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25 Keto Diet Supplements to Strengthen Your Nutrition Game

Let's figure out what supplements are best for you to get the nutrition you need.

One of the first things we often suggest to new keto dieters is getting schooled on supplements – the names and functions of some of the more commonly-used supplements in the low-carb community. 

That’s because most ketoers soon find out that in order to make up the nutritional difference between their previous diets and their new, low-carb keto diet, they need to take supplements.

It’s not the a ketogenic diet isn’t nutritionally sound, or that it lacks anything. It’s just that most new dieters start the diet with a specific goal in mind (like weight loss) and they focus on the goal instead of building the healthiest lifestyle.

So, they often don’t realize that while they’re learning how to plan, shop, and cook for a low-carb keto diet, they need to fortify their nutrition with supplements.

During the initial transition from a high-carb diet to a low-carb keto diet, your body goes through several noticeable changes.

You lose water weight. Restricting your carbs means you’re going to dump some water weight because carbohydrates store water. There’s a great article about this on Paleo Leap that will help you better understand how eating carbs increases the amount of water weight you’re carrying. 

Fewer carbs also means your salt intake has changed. A drop in your sodium can cause an electrolyte imbalance that manifests as keto flu symptoms – headaches, dizziness, brain fog, sluggishness, the shakes. You feel weak and disconnected, in general. Unplugged, if you will. That makes sense, right? An electrolyte imbalance causes a disruption in how your body’s electrical system works. All keto flu symptoms, and most of them can be remedied by adding the right keto diet supplements.

We’ve compiled a list of 25 dietary supplements to fortify your nutrient intake while you’re on a low-carb keto diet.

There are some supplements that provide additional support to those of us who spend lengthy amounts of time in ketosis; they deliver a varied selection of vitamins and minerals. If you include these supplements as part of your daily ritual when you first start the ketogenic diet, you will be in a much better position to manage the effects of the keto flu, which is usually the point at which most would-be ketoers give up.

25 Keto Diet Supplements to Strengthen Your Nutrition Game

Magnesium

An electrolyte mineral that is critical for cell reproduction and mitochondrial function. Magnesium is often neglected, although it can be found in many foods. Important for the adaptation phase of ketosis.

Why you need it

Prevents muscle cramps, dizziness, and fatigue that is often caused from the loss of electrolytes.Relieves constipation. Increases energ. Relieves muscle spasms.

Potassium

Electrolyte mineral that is generally deficient in standard diets. The need for potassium is increases on a ketogenic diet.

Why you need it

Reduces hypertension. Can regulate heart palpitations. Relieves muscular weakness.

Sodium

An electrolyte that is scarcely missing from any diet, but requirements go up on a ketogenic diet.

Why you need it

Prevents headaches while becoming keto-adapted. Can help prevent keto flu. Helps retain hydration.

Vitamin D

A fat soluble vitamin that can be stored in the body. Many people get Vitamin D with sun exposure, but depending on your climate, it should be supplemented.

Why you need it

Helps the body absorb potassium and magnesium.

MCT Oil (Medium Chain Triglycerides)

Medium Chain Triglyceride are fatty acid that the liver doesn’t have to process, therefore quickly making its way to the blood stream.

Why you need it

Quick energy for those days where your body feels drained. Increase ketone levels. Reduce inflammation. Improve metabolism. Enhance cognitive function.

Apple Cider Vinegar (ACV)

Apple Cider Vinegar contains acetic acid which has tons of benefits. Comes with a burn if you take a shot of it, so I would recommend diluted to protect your esophagus.

Why you need it

Normalize intestinal bacteria. Reduces glycemic response of carbs by 31%. Boosts energy. Increase your level of ketosis. Enhances metabolism of proteins and fats.

Spirulina

A cyanbacteria (algae) that is packed with nutrients: vitamins B1, B2, B3, B6, B9, C, D, A and E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc. It’s great but not needed if you are already balancing your keto diet with a variety of greens.

Why you need it

Detoxes heavy metals. Fights cancer. Balances blood sugar. Helps cover other nutrient needs you may be neglecting. Reduces cholesterol. Boosts energy.

Chromium

A mineral found in small amounts; not normally one that is deficient.

Why you need it

Improves regulation of blood sugar. Slows the loss of calcium.

Citric Acid

A weak organic acid that is found in citrus.

Why you need it

Reduces blood sugar levels. Balances PH levels. Can easily be added to beverages.

Fermented Foods (Probiotics)

Foods like sauerkraut, kimchi, pickles, and the likes all have probiotics and other beneficial enzymes. Probiotics help the gut create ‘good’ bacteria.

Why you need it

Improves digestion. Stabilizes blood sugar. Supports ketosis.

Cinnamon

Cinnamon helps to improve insulin receptor activity and inhibit enzymes that block insulin receptors.  It is also a very powerful anti-oxidant that prevents inflammatory conditions that damage cell membranes and insulin receptors

Why you need it

Fights diabetes. Reduces inflammation. Powerful antioxidant. Reduces high blood pressure.

Turmeric

The orange Asian herb that can often be found in Mediterranean dishes; curcumin is the powerful anti-inflammatory found in it.

Why you need it

Reduces inflammation. Lower triglyceride levels. Blood glucose stabilization. Prevents cancer. -Improves digestions.

Omega-3 Fatty Acids (Fish Oil)

Omega-3 fatty acids come in three forms: alpha-linolenic acid (ALA) eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are only found in fatty fish and fish oil supplements.

Why you need it

Reduces inflammation. Increases resistance to cardiovascular disease. Lowers anxiety. Fights cancer. Reduces arthritis pain. Decreases depression.

Fiber

The part of your veggies that your body can’t digest. Eat your veggies! Can be helpful if stool is not solid due to the adjustment of a fatty diet.

Why you need it

Feel fuller after a meal. Once adjusted, can help with bowel movements.

Calcium

The most abundant mineral in the body which is stored your teeth and bones; only 1% is in our blood and muscles.

Why you need it

Hormone secretion. Strong bones.

Niacin (B3)

A water-soluble vitamin that can help prevent a wide-range of health issues, one of those being balancing cholesterol levels in the blood.

Why you need it

Balances cholesterol levels. Brain function. Helps prevent diabetes.

Vitamin C

A water-soluble vitamin that’s need is often decreased as you consume less carbs. You will most likely be eating more of this vitamin through leafy greens. Works as an antioxidant in immune system.

Why you need it

Protects from the common cold.Detoxifies. Collagen production.

Iron

An essential mineral needed to make hemoglobin. Comes in to forms: heme (animal foods) and non-heme (plant foods).

Why you need it

Supports energy production. Has a role in oxygen transportation.

Caffeine

The well-known stimulant found in your cup of joe. It blocks fatigue receptors and can help reduce your appetite. Too much can raise insulin levels, so all in moderation!

Why you need it

Feel less tired. Increased mood. Raises metabolism for a couple hours. Stunts appetite. Great pre-workout.

Vitamin B12

A water-soluble vitamin found in many protein sources; a vitamin deficient in many diets. Contributes to the health of the nervous and digestive systems.

Why you need it

Enhanced energy. Better mood. Hormonal balance. Addresses adrenal fatigue.

Vitamin B6

A water-soluble vitamin that helps with production of neurotransmitters, serotonin and norepinephrine. Also contributes to nervous system.

Why you need it

Energy levels. Skin health. Cognitive function. Nerve function.

Pantothenic Acid (B5)

A water soluble vitamin that helps extract energy from fats and aids in the production of fats.

Why you need it

Nervous system function. Skin, eyes, and liver health.

Riboflavin (B2)

A water-soluble vitamin found in meat, dairy, and leafy greens that helps process amino acids and fats.

Why you need it

Energy production.

Thiamin (B1)

A water-soluble vitamin found in meat and nuts that helps with the breakdown of macronutrients. Also helps with nervous system and energy production.

Why you need it

Necessary for nervous system health

Creatine

A chemical that is found in the muscles and the brain. Not necessary for ketosis but can really help with ATP production. Those who are high-intensity athletes or just looking to get some more strength in the gym should definitely look into supplementing.

Why you need it

Better strength, endurance, and energy!

 

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