The ketogenic diet has become increasingly popular in recent years as a weight-loss strategy. This high-fat, low-carb diet has been shown to help people lose weight, improve their blood sugar control, and even reduce the risk of certain diseases. However, as with any diet, there are certain challenges that come with following a keto diet, and one of those challenges is getting all the nutrients your body needs.
The key to success on the keto diet is to maintain a state of ketosis, where your body is burning fat for fuel instead of glucose. To achieve and maintain ketosis, you need to keep your carbohydrate intake low and your fat intake high. But this can make it challenging to get all the vitamins, minerals, and other nutrients your body needs to stay healthy.
That’s where supplements come in. By taking the right supplements, you can support your body’s health and enhance your weight loss results. In this guide, we’ll explore the top supplements to take when on keto.
What Supplements to Take When on Keto: The Ultimate Guide
1. Magnesium
Magnesium is an essential mineral that plays a role in many bodily functions, including muscle and nerve function, blood sugar regulation, and blood pressure control. Unfortunately, many people don’t get enough magnesium in their diet, and this can be especially true on the keto diet, as many magnesium-rich foods are also high in carbs.
Taking a magnesium supplement can help you maintain optimal magnesium levels and avoid symptoms like muscle cramps, headaches, and fatigue. Aim for around 300-400mg of magnesium per day, preferably in the form of magnesium citrate or magnesium glycinate.
2. MCT Oil
MCT oil is a type of fat that is rapidly absorbed and metabolized by the body. It is derived from coconut oil and has been shown to help people maintain ketosis and improve their weight loss results. MCT oil can also provide an immediate source of energy and enhance cognitive function.
To use MCT oil on the keto diet, simply add it to your coffee, smoothie, or other low-carb beverage. Start with a small amount, such as 1 teaspoon, and work your way up to 1-2 tablespoons per day.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that is essential for optimal health. They have been shown to reduce inflammation, lower the risk of heart disease, and improve brain function. Unfortunately, many people don’t get enough omega-3s in their diet, and this can be especially true on the keto diet, as many omega-3-rich foods are also high in carbs.
To boost your omega-3 intake, consider taking a high-quality fish oil or krill oil supplement. Aim for around 1000-2000mg of EPA and DHA per day.
4. Electrolytes
Electrolytes are minerals that are essential for many bodily functions, including nerve and muscle function, fluid balance, and pH balance. On the keto diet, you may be at risk of electrolyte imbalances due to the diuretic effect of ketosis.
To avoid symptoms like muscle cramps, fatigue, and headaches, it’s important to maintain optimal electrolyte levels. Consider taking a supplement that contains sodium, potassium, magnesium, and calcium. You can also boost your electrolyte intake by consuming bone broth and pickles.
5. Vitamin D
Vitamin D is an essential nutrient that plays a role in bone health, immune function, and mood regulation. However, many people don’t get enough vitamin D in their diet, and this can be especially true on the keto diet, as many vitamin D-rich foods are also high in carbs.
To boost your vitamin D levels, consider taking a vitamin D supplement. Aim for around 1000-2000IU per day, or more if you live in a northern latitude with limited sun exposure.
6. Digestive Enzymes
The keto diet can be hard on the digestive system, as it can be high in fat and low in fiber. This can lead to digestive issues like constipation, bloating, and gas.
Taking a digestive enzyme supplement can help your body break down and absorb the nutrients in your food more efficiently. Look for a supplement that contains enzymes like lipase, amylase, and protease.
7. Probiotics
Probiotics are beneficial bacteria that live in your gut and play a role in digestive health, immune function, and even mood regulation. Unfortunately, the keto diet can be low in probiotic-rich foods like yogurt and kefir.
Taking a probiotic supplement can help replenish the good bacteria in your gut and improve your overall health. Look for a supplement that contains a variety of strains of probiotics and aim for at least 10 billion CFUs (colony-forming units) per day.
FAQs
Q: Can I get all the nutrients I need from my diet when on keto? A: It can be challenging to get all the nutrients you need on a keto diet, especially if you’re restricting certain foods. That’s why taking supplements can be helpful.
Q: Are there any supplements I should avoid when on keto? A: It’s best to avoid supplements that contain added sugars or artificial sweeteners, as they can kick you out of ketosis.
Q: Can supplements help me lose weight faster on keto? A: Supplements can support your weight loss efforts on keto, but they won’t make up for a poor diet or lack of exercise.
Conclusion
If you’re following a keto diet, taking supplements can be a helpful way to support your overall health and enhance your weight loss results. By incorporating the supplements listed above into your daily routine, you can ensure that you’re getting all the nutrients your body needs to thrive. Remember to always talk to your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or take medications.
