If you’re looking forward to burning fat and losing weight, one of the best, fastest, and most effective ways is the ketogenic diet. The keto diet is also a powerful tool to curb cravings and stabilize blood sugar. Since your body is burning fat instead of carbs for energy, you may have different nutritional needs. This is a great opportunity to include some supplements to help you optimize your diet.
Some supplements can be very useful to help reduce the adverse effects of the keto flu and even enhance athletic performance when training while following a keto diet. From pills, and capsules to powders and oils we will review the best supplements for weight loss, or for optimal health in general.
Do I need supplements on a keto diet?
This one is a very common question asked by those starting on a ketogenic diet. The truth is, there are many variables involved and it always depends on your health goals. However, as we mentioned earlier, supplements can actually help with the effects of the keto flu and help you optimize the overall benefits that come with it. The keto supplements are a great way to support your diet. They can vary in function, from boosting your ketone production to providing you with essential nutrients that you might not be entirely fulfilling, always depending on your needs.
Despite the individual needs that one can have, there are a few popular choices, such as magnesium, MCT oil, or electrolytes. Taking supplements is not necessarily bad, it can actually be a great way to ensure you’re giving your body what it needs to function efficiently. Adding supplements to your daily regimen can also help you not miss anything vital in your diet and make the best use of the foods you consume.
Before we take a closer look at which supplements to take on keto, we have to remind you that the supplements can vary depending on your goals. For example, if you want to grow your muscles, you need to find the best supplements for muscle growth but if you want to improve your skin, you will need to find the best supplements for your skin.
Now, with that being said, let's jump onto our top 4 favorite keto supplements.
Best keto supplements
While these are the most common ketone supplements, there are certainly others you can try as well. It’s important to make sure to talk with your health professional or doctor before you start supplementing with something new.
Magnesium is a very potent mineral that boosts energy, regulates blood sugar levels, supports your immune system, helps your muscles, and boosts your athletic performance. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping, and irritability (all of these symptoms are commonly experienced by those transitioning to a ketogenic diet).
Although this mineral is found in a variety of foods ranging from leafy greens to nuts, seeds, and beans, many people don’t get enough in their daily diet.
While following a ketogenic diet, it may be even more difficult to get your magnesium needs, since many magnesium-rich foods are found in high carb foods as well (fruits, beans, etc). That’s why taking 200-400 mg of magnesium per day may be beneficial for you if you’re on a keto diet.
Besides supplements, you can also increase your daily magnesium intake using some keto-friendly foods such as spinach, avocado, pumpkin seeds, swiss chard, and mackerel.
Omega-3 fatty acids
Omega-3 fatty acid supplements can reduce inflammation, lower heart disease risk factors, and help ensure a healthy balance of omega-3s to omega-6s. Omega-3 fatty acid supplements can be found in fish or krill oil.
Western diets tend to be higher in omega-6 fatty acids (found in vegetable oils and processed foods) and lower in omega-3s (found in fatty fish). This imbalance can promote inflammation in the body that is linked to an increase in many inflammatory diseases.
If you’re following a ketogenic diet, the omega-3 supplement can be particularly beneficial for you, as it can help maintain a healthy omega-3 to omega-6 ratio, as we mentioned earlier.
In general, omega-3 fatty acids may help to lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, reduce the chance of abnormal heart rhythm, lower the risk of heart disease in general, and can prevent mental decline.
Nowadays, vitamin D deficiency is very common, so it may be a good idea for those who are following the ketogenic diet to get their vitamin D levels checked and supplemented accordingly as well.
Having normal levels of vitamin D is important for overall health. The main symptoms of a vitamin D deficiency may include:
- Tiredness, aches, and pains
- Severe bone or muscle pain or weakness
- Stress fractures, especially in your legs, pelvis, and hips
Vitamin D, as we’ve seen, is important for many functions in our system, including facilitating the absorption of calcium, a nutrient that could be lacking in a ketogenic diet. Vitamin D is also responsible for supporting the immune system, regulating cellular growth, promoting bone health, and lowering inflammation in your body.
Medium-chain triglycerides (MCT) are the most popular supplement among keto dieters. MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles.
Coconut oil is one of the richest natural sources of MCTs followed by palm kernel oil.
Usually, the MCT oil can be used for:
- Problems taking in fat or nutrients
- Weight loss
- Appetite control
- Extra energy for exercise
Supplementing with MCT oil can help people who follow a keto diet since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis.
These 4 supplements that we’ve mentioned are the most popular and used ones specially for those who follow a ketogenic diet. If you’re following a keto diet and want to use the best supplements for hair growth or to improve your overall health and athletic endurance, you could take a look at these supplements. As we’ve also said, you need to find the ones that work for you and your needs. Whenever you have doubts about your nutrient levels, always good to do a follow-up with your doctor to know precisely what you need.