As the popularity of the keto diet increases, so does interest in continuing to learn how to exceed on the keto diet by eating the right foods and taking the correct supplements. This low-carb, high-fat diet can lead to positive change inside and out, not to mention weight loss. You can learn more about this incredible diet by reading the Body Reboot book, which has the scoop on this diet and how it may transform your life.
As you start your journey on the ketogenic diet, you might be curious what type of supplements you should be taking. If you experience the keto flu, it’s a good idea to know how to get through it without feeling like you have to give up. Thankfully if you take the right supplements and add salt to your diet (you may lose a lot of water weight initially and thus salt,), you’ll be even more likely to succeed on the diet. Plus, some supplements may also enhance an athlete’s athletic performance. Even if you’re not an athlete, taking the right supplements should help you excel in your exercise program too.
Check out some of the best supplements to take on a keto diet.
Magnesium is an excellent supplement to take on the keto diet because as Healthline reiterates below, it can boost your energy and support your immune system. That’s not all, either. Keep reading to see why else you may want to add this vitamin to your daily regime.
“Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system.
Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency.
On a ketogenic diet, it may be even more difficult to meet your magnesium needs, as many magnesium-rich foods like beans and fruits are also high in carbs.
For these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet.
Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability — all symptoms commonly experienced by those transitioning to a ketogenic diet.
Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate.
If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options:
Omega-3 Fatty Acids
Omega-3s are also essential to implement while on a keto diet, not only because they reduce inflammation and lower health disease, but because typically a western diet is low in omega-3s, which are mostly found in fatty fish. Healthline explains further why you might want to consider taking Omega-3 supplements daily.
“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), which benefit health in many ways.
EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline (9).
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.
What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health.
One study showed that people following a ketogenic 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.
When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.
Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood.
To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies.
You may or may not have heard of Creatine, an amino acid that may help with your performance. It’s a good idea to take it while on the keto diet, but it’s also beneficial even when you’re not a diet. Kettle and Fire explain why that’s the case below:
“Creatine is an amino acid that plays an important role in energy production and muscle contractions. It’s favoured by athletes, bodybuilders and keto-dieters who are looking to increase endurance during high intensity activity, and build lean muscle mass.
Our bodies naturally produce creatine, but as we age our creatine production declines. Taking a creatine supplement can provide you with a concentrated dose of this amino acid so you can keep crushing your workouts, on (and off of) the keto diet.
Main Benefits of Taking Creatine on the Keto Diet:
Weight loss, building lean muscle mass, strength, athletic performance.
Where to Buy:
Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon.”
As a keto newbie you may experience the keto flu, and if that’s the case, you should know the “tools” to overcome the flu or possibly stop it from happening altogether. Kettle and Fire recommend tackling the keto flu by drinking lots of fluids and combatting it with electrolytes. Usually, a body gets electrolytes from starchy fruits and veggies, but since you’ll be sticking with the fruits and vegetables that don’t have many carbs, you may want to consider supplementing a lack of electrolytes with an electrolyte supplement.
“One of the biggest concerns with drastically reducing your carb consumption is not getting enough electrolytes. This is because you’re cutting out the best natural sources of electrolytes, which are starchy fruits and vegetables.
Low electrolytes are a primary cause of the keto flu, which some people experience when transitioning to a low carb diet. Symptoms of the keto flu linked to low electrolytes include fatigue, dizziness, muscle cramping, headaches and nausea. Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active.
It’s also worth mentioning that calcium and magnesium are known as the ‘calming’ electrolytes, which help reduce stress and anxiety (9). If the low carb transition is stressing you out, it couldn’t hurt to add a few extra naturally calming nutrients to your diet.
Key Benefits of Electrolyte Supplements on the Keto Diet:
Avoid symptoms of the keto flu, healthy muscle function.
If you’re worried about your tummy having issues digesting fat while on the keto diet, you might want to consider adding a digestive enzyme. Taz Bhatia, MD explains why this is the case below:
Finally, Taz Bhatia, MD, Author of Super Woman RX, takes gut health into consideration with respect to her keto supplement suggestion. “I would recommend a digestive enzyme with lipase/ox bile,” she says. “Some people have trouble digesting the amount of fat in a keto diet, so this may help.” She advises taking your digestive enzymes before or with meals (such as this keto-approved slow-cooker ratatouille).
Speaking of the keto flu, another symptom you may deal with is a lot of fatigue, at least at the beginning while your body is on its way to ketosis. To not feel as tired My Keto Kitchen recommends implementing BHB salts, which can help you reach ketosis faster (when your body converts fat into ketones) and also help you feel more energetic.
“HB salts (Beta-hydroxybutyrate) function as exogenous keto supplements. Exogenous means that they are created outside of the body and not created within it.
BHB Salt supplements can increase the metabolic rate of your body much like a ketogenic diet does very quickly.
BHB keto supplements have been proven to help in getting into ketosis fast, providing a near instant boost of energy.
Something that has become apparent to me is the focus. I work on the computer a lot, and at times find my mind drifting.
When I take a scoop of BHB Salts in water the increase in my attention span is quite noticeable.
While BHB salt supplements help convert fats into energy and boost the metabolism significantly, I’ve found they help executive function equally as well.
Being a powdered supplement BHB Salts are easy to consume and take with you to work, the gym, sport or anywhere you’ll want a boost.
Improving ketone production leading to quicker ketosis, elevated levels of sodium, magnesium, and calcium. You’ll find the better quality BHB Salt supplements work quite fast.
BHB Salts keep your body feeling healthy by staving off fatigue.”
Even though more supplements may be beneficial for you to take while on the keto diet, these are an excellent place to start. As always, check with a doctor whenever in doubt.
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally achieve your weight loss goals!