As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan.
Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients.
Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.
Here are the best supplements to take on a keto diet.
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.
If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options:
- Swiss chard
- Pumpkin seeds
Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. Taking a magnesium supplement or eating more low-carb, magnesium-rich foods can help you meet your daily requirements
2. 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.
3. Vitamin D
Having optimal levels of vitamin D is important for everyone’s health, including people following ketogenic diets.
Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly.
4. Digestive Enzymes
One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system. Taking a digestive supplement that contains both protease and lipase enzymes, which break down protein and fat respectively, may help relieve digestive symptoms related to transitioning to a keto diet.
5. Exogenous Ketones
Exogenous ketones are ketones supplied through an external source, while endogenous ketones are the type produced naturally by your body through a process called ketogenesis.
Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels.
Exogenous ketones may help raise ketone levels, decrease appetite and increase athletic performance. However, more research is needed to establish the effectiveness of these supplements.
6. Greens Powder
Increasing vegetable intake is something that everyone should focus on.
Greens powders contain powdered forms of healthy plants like spinach, spirulina and kale. They can provide a convenient source of nutrients to those following ketogenic diets.
7. Supplements to Boost Athletic Performance
Athletes following a ketogenic diet may benefit from certain supplements that preserve muscle mass, boost performance and prevent fatigue.