{"id":32,"date":"2021-06-15T23:08:07","date_gmt":"2021-06-15T23:08:07","guid":{"rendered":"https:\/\/ketodietchoice.com\/?p=32"},"modified":"2022-02-04T20:17:36","modified_gmt":"2022-02-04T20:17:36","slug":"the-9-best-keto-supplements","status":"publish","type":"post","link":"https:\/\/ketodietchoice.com\/the-9-best-keto-supplements\/","title":{"rendered":"The 9 Best Keto Supplements"},"content":{"rendered":"
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As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan.<\/p>\n

Because the keto diet cuts out a number of food options, it\u2019s a good idea to supplement with specific nutrients.<\/p>\n

Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.<\/p>\n

Here are the best supplements to take on a keto diet.<\/p>\n<\/div>\n

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1. Magnesium<\/h2>\n

Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system.<\/p>\n

Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency.<\/p>\n

On a ketogenic diet, it may be even more difficult to meet your magnesium needs, as many\u00a0magnesium-rich foods\u00a0like beans and fruits are also high in carbs.<\/p>\n

For these reasons, taking 200\u2013400 mg of magnesium per day may be beneficial if you\u2019re on a keto diet.<\/p>\n

Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability \u2014 all symptoms commonly experienced by those transitioning to a ketogenic diet.<\/p>\n

Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate.<\/p>\n

If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options:<\/p>\n

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  • Spinach<\/li>\n
  • Avocado<\/li>\n
  • Swiss chard<\/li>\n
  • Pumpkin seeds<\/li>\n
  • Mackerel<\/li>\n<\/ul>\n

    SUMMARY<\/strong>Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. Taking a magnesium supplement or eating more low-carb, magnesium-rich foods can help you meet your daily requirements.<\/p><\/blockquote>\n<\/div>\n

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    2. MCT Oil<\/h2>\n

    Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters.<\/p>\n

    They\u2019re metabolized differently than long-chain triglycerides, the most common type of fat found in food.<\/p>\n

    MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles.<\/p>\n

    Coconut oil is one of the richest natural sources of MCTs, with about 17% of its fatty acids being in the form of MCTs with potential metabolic benefits.<\/p>\n

    However, taking\u00a0MCT oil\u00a0(made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet.<\/p>\n

    Supplementing with MCT oil can help keto dieters since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis.<\/p>\n

    It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool.<\/p>\n

    MCT oil can be easily added to shakes and smoothies or simply taken by the spoonful for a quick fat boost.<\/p>\n

    It\u2019s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle.<\/p>\n

    MCT oil can cause symptoms like diarrhea and nausea in some people.<\/p>\n

    SUMMARY<\/strong>MCT oil is a type of rapidly digested fat that can be used to help ketogenic dieters boost fat intake and stay in ketosis.<\/p><\/blockquote>\n<\/div>\n

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    3. Omega-3 Fatty Acids<\/h2>\n

    Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways.<\/p>\n

    EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline.<\/p>\n

    Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish).<\/p>\n

    This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases.<\/p>\n

    Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy\u00a0omega-3 to omega-6 ratio\u00a0when following a high-fat diet.<\/p>\n

    What\u2019s more, omega-3 supplements can maximize the ketogenic diet\u2019s impact on overall health.<\/p>\n

    One study showed that people following a ketogenic diet who supplemented with\u00a0omega-3 fatty acids from krill oil experienced greater decreases in triglycerides, insulin and inflammatory markers than those who did not.<\/p>\n

    When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.<\/p>\n

    Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood.<\/p>\n

    To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies.<\/p>\n

    SUMMARY<\/strong>Omega-3 fatty acid supplements can reduce inflammation, lower heart disease risk factors and help ensure a healthy balance of omega-3s to omega-6s.<\/p><\/blockquote>\n<\/div>\n

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    4. Vitamin D<\/h2>\n

    Having optimal levels of vitamin D is important for everyone\u2019s health, including people following ketogenic diets.<\/p>\n

    The keto diet doesn\u2019t necessarily put you at a higher risk of developing a\u00a0vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea.<\/p>\n

    Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant.<\/p>\n

    Vitamin D is also responsible for supporting your immune system, regulating cellular growth, promoting bone health and lowering inflammation in your body.<\/p>\n

    Since few foods are good sources of this important vitamin, many health professionals recommend vitamin D supplements to ensure proper intake.<\/p>\n

    Your doctor can run a blood test to determine if you\u2019re deficient in vitamin D and help prescribe a proper dosage based on your needs.<\/p>\n

    SUMMARY<\/strong>Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly.<\/p><\/blockquote>\n<\/div>\n

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    5. Digestive Enzymes<\/h2>\n

    One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system.<\/p>\n

    Since the keto diet may consist of up to 75% fat, those used to consuming diets lower in fat can experience unpleasant gastrointestinal symptoms like nausea and diarrhea.<\/p>\n

    In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects.<\/p>\n

    If you\u2019re experiencing digestive issues like nausea, diarrhea and bloating when transitioning to a ketogenic diet, a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion.<\/p>\n

    What\u2019s more, proteolytic enzymes, which are enzymes that help break down and digest protein, have been shown to reduce post-workout soreness, which can be a bonus for\u00a0workout enthusiasts on a keto diet.<\/p>\n

    SUMMARY<\/strong>Taking a digestive supplement that contains both protease and lipase enzymes, which break down protein and fat respectively, may help relieve digestive symptoms related to transitioning to a keto diet.<\/p><\/blockquote>\n<\/div>\n

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    6. Exogenous Ketones<\/h2>\n

    Exogenous ketones are ketones supplied through an external source, while endogenous ketones are the type produced naturally by your body through a process called ketogenesis.<\/p>\n

    Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels.<\/p>\n

    Aside from potentially helping you reach\u00a0ketosis\u00a0quicker, exogenous ketone supplements have been linked to other benefits as well.<\/p>\n

    For example, they have been shown to boost athletic performance, speed muscle recovery and decrease appetite.<\/p>\n

    However, research on exogenous ketones is limited, and many experts argue that these supplements aren\u2019t necessary for keto dieters.<\/p>\n

    Additionally, most of the studies on exogenous ketones used a more powerful type of exogenous ketones called ketone esters, not ketone salts, which is the most common form found in supplements available to consumers.<\/p>\n

    While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks.<\/p>\n

    SUMMARY<\/strong>Exogenous ketones may help raise ketone levels, decrease appetite and increase athletic performance. However, more research is needed to establish the effectiveness of these supplements.<\/p><\/blockquote>\n<\/div>\n

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    7. Greens Powder<\/h2>\n

    Increasing vegetable intake is something that everyone should focus on.<\/p>\n

    Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk and help your body function at optimal levels.<\/p>\n

    Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods.<\/p>\n

    A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen.<\/p>\n

    Most greens powders contain a mixture of powdered plants like spinach, spirulina, chlorella, kale, broccoli,\u00a0wheatgrass\u00a0and more.<\/p>\n

    Greens powders can be added to drinks, shakes and smoothies, making them a convenient way to increase your intake of healthy produce.<\/p>\n

    Those following ketogenic diets can also focus on adding more whole-food, low-carb vegetables to their meals and snacks.<\/p>\n

    While it shouldn\u2019t be used as a replacement for fresh produce, a well-balanced greens powder is an excellent and easy way for keto dieters to add a nutrient boost to their meal plan.<\/p>\n

    SUMMARY<\/strong>Greens powders contain powdered forms of healthy plants like spinach, spirulina and kale. They can provide a convenient source of nutrients to those following ketogenic diets.<\/p><\/blockquote>\n<\/div>\n

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    8. Electrolyte Supplements or Mineral-Rich Foods<\/h2>\n

    Focusing on adding minerals through diet is important for people following a ketogenic diet, especially when first switching to this way of eating.<\/p>\n

    The first weeks can be challenging as the body adapts to the very low number of carbs consumed.<\/p>\n

    Transitioning to a ketogenic diet results in increased water loss from the body.<\/p>\n

    Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the\u00a0keto flu, such as headaches, muscle cramps and fatigue.<\/p>\n

    Additionally, athletes following a keto diet may experience even greater fluid and electrolyte losses through sweating.<\/p>\n

    Adding sodium through diet is the best strategy. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people\u2019s increased sodium needs.<\/p>\n

    Increasing your intake of potassium- and magnesium-rich foods can counteract losses of these important minerals, too.<\/p>\n

    Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium.<\/p>\n

    Electrolyte supplements containing sodium, potassium and magnesium are available as well.<\/p>\n

    SUMMARY<\/strong>People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue.<\/p><\/blockquote>\n<\/div>\n

    \n

    9. Supplements to Boost Athletic Performance<\/h2>\n

    Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements:<\/p>\n

      \n
    • Creatine monohydrate:<\/strong>\u00a0Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength.<\/li>\n
    • Caffeine:<\/strong>\u00a0An extra cup of\u00a0coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet.<\/li>\n
    • Branched-chain amino acids (BCAAs):<\/strong> Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise.<\/li>\n
    • HMB (beta-hydroxy beta-methylbutyrate):<\/strong> HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts.<\/li>\n
    • Beta-alanine:<\/strong> Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet.<\/li>\n<\/ul>\n

      SUMMARY<\/strong>Athletes following a ketogenic diet may benefit from certain supplements that preserve muscle mass, boost performance and prevent fatigue.<\/p><\/blockquote>\n<\/div>\n

      \n

      The Bottom Line<\/h2>\n

      The high-fat, low-carb ketogenic diet is followed for various reasons, from promoting\u00a0weight loss\u00a0to boosting athletic performance.<\/p>\n

      Some supplements can make the transition to this way of eating easier and help reduce symptoms of the keto flu.<\/p>\n

      What\u2019s more, many supplements can improve the nutritional value of a ketogenic diet plan and even enhance athletic performance.<\/p>\n

      Taking these supplements can help optimize nutrition and allow you to thrive while on a keto diet.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan. Because the keto diet cuts out a number of food options, it\u2019s a good idea to supplement with specific nutrients. Not to mention, some supplements can help dieters reduce adverse …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/32"}],"collection":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/comments?post=32"}],"version-history":[{"count":1,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/32\/revisions"}],"predecessor-version":[{"id":33,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/32\/revisions\/33"}],"wp:attachment":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/media?parent=32"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/categories?post=32"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/tags?post=32"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}