pertains to the process wherein your body burns fat to ‘fuel’ your energy in the form of ketones when you run out of carbohydrates to burn. 

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A popular supplement in keto diets, MCT is a type of rapidly digested fat with potential metabolic benefits, commonly found in coconut oils. These aid your weight loss by boosting fat intake and increasing your ketone levels, which help you stay in ketosis!

Supplementing your diet with MCT oil is always a wise choice, by either directly eating a spoonful or mixing it with shakes and smoothies. As long as you begin with a small dose (1 teaspoon or 5 milliliters (ml), to be exact) to check how your body reacts, you should be fine. After this, you can slowly increase to the suggested dosage listed on the supplement bottle. This is often around a tablespoon. 

2. Omega-3 fatty acids

Embarking on the keto diet is not just about losing weight, but also maintaining your desired weight! Consuming omega-3 supplements is beneficial to keto-dieters. Aside from preventing further weight gain, Omega-3’s are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation, lower the risk of heart disease, and even prevent cognitive decline. 

Some tips before purchasing your Omega-3 supplement: choose a brand that provides at least a combined 500 milligrams (mg) of EPA and DHA per 1,000mg serving. If you are allergic to fish or shellfish or are currently taking medications that may affect blood clotting, such as blood thinners, seek your doctor’s advice before trying out supplements. 

3. Electrolytes

As your body adapts to your new carb-free lifestyle, you tend to flush more water out of your system through sweating. As a result, you lose vital electrolytes that are responsible for balancing the levels of minerals in our body. 

Unpleasant symptoms of “keto flu” characterized by headache, muscle cramps, and fatigue can be averted through increased consumption of the three (3) main electrolytes namely, sodium, potassium, and magnesium. You can add these electrolytes to your diet through supplementation or through food sources that are rich in them. 

4. Magnesium

Magnesium is an electrolyte that boosts energy, increases food metabolism, aids nerve transmission, and supports the immune system. Research shows that due to several factors, such as magnesium-depleting medications and dependence on emerging processed foods, a large chunk of the population has or is at risk of developing a magnesium deficiency.

Stressing its importance for keto-dieters, those following the strict demands of the ketogenic diet may be at an even higher risk of developing the said deficiency, as most magnesium-rich foods (along with beans and fruits) are also high in carbs. 

High doses of magnesium can lead to diarrhea. It is advisable to start with the lowest dose (around 100-200mg per day) before gradually increasing the dose to not more than 400mg unless a doctor advises a higher dosage. 

5. Vitamin D

Going keto means you are enlisting yourself to a very restrictive diet. Striving to push for a healthy weight loss, supplements ensure that our body is receiving optimal levels of much-needed minerals that are essential in our daily lives. 

An important attribute for many bodily functions, Vitamin D is crucial in regulating cellular growth, supporting the immune system, and promoting bone health through facilitating calcium absorption in our system. 

Since there are only a few good sources of the mineral, daily intake of Vitamin D through supplements is recommended by many health professionals to avoid deficiency.

6. Fiber

If you are bent on sticking to meat, seafood, eggs, and dairy for your keto diet, you must consider taking fiber supplements as part of your regimen!

Aside from doing wonders for your digestive system, fiber also assists in lowering your cholesterol levels, regulating your blood sugar as well as losing weight. Lack of fiber intake often results in chronic constipation. 

A healthy dosage of fiber is between 25-31 grams daily, and it may vary depending on your age and sex. Keep in mind that in choosing the right supplement, hunt for a “keto-friendly” formula that does not contain any sugar or sweeteners.

7. Digestive Enzymes

In shifting towards a fat-induced diet, your digestion needs a proper ‘transition.’ Given its high-fat content, the eating method will eventually take its toll on your digestive system. 

If you are switching from a “heavy-carb” diet, this abrupt change in your diet may cause certain digestive side effects such as bloating, fatigue, and constipation, while for those who are used to “low-fat” diets may experience nausea and diarrhea. Digestive enzymes come in handy for this diet as it promotes and eases digestion. 

Look for supplements with particular digestive enzymes such as lipase, an enzyme that breaks down fat. Proteases and peptidases, target protein alongside Proteolytic enzymes, with the latter proven to reduce post-workout soreness. 

Effective to help your gut adjust, it is ideal to take digestive enzymes a few minutes before eating a high-fat meal.

Best Keto Supplements On The Market

Perfect Keto Electrolytes

Electrolytes by Perfect Keto

Perfect Keto Electrolytes promises to help combat the unwanted symptoms that come with your body adapting to the ketogenic diet.  These symptoms are often caused by dehydration when your body is first adjusting to ketosis, so this supplement aims to help solve that by keeping your body hydrated. Perfect Keto Electrolytes also provides benefits such as helping to combat the keto flu and supporting exercise and recovery.

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Feel Multivitamins

Feel Multivitamin

The most affordable option on the list, Feel Multivitamins promises to create proactive longevity that works from within. Their in-house formula contains 33 ingredients to help reach this. These ingredients are presented in their highest bio-availability and absorption rates.

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Perfect Keto Exogenous Ketones

Exogenous Ketone Base by Perfect Keto Base

The slogan for Perfect Keto Exogenous Ketones is “The Energy Boost You Need.” This supplement promises to help you regain energy whether you need it in the morning, afternoon, before a workout, for mental clarity, maintaining high energy levels, or  to combat keto-adaptation symptoms. These exogenous ketones act as fat fuel for your keto lifestyle and help lessen ‘keto flu’ symptoms.

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Final Thoughts: Supplements And The Keto Diet

A wide array of supplements are made available for dieters to help maximize their diets by improving its effects. They also work to prevent possible deficiencies while easing the tough blow caused by cutting back carbohydrates in our bodies.

Every ‘body’ is different, what may be safe and sustainable for you may not work on another. Thus, it is still best to consult with a doctor or dietician before changing diets.

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