Recommended Supplements For Keto
Recommended Supplements For Keto
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’s a good idea to supplement with specific nutrients. 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.
Magnesium - Magnesium a mineral that boosts energy, regulates blood sugar levels and supports your immune system. 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.
Omega-3 Fatty Acids - 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. EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline.
Vitamin D - Having optimal levels of vitamin D is important for everyone's health, including people following ketogenic diets. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea.
MCT Oil - Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters. MCT oil is a type of rapidly digested fat that can be used to help ketogenic dieters boost fat intake and stay in ketosis
Exogenous ketones - Exogenous ketones are ketones in supplement form. They have the same molecular structure as the ketones that your body makes. You can find them in liquid, powder, and pill form. Research has already shown that they truly do put the body into ketosis, so these keto supplements are definitely no gimmick.
Fiber - Being an extremely low-carb diet, keto is also low in this indigestible form of carb that you need to maintain health. A lack of fiber in your diet can leave you feeling bloated and constipated.
Great Fiber Options To Consider Include:
Psyllium Husk – You can find psyllium at any pharmacy or supplements store. It's a popular soluble dietary fiber used to treat both constipation and diarrhea. Studies also show that it lowers blood cholesterol and glucose.
Acacia Fiber– Acacia is a form of soluble fiber, meaning that it dissolves in water. It's great for both diarrhea and constipation and works well in treating IBS and high cholesterol. Bacteria in the gut are able to ferment acacia fibers which produce short-chain fatty acids.
Ground Flaxseed – Flaxseed contains both soluble and insoluble fibers. Insoluble fibers give stool bulk and make it easier for you to pass stool. However, you need to grind them first to get the benefit of both fibers. Flaxseed is also rich in omega-3 fatty acids, protein, thiamin, and folate.
Chia Seeds– Chia seeds contain mostly insoluble fiber and a little bit of soluble fiber. They're the richest plant source of omega-3 fatty acids and also provide plenty of calcium. They're low in net carbs but high in fat, making them the perfect keto source of dietary fiber.
Supplements To Boost Athletic Performance
Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements:
Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength.
Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet.
Branched-chain amino acids (BCAAs): Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise.
HMB (beta-hydroxy beta-methyl butyrate): 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.
Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet.
The high-fat, low-carb ketogenic diet is followed for various reasons, from promoting weight loss to boosting athletic performance. Some supplements can make the transition to this way of eating easier and help reduce symptoms of the keto flu.
What’s more, many supplements can improve the nutritional value of a ketogenic diet plan and even enhance athletic performance. Taking these supplements can help optimize nutrition and allow you to thrive while on a keto diet.