July 3 2020
With the increasing popularity of the keto diet, the interested in how to best optimise your health following this low-carb, high-fat eating plan has also grown. Since the keto diet cuts out quite a few food options, it's recommended that you supplement it with specific nutrients. These ketosis supplements can reduce the adverse impact of the keto flu, and it can even boost athletic performance when exercising on a low-carb diet. Here are some of the keto supplements that you should consider taking when following a keto diet plan.
Magnesium is a mineral that regulates blood sugar levels, boosts energy and enhances your immune system. Due to the reliance on processed foods, magnesium-depleting medication and a few other factors, a significant portion of the population has a risk of being magnesium deficient. Meeting your magnesium needs can be even more difficult on a ketogenic diet, since many foods that are rich in magnesium are also high in carbs, like fruits and beans, for instance. That being said, taking 200 to 400 mg of magnesium a day can be very beneficial when you're on a keto diet. Magnesium keto supplements can help reduce difficulty sleeping, muscle cramps and irritability, all of which are common symptoms by people transitioning to a keto diet. If you want to increase your magnesium intake through foods, look to incorporate spinach, avocado, pumpkin seeds, Swiss chard or mackerel into your diet.
Adding minerals to your diet should be one of the most important things you should focus on when switching to a ketogenic diet. The first few weeks can be quite challenging for the body, as it needs to adapt to a low number of carbs consumed, which also leads to more water loss from the body. The levels of magnesium, potassium and sodium can also drop, leading to symptoms of a ketogenic flu, like muscle cramps, fatigue and headaches. Athletes, especially can experience even more electrolyte and fluid losses through sweating, making these keto supplements even more important for active people. Getting your sodium intake is best through a diet, by simply salting all of your food. Nuts, dark leafy greens, seeds and avocados are all foods that are keto-friendly and rich in both potassium and magnesium.
Krill and fish oil are rich in omega-3 fatty acids like docosahexaenoic acid and eicosapentaenoic acids that can improve your health in several ways. Both of these have been shown to lower heart disease risk, reduce inflammation and prevent mental decline. Most western diets are high in omega-6 fatty acids and low in omega-3 acids. This imbalance can lead to inflammation in the body, and has been linked to many inflammatory diseases. That being said, omega-3 supplements can be especially beneficial for people on keto diets who need to maintain a healthy omega-3 to omega-6 balance when following this high-fat diet. Additionally, omega-3 supplements can maximise the benefits of a ketogenic diet on your overall health. Studies show that complementing your keto diet with these supplements can reduce your insulin, triglycerides and inflammatory markers.
Vitamin D deficiency is common in general, so you should be supplementing with this vitamin regardless whether you're on a keto diet or not. Vitamin D is important for a range of bodily functions, including the absorption of calcium, which is a nutrient that people on a ketogenic diet could lack, especially if they're lactose intolerant. Further, vitamin D boosts your immune system, promotes bone health, regulates cellular growth and reduces inflammation. There aren't many good foods as source for vitamin D, which is why many health professionals recommend supplementation for proper intake.
MCTs, also known as medium-chain triglycerides are a popular supplement among ketogenic dieters. They're metabolised quite differently than long-chain triglycerides, which are the most common type of fat in foods. MCTs are quickly broken down by your liver and enter the bloodstream where they're used as fuel source for your muscles and brain. Coconut oil is a rich source of MCTs, but taking MCT oil as a supplement is even higher in MCTs. MCTs are important because they quickly up your fat intake when on a keto diet, resulting in increased ketone levels, helping you stay in ketosis. Medium-chain triglycerides can also help your weight loss by increasing the feeling of fullness. Always start with a lower dose to see how your body reacts to it before increasing to the recommended dose listed on the supplement.
People follow the keto diet for a variety of reasons, from promoting weight loss to improving athletic performance. The aforementioned supplements can make the transition to the diet easier by reducing the symptoms of the keto flu. Additionally, some supplements can enhance the nutritional value of the diet and even improve athletic performance. Taking supplements for a keto diet helps optimise nutrition and lets you thrive while on the diet.