What to Supplement on Keto for Optimal Health
Keto diets are a popular way to lose weight, but it’s important to remember that any diet requires some nutritional supplementation to maintain optimal health. People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms. The 7 best supplements for keto diets are medium-chain triglyceride oil, magnesium, electrolytes, fiber, omega-3 fatty acids, vitamin D, MCT oil, exogenous ketones, and greens powder.
Do You Need Supplements On Keto?
For those on a keto diet, supplementation may be necessary to ensure your body gets all the essential nutrients it needs. The keto diet is low in carbohydrates, which can lead to deficiencies in essential vitamins and minerals, such as magnesium and iron. Here are some of the most important supplements to take on a ketogenic diet:
#1: Electrolytes
Electrolytes are essential minerals that help regulate many functions in the body, including blood pressure, muscle contractions, and hydration. It’s important to replenish electrolytes on keto, as they are lost through urination when carbohydrates are restricted. The best way to get electrolytes is through food, such as avocados, nuts, dark leafy greens, and unprocessed meats.
#2: Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain health, and are found in fatty fish, flaxseeds, and walnuts. The keto diet is low in omega-3s, so it is important to supplement with a high-quality supplement to ensure you get the recommended daily intake.
#3: Vitamin D
Vitamin D is essential for healthy bones and teeth, and is also important for immune system health. Since the keto diet is low in dairy, it is important to supplement with vitamin D to ensure your body gets enough. The best sources of vitamin D are fatty fish and egg yolks.
#4: MCT Oil
MCT oil, or medium-chain triglyceride oil, is a type of fat that is quickly absorbed and used for energy. It is found in coconut oil, and can help reduce hunger and cravings on the keto diet.
#5: Exogenous Ketones
Exogenous ketones are a type of supplement that helps your body produce ketones, which are molecules that your body uses for energy. They are a great way to get your body into ketosis and help keep you in ketosis.
#6: Greens Powder
Greens powder is a great way to get your daily intake of vitamins and minerals on the keto diet, as it contains a variety of nutrients in a concentrated form. It is also a great way to get more fiber, which is important for digestive health.
Magnesium
Magnesium is an essential mineral that helps regulate blood sugar, nerve and muscle function, and energy production. The keto diet is low in magnesium, so it is important to supplement with a high-quality magnesium supplement to ensure your body is getting enough. Consider eating keto-friendly, high-magnesium foods such as avocados, low-carb vegetables, and high-fat yogurt. A trusted, high-quality magnesium supplement can also help.
Calcium
Calcium is important for strong bones and teeth, as well as proper muscle and nerve function. The keto diet is low in dairy products, so it is important to supplement with a high-quality calcium supplement to ensure your body is getting enough.
Iron
Iron is an essential mineral that helps your body create red blood cells and transports oxygen through the body. It is important to supplement with a high-quality iron supplement to ensure your body is getting enough, since the keto diet is low in iron-rich foods.
Fiber
Fiber helps keep your digestive system healthy, and is important for weight loss and overall health. The keto diet is low in fiber, so it is important to supplement with a high-quality fiber supplement to ensure your body is getting enough.
The Best Supplements for Keto
When it comes to supplements, it is important to choose high-quality products that are free from additives and fillers. Supplements you should take
Which vitamins and minerals should be taken while following a ketogenic diet?
Supplements that are beneficial while following a ketogenic diet include a B-complex vitamin, Vitamin D, potassium, magnesium, omega-3 fatty acids, fiber, and medium-chain triglyceride (MCT) supplements.
Which vitamins are absent in your diet while following a ketogenic diet?
Certain essential vitamins and minerals may be lacking while following a ketogenic diet, including folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum. These deficiencies can occur due to the restricted nature of the diet.
What steps can I take to maximize the effectiveness of my keto diet?
Are dietary supplements effective for achieving ketosis?
Ketone supplements are said to put the body into ketosis without the need to adhere to a ketogenic diet. A single study found that when taken in a fasted state, these exogenous ketone supplements might suppress appetite for up to four hours. However, other research has implied that they may actually impede weight loss efforts.
If you’re looking for high-quality supplements to help you maintain optimal health with your ketogenic diet, visit RITE Keto Diet online store. Here, you’ll find a selection of premium supplements, including magnesium, omega-3 fatty acids, fiber, MCT oil, and much more, to support your health and wellbeing while following a keto diet.
