Many people want to know what supplements they can consume on a keto diet. It is becoming increasingly accepted that ketogenic diets can be very healthy as well as nutritionally complete.
Since the keto diet reduces several food options, it may be a good idea to supplement, as some supplements can help minimize the adverse effects of the ketogenic diet and even increase its benefits. The following are our recommendations for the best ketogenic dietary supplements.
Recommended supplements for a ketogenic diet
Not all keto dietary supplements are the same. Some can be bought at the store, while others can be found in your kitchen. Take a look at the best ketogenic diet supplements, we think these are the biggest ones yet!
On a ketogenic diet, it is more difficult to meet magnesium needs, since many foods rich in this mineral such as beans and fruits are high in carbohydrates.
For this reason, taking 200-400 mg of magnesium per day can be beneficial if you are on a ketogenic diet. Magnesium supplementation can help reduce muscle cramps, trouble sleeping, and irritability, symptoms commonly experienced by people on a ketogenic diet.
Omega fatty acids
But first let me tell you that if you are on the keto diet including highly nutritious foods with omegas such as flaxseed, chia, pumpkin seeds, walnuts, etc., then you don’t have to supplement.
But if you are not getting enough nutrients, then I recommend Omega oils. These are products based on vegan sources of Omega 3, 6, and 9.
Omega supplements are rich in fatty acids such as eicosapentaenoic (EPA) and docosahexaenoic (DHA), which benefit health in many ways. This imbalance can promote inflammation in the body.
Omega oils supplements can be beneficial on ketogenic diets, as they can help maintain a healthy ratio of omega-3 to omega-6 when following a high-fat diet.
Having optimal levels of vitamin D is important for health, even for those who follow ketogenic diets. The keto diet doesn’t necessarily put you at higher risk of developing a vitamin D deficiency, but since a deficiency in this vitamin is common, it’s a good idea to supplement with it.
Since the keto diet generally consists of 75% fat, those who consume these diets may experience unpleasant gastrointestinal symptoms such as nausea and diarrhea.
Additionally, proteolytic enzymes, which help break down and digest protein, have been shown to reduce post-workout pain, a plus for exercise enthusiasts.
Exogenous ketone supplements are commonly used by those on a ketogenic diet to increase ketone levels in the blood. However, research on exogenous ketones is limited, and many experts argue that these supplements are not necessary for those who diet.
Additionally, most studies on exogenous ketones have used a more potent type of exogenous ketones called ketone esters, the most common form found in supplements available to consumers.
Getting enough fiber can be difficult on a low-carb diet, and many people underestimate the importance of fiber. In Canada, most consume less than half the recommended daily amount of fiber.
Soluble and insoluble fiber can be used to treat and prevent constipation and is essential for keeping your gastrointestinal system working properly. Soluble fiber helps increase probiotic bacteria, slows gastric emptying, promotes satiety, and supports healthy bacteria in the gut. Insoluble fiber increases the fecal volume. Which can shorten gastrointestinal transit time and prevent constipation.
A quick and easy way to increase your soluble and insoluble fiber intake is to add fiber to your supplement regimen through green leafy vegetables.
While not everyone on a keto diet is necessarily lacking in vegetables, this eating plan makes it harder to get enough green foods.
A quick and easy way to add plant protein to your diet is with our Keto Vego Bars, which are extremely nutritious and delicious. So you and your family will love them.
This type of food supplement is a convenient way to increase your intake of healthy products.
When we talk about keto diet supplements, we cannot overlook homemade electrolyte drinks. What I use for this mix is a combination of Sea Salt, Magnesium, and Cream of Tartar (Potassium).
The primary reason I consider this ketogenic supplement super important is that in the beginning, as you transition into keto, you are going to experience drastic changes on a physiological level.
For example, you will go to the bathroom more often, you will lose a lot of fluids and as a consequence, you will decompensate the level of electrolytes. These electrolyte imbalances can cause unpleasant symptoms better known as keto flu.
The decision to take mineral supplements should be based on how you feel and if you notice any symptoms. If you’re already feeling fine on the ketogenic diet, chances are you don’t have to worry about electrolytes.
Increasing your intake of foods rich in potassium and magnesium can also counteract the losses of these minerals.
A great way to ingest protein, vitamins and minerals in your keto diet is with the keto vego bars, which provide your body with a high nutritional level and are practical to take when you go to work, exercise, or when you want to add something nutritious and delicious to your diet.