As the ketogenic diet continues to grow in popularity, we’re here to help you reap all the benefits! As we all know, the keto diet cuts out tons of food options, so it’s important to invest in supplements with specific nutrients.
Not to mention, some supplements can help dieters reduce the unwanted effects of the keto flu. They can also enhance athletic performance when training on a low-carb diet.
So, here are the best supplements to take on a keto diet:
Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system. It may be even more difficult to meet your magnesium needs on a keto diet. This is because many magnesium-rich foods, like beans and fruits, are also high in carbs.
For these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet.
Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability. All of which can happen while transitioning to a keto diet.
If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options:
- Swiss chard
- Pumpkin seeds
2. Exogenous Ketones
Exogenous ketones are ketones supplied through an external source. Meanwhile, endogenous ketones are the type produced naturally by your body through a process called ketogenesis.
Essential Supplements Exogenous Ketone Powder can be used to increase blood ketone levels, and help people reach ketosis faster. They have also been shown to boost athletic performance, speed muscle recovery and decrease appetite.
While many people may find these supplements helpful, more research is needed to establish any potential benefits and risks.
3. Omega-3 Fatty Acids
Omega-3 fatty acid supplements, such as fish or krill oil, have been found to reduce inflammation, lower heart disease risk and prevent mental decline.
It’s important to note that omega-3 supplements can be especially beneficial for people on ketogenic diets. They can help maintain a healthy omega-3 to omega-6 ratio.
What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. Eat more salmon, sardines and anchovies to boost your intake of omega-3 fatty acids with food.
4. Vitamin D
Having optimal levels of vitamin D is important for everyone’s health, especially people following ketogenic diets.
The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency. However, vitamin D deficiency is common in general, so supplementing with this vitamin is always a good idea.
Vitamin D is important for many bodily functions, including the absorption of calcium. Calcium is a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant.
There’s only a small amount of foods that are rich in vitamin D. So specialists recommend vitamin D supplements to ensure proper intake.
5. Digestive Enzymes
A common complaint from those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system.
The keto diet may consist of up to 75% fat. So, those who are used to diets lower in fat can experience unpleasant gastrointestinal symptoms.
If you’re experiencing nausea, diarrhea and bloating, a digestive enzyme blend may help with digestion. Especially one that contains enzymes that break down fats (lipases) and proteins (proteases).
The ketogenic diet is popular for several reasons, like promoting weight loss and boosting athletic performance. The supplements I listed can make the transition to this way of eating easier, and help reduce symptoms of the keto flu.
What’s more, many of those supplements can improve the nutritional value of a ketogenic diet plan. So don’t forget to invest in supplements, to help you thrive on your journey to ketosis!