Some people claim that supplements like magnesium, MCT oil, and omega-3 fatty acids may have some benefits if you follow a keto diet. However, more research is needed to support these claims.
The ketogenic (keto) diet is a high fat, low carb eating plan that continues to grow in popularity.
Some
Taking some dietary supplements may help ensure you’re getting enough nutrients, reduce the potential adverse effects of the keto flu, and even support athletic performance when training on a low carb diet.
Here are the best supplements to take on a keto diet.
A note on taking supplements with the keto diet
Some people claim that taking certain supplements can help boost the health effects of the keto diet, but limited research supports these claims.
The
As such, dietary supplement manufacturers can make claims about a product that may not be true, and the ingredients and dosages may not be accurate. This means a product might be unsafe, ineffective, or both.
Consider speaking with a healthcare professional before taking a new dietary supplement to reduce your risk of possible side effects or drug interactions.
Magnesium is a mineral that
Research suggests that people who follow a keto diet typically consume less magnesium than the recommended daily intake. Many magnesium-rich foods, such as beans, fruits, nuts, and seeds, are high in carbohydrates.
Magnesium supplements may be helpful for people following a keto diet, but it’s important to speak with a healthcare professional before starting any new supplements.
Some people claim supplementing with magnesium may also help reduce symptoms commonly experienced by those transitioning to a keto diet, such as muscle cramps, difficulty sleeping, and irritability. This is known as the “keto flu.”
Here are some keto-friendly food options that can help you increase your magnesium intake:
Medium-chain triglycerides (MCTs) are a type of fat made up of shorter chains than long-chain triglycerides (LCTs). They contain fewer calories per gram and are metabolized more quickly to be used as a fuel source for the brain and muscles.
MCTs are found in foods like coconut oil, cow’s milk, and palm kernel oil, while MCT oil is made by isolating MCTs from coconut or palm oil. MCT oil provides a more concentrated dose of MCTs and may be beneficial for individuals following a keto diet.
The keto diet aims to keep your body in a state of ketosis, a metabolic state in which the body uses fat as its primary source of energy instead of carbohydrates. This is usually achieved by almost completely eliminating carbs.
However, some research suggests that taking MCTs may help boost ketosis because they can quickly increase fat intake, which in turn elevates ketone levels and helps maintain ketosis.
MCT supplementation has also been shown to promote weight loss in several ways, such as by increasing feelings of fullness, which could be helpful if you’re following a keto diet for weight management.
MCT oil can be added to shakes and smoothies or simply taken by the spoonful for a quick fat boost. Start with a small dose (1 teaspoon or 5 mL) to see how your body reacts, then increase to the suggested dosage listed on the supplement bottle.
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).
EPA and DHA may
Some animal research has also found that fish oil supplements may be particularly beneficial for individuals on keto diets, as they may help regulate cholesterol levels, fat metabolism, and inflammation associated with high fat diets.
A 2015 study also found that people following a keto diet who supplemented with omega-3 fatty acids from krill oil experienced greater decreases in triglycerides, insulin, and inflammatory markers than those who did not.
If you’re taking anticoagulants, it’s important to speak with a doctor before taking omega-3 supplements, as they can increase the risk of bleeding by further thinning your blood.
Vitamin D is important for many bodily functions,
- supporting your immune system
- regulating cellular growth
- promoting bone health
- lowering inflammation in your body
It’s also important for facilitating the absorption of calcium, a nutrient that could be lacking on a keto diet.
The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency. In fact, a keto diet that causes you to lose weight may also help increase vitamin D levels.
However, since vitamin D deficiency is relatively common in general, supplementing with this vitamin is a good idea.
A healthcare professional can perform a blood test to determine if you’re deficient in vitamin D and recommend a proper dosage based on your needs.
If you’re accustomed to a relatively low fat diet, switching to a high fat keto diet
In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects.
Digestive enzyme supplements can help your body break down macronutrients. Look for a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) to help optimize digestion during a keto diet.
Exogenous ketones are ketones supplied through an external source, while endogenous ketones are the type produced naturally by your body through a process called ketogenesis.
Exogenous ketone supplements may help increase blood ketone levels and possibly help you reach ketosis more quickly. These may be particularly useful if you’re gradually switching to a keto diet.
However, research on exogenous ketones is limited, and they’re not usually necessary for keto dieters.
Additionally, most studies on exogenous ketones use a more powerful type called ketone esters, not ketone salts, which is the most common form found in supplements available to consumers.
While some individuals may find these supplements beneficial, further research is necessary to establish their potential benefits and risks.
Dark, leafy vegetables contain a wide variety of vitamins, minerals, and plant compounds that can help fight inflammation, lower disease risk, and help your body function at optimal levels.
Not everyone following a keto diet is necessarily lacking vegetables, but this eating plan makes it more difficult to consume enough plant-based foods.
If you’re finding it difficult to incorporate low carb vegetables into your keto diet, consider trying a greens powder supplement. These supplements usually contain a mixture of powdered green plants, including:
Greens powders can be added to drinks, shakes, and smoothies, but they shouldn’t replace fresh produce. A registered dietitian can help you incorporate more low carb vegetables into your keto diet.
Focusing on staying well hydrated and getting enough electrolytes is key on the keto diet, especially for
The first weeks can be challenging as the body adapts to the very low number of carbs consumed.
Transitioning to a ketogenic diet can result in increased water loss from the body, potentially leading to drops in
Additionally, people who regularly engage in high intensity activity may experience greater fluid and electrolyte losses through sweating.
Eating foods rich in electrolytes, like sodium and potassium, is the best strategy for maintaining hydration and electrolyte balance. Some electrolyte drinks may also help.
However, consider taking electrolyte supplements if you’re having difficulty getting enough electrolytes in your diet.
Research from the International Society of Sports Nutrition (ISSN) suggests that the keto diet may have a negative impact on exercise performance in athletes.
Taking some of the
That said, it’s important to speak with a healthcare professional before taking dietary supplements for exercise, especially if you’re pregnant, living with a healthcare condition, or take any medications.
The keto diet may offer several health benefits.
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.