Supplements That Are Beneficial On The Keto Diet

Supplements That Are Beneficial On The Keto Diet

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Do you need supplements on keto or can you get all the nutrients you need from keto-friendly foods?

The short answer is, supplements can make your ketogenic diet significantly easier. With any dietary change comes an increased risk of nutrient deficiencies. The same holds true on the keto diet.

Although most supplements aren’t necessary, especially if you are eating plenty of low-carb vegetables and high-quality animal products, you may want to check out the supplements below to help you take your results to the next level.

Why You May Need Supplements On The Keto Diet

The ketogenic diet is unique because it transforms your whole metabolism:

  • The energy source your body is using changes from glucose from carbs.

  • Your body switches gears and shifts to an alternate energy source: fat.

  • Your body starts ketogenesis: your gallbladder and liver release stored fats in your body, and, alongside fat intake, turn these fats into ketones, your body’s alternate energy fuel.

  • You move from being a carb-fueled to being a fat-fueled machine.

Supplements You May Be Deficient In On The Keto Diet

  1. Omega 3. 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). This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases. Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet.

  2. Sodium. On a low-carb diet, we actually need to the extra sodium and a lack of it may cause constipation, headaches, fatigue, and even heart palpitations. In the first few weeks on a keto diet, only about half of your weight loss is from body-fat. The other half is from water and sodium loss. Therefore, getting enough sodium is crucial unless you have medical conditions that require differently.

  3. Potassium. When you lose sodium on a keto diet, the salt depletion causes a parallel loss of potassium. Common symptoms of potassium deficiency (hypokalemia), include weakness, muscular cramps, constipation, irritability or skin problems.

  4. Magnesium. Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping, and irritability, all of which are symptoms commonly experienced by those transitioning to a ketogenic diet.

  5. Greens Powder. 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. If you are not getting enough vegetables on your keto diet this quick and easy powder will cover all bases.

  6. Vitamin D. Vitamin D is one of the most important vitamins for humans, responsible for regulating inflammation, immunity, sex hormones, and so much more.

  7. Calcium. Calcium has many roles in the body. Strong bones is just half of it. Calcium is also responsible for proper blood clotting and muscle contraction.

The Takeaway

Taking keto supplements can ease your way into ketosis, help you stay there, and boost your workouts on a keto diet. Keto supplements aren’t 100 percent necessary, but they can add a boost of energy, antioxidants, and anti-inflammatory health benefits if you do choose to add them to your routine.

Vitamin and mineral deficiencies or imbalances can undermine any positive feelings which is why it’s important to take the right supplements.

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