The ketogenic diet is gaining popularity. This means that more people are interested in ways to improve their health and eat low-fat, high-carb foods. It’s a smart idea to supplement your diet with certain nutrients, as the keto diet eliminates many food options. Supplements can be used to reduce the adverse effects of keto flu, and enhance performance during low-carb training.
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These are the top keto supplements.
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1. Magnesium
Magnesium can boost energy, regulate blood sugar levels, and support your immune system.
Research shows that a large portion of the population is susceptible to developing magnesium deficiencies due to reliance on processed foods, magnesium-depleting drugs, and other factors. It may be more difficult to get your magnesium requirements met if you are on a ketogenic diet. Many magnesium-rich foods such as beans and fruits, are high in carbohydrates.
If you are following a ketogenic diet, it may be beneficial to take 200-400mg of magnesium each day. Supplementing with magnesium can reduce cramps, insomnia, and irritability. This is a common symptom for those who are transitioning to a ketogenic lifestyle.
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Magnesium citrate, magnesium gluconate, and magnesium glycinate are some of the most absorbable forms.
These low-carb, high-magnesium-rich foods are a great way to increase your magnesium intake.
- Spinach
- Avocado
- Swiss chard
- Pumpkin seeds
- Mackerel
SUMMARY
Keto-eaters may be more at risk for magnesium deficiencies. You can meet your daily magnesium needs by taking a magnesium supplement, or eating low-carb, high-magnesium-rich foods.
2. MCT Oil
Keto dieters love medium-chain triglycerides (or MCTs) as a supplement. They are metabolized differently to long-chain triglycerides, which is the most common type fat in food. MCTs are quickly broken down by the liver and enter your bloodstream, where they can be used to fuel your brain and muscles.
Coconut oil has about 17% of its MCTs in the form MCTs that have potential metabolic benefits. Take MCT oil (made from MCTs extracted from coconut or palm oils) can provide a concentrated amount of MCTs that may be beneficial for people who are following a ketogenic diet. MCT oil supplementation can be beneficial for keto dieters as it can increase your fat intake quickly, which can raise ketone levels and help you stay in ketosis.
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It also has been shown to increase weight loss and feelings of fullness. This can be helpful for people who use the ketogenic diet to lose weight. MCT oil can easily be added to smoothies and shakes, or taken by the spoonful as a quick fat-burner. Start with a small amount (1 teaspoon or 5ml) of MCT oil and see how it reacts to your body before you increase the recommended dosage.
Some people may experience nausea and diarrhea from MCT oil.
SUMMARY
MCT oil, a fast-digestible fat, can be used to aid ketogenic dieters increase fat intake and keep them in ketosis.
3. Omega-3 Fatty Acids
Supplements of omega-3 fatty acids, such as fish oil or krill oil are high in docosahexaenoic and eicosapentaenoic acids (DHA), which have many health benefits. DHA and EPA have been shown to lower inflammation, prevent heart disease and reduce mental decline.
Western diets are higher in omega-6 fatty acid (found in processed foods and vegetable oils) and lower in Omega-3s (found primarily in fatty fish). This imbalance can cause inflammation and increase the risk of developing inflammatory diseases.
People on ketogenic diets may find Omega-3 supplements particularly helpful. They can help maintain a healthy ratio of omega-3 to HTML6 when eating a high-fat diet. Additionally, omega-3 supplements can increase the impact of the ketogenic diet on overall health.
One study found that those following a ketogenic diet supplemented with Omega-3 Fatty Acids from Krill Oil experienced greater reductions in their triglycerides and insulin levels than those who didn’t. Look for a trusted brand that offers at least 500 mg of EPA/DHA per 1,000mg serving when you are looking for omega-3 supplements.
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People taking blood-thinning medication should consult their doctor before taking any omega-3 supplements. They can increase the risk of bleeding and further thin your blood.
Increase your intake of omega-3 fat acids by eating keto-friendly foods like salmon, sardines, and anchovies.
SUMMARY
Supplements containing omega-3 fatty acids can lower inflammation and heart disease risk factors. They also help to maintain a healthy ratio of omega-3s to Omega-6s.
4. Vitamin D
For everyone’s health, it is essential to have optimal levels of vitamin D. This includes people who follow ketogenic diets.
Although the keto diet does not necessarily increase your risk of developing a vitamin-D deficiency, it is a good idea to supplement with this vitamin as vitamin D deficiency is quite common.
Vitamin D is essential for many bodily functions. It also facilitates the absorption calcium. This is especially important for those who are lactose-intolerant.
Vitamin D can also support your immune system by regulating cell growth, improving bone health, and lowering inflammation.
Vitamin D supplements are recommended by many health professionals because few foods contain this vital vitamin.
A blood test can be done by your doctor to determine if you are deficient in vitaminD and then prescribe the proper dose based on your individual needs.
SUMMARY
Vitamin D deficiency can be common so it is a good idea to have your vitamin D levels checked by people who follow the ketogenic diet and supplement accordingly.
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5. Digestive Enzymes
The ketogenic diet has a lot of complaints from people who are new to it. They complain that the high fat content is hard on their digestive system.
The keto diet can contain up to 75% fat. This means that people who have been eating lower fat diets may experience nausea and diarrhea.
Additionally, even though the ketogenic diet has moderate protein intake, some people may be used to eating a lot more than they are used too. This can cause side effects in the digestive system.
A digestive enzyme blend may be able to help you if you are experiencing digestive problems such as nausea, diarrhea, and bloating after switching to a ketogenic diet. It contains enzymes that can break down fats (lipases), and proteins (proteases).
Additionally, post-workout soreness can be reduced by proteolytic enzymes (enzymes that break down and digest proteins). This is a benefit for exercise enthusiasts who follow a ketogenic diet.
SUMMARY
A digestive supplement with both lipase and protease enzymes may be helpful in relieving digestive symptoms associated with a ketogenic diet.
6. Exogenous Ketones
Exogenous ketones refer to ketones that are obtained from an external source. Endogenous ketones, on the other hand, are ketones your body produces naturally through a process called ketogenesis.
To increase blood ketone levels, people who follow a ketogenic diet often take exogenous ketone supplementation.
Exogenous ketones can help you get ketosis faster. However, there are other benefits.
They have also been proven to increase athletic performance, speed up muscle recovery, and reduce appetite.
Exogenous ketones are not well researched and experts believe they don’t need to be taken by keto dieters.
Furthermore, the majority of studies on exogenous ketonenes focused on a stronger type of exogenous ketone called ketone esters and not ketone salts which are the most commonly found in supplements.
These supplements may be helpful for some people, but more research is required to determine their potential risks and benefits.
SUMMARY
Exogenous ketones can increase ketone levels, reduce appetite, and improve athletic performance. These supplements are still being evaluated for effectiveness.
7. Greens Powder
Everyone should increase their vegetable intake.
Vegetables are rich in vitamins, minerals, and powerful plant compounds. These can help fight inflammation, lower the risk of disease, and improve your body’s ability to function at its best.
Although not everyone who follows a keto diet is necessarily starving, it can be more difficult to eat enough vegetables.
A greens powder can be added to any supplement to increase your vegetable intake.
Many greens powders are made up of a mix of different plants such as spinach, spirulina and chlorella.
You can add greens powders to smoothies, shakes, and drinks. This makes them an easy way to get more healthy produce.
People following a ketogenic diet can also eat more whole-food, low carb vegetables.
Although it should not be substituted for fresh produce, well-balanced greens supplements are an easy way for those on keto to boost their nutrient intake.
SUMMARY
Powdered greens powders are made from powdered versions of healthy plants such as spinach, spirulina, and kale. These powders can be a convenient source for nutrients for those who are following a ketogenic diet.
8. Electrolyte Supplements and Mineral-Rich Foods
People following the ketogenic diet should be able to add minerals to their diet. This is especially important when they are first starting this diet.
It can be difficult to adjust to very low carbohydrate intake for the first few weeks.
The body will lose more water if it switches to a ketogenic diet.
Low levels of magnesium, sodium, and potassium can also lead to symptoms of the flu such as fatigue, muscle cramps, headaches, and muscle cramps.
Athletes who are following a ketogenic diet might experience greater fluid and electrolyte loss through sweating.
The best way to add sodium is through diet. Most people can meet their sodium requirements by simply salting food or drinking broth with bouillon cubes.
You can also counterminemineral loss by increasing your intake of potassium and magnesium-rich foods.
High in potassium and magnesium, dark leafy greens, avocados, and seeds are all keto-friendly food options.
You can also buy electrolyte supplements that contain sodium, potassium, and magnesium.
SUMMARY
To avoid unpleasant symptoms such as fatigue, muscle cramps, headaches, and muscle cramps, people who follow a ketogenic diet need to increase their intake of sodium, potassium, and magnesium.
9. Supplements to Boost Athletic Performance
These supplements may be beneficial for athletes who are trying to improve their performance on a ketogenic diet.
- Creatine Monohydrate: Creatine Monohydrate has been extensively researched and shown to increase muscle growth, exercise performance, and strength.
- Caffeine A cup of green tea or coffee can improve athletic performance and increase energy levels, particularly for athletes who are transitioning to keto.
- Branched chain amino acids (BCAAs: Supplements with branched-chain aminos have been shown to decrease exercise-related muscle injury, muscle soreness, and fatigue.
- HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts.
- Beta-alanine Supplementing your diet with beta-alanine can help you avoid fatigue and muscle pain.
SUMMARY
Certain supplements may be beneficial to athletes who are following a ketogenic diet. They can preserve muscle mass, increase performance, and prevent fatigue.
The bottom line
For many reasons, the high-fat, low carb ketogenic diet is used, including to promote weight reduction and boost athletic performance. Supplements can help ease the transition and reduce the symptoms of keto flu. Additionally, supplements can increase the nutritional value of ketogenic diet plans and even improve athletic performance. These supplements can optimize nutrition and help you thrive on a ketogenic diet.
Original Source of the original story >> The 9 Best Keto Supplements
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