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7 Supplements People Doing Keto Should Consider Using
The ketogenic diet, popularly known as the keto diet, is a low-carb, high-fat diet that has been linked to weight loss and improved health. However, while the diet can be beneficial, it can also lead to certain nutritional deficiencies due to the restriction of certain food groups. This is where supplements come in. They can help fill the nutritional gaps and ensure that your body gets all the nutrients it needs to function optimally. In this article, we will explore seven supplements that people on a keto diet should consider using.
1. Magnesium
Magnesium is a crucial mineral that plays a role in over 300 enzymatic reactions in the body, including metabolism, heart health, and immune function. However, many people on a keto diet often fail to get enough magnesium because the diet restricts some of the richest sources of this mineral, such as beans and fruits.
Supplementing with magnesium can help prevent deficiencies that can lead to symptoms like muscle cramps, difficulty sleeping, and irritability. A study published in the Journal of the American College of Nutrition found that low magnesium status is often associated with inflammatory stress conditions, including obesity, diabetes, and hypertension.
It's recommended that men aim for 400-420 mg of magnesium per day, and women aim for 310-320 mg per day. Magnesium can be taken in supplement form, but it's also found in foods like spinach, pumpkin seeds, and almonds.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that's crucial for brain health. Studies have shown that they can reduce inflammation, lower heart disease risk, and prevent mental decline. However, they're often lacking in a typical ketogenic diet.
Supplementing with omega-3 fatty acids can help meet your body's needs and reap their health benefits. A study published in the Journal of the American Heart Association found that omega-3 fatty acid supplementation is associated with a significantly reduced risk of cardiovascular death, heart attack, and stroke.
Fish oil supplements are a great source of omega-3 fatty acids. They're also found in fatty fish like salmon, mackerel, and sardines. It's recommended that adults get at least 250–500 mg of combined EPA and DHA, the two key types of omega-3 fatty acids, per day.
3. Vitamin D
Vitamin D is essential for bone health, immune function, and mood regulation. However, many people, not just those on a keto diet, are deficient in this important vitamin. This is because few foods naturally contain vitamin D, and our bodies can only produce it when exposed to sunlight.
Supplementing with vitamin D can help ensure you're getting enough, which is especially important for those living in northern climates or for people who spend a lot of time indoors. A study published in the Archives of Internal Medicine found that vitamin D deficiency is associated with increased mortality in older adults.
Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both can help raise your vitamin D levels, but many studies suggest that D3 is more effective. The recommended daily intake is 600–800 IU, but many experts suggest that you need more than that for optimal health.
4. Digestive Enzymes
One common side effect of transitioning into a ketogenic diet is digestive discomfort, including diarrhea and constipation. This is because your body needs time to adjust to the change in your diet, especially the increase in fat intake.
Supplementing with digestive enzymes can help your body break down fats, proteins, and carbohydrates, reducing digestive discomfort. A study published in the Journal of Gastroenterology and Hepatology found that enzyme supplementation can improve symptoms of indigestion, including bloating, gas, and stomach pain.
There are many different types of digestive enzymes, but those that are most beneficial for people on a keto diet are lipases (which break down fats), proteases (which break down proteins), and amylases (which break down carbohydrates).
5. MCT Oil
MCT oil, or medium-chain triglyceride oil, is a type of fat that's quickly absorbed and converted into ketones, providing a rapid source of energy. This can be especially beneficial for those on a ketogenic diet, as it can help increase ketone levels and aid in weight loss.
A study published in the Journal of Nutrition found that MCT oil supplementation resulted in a greater loss of weight and fat mass compared to olive oil. This suggests that MCT oil could be beneficial for weight management.
MCT oil can be added to drinks like coffee and smoothies, or used in cooking. However, it's important to start with a small amount and increase gradually, as too much too soon can lead to digestive discomfort.
6. Electrolytes
Electrolytes, including sodium, potassium, and chloride, are minerals that carry an electric charge. They're crucial for many bodily functions, including maintaining fluid balance, nerve signaling, and muscle contractions. However, when starting a ketogenic diet, your body excretes more electrolytes than usual, which can lead to symptoms like fatigue, headaches, and constipation, often referred to as the “keto flu”.
Supplementing with electrolytes can help prevent these symptoms and ensure your body functions properly. A study published in the Journal of the International Society of Sports Nutrition found that electrolyte supplementation can improve exercise performance in those on a ketogenic diet.
Electrolyte supplements are available in various forms, including tablets, capsules, powders, and drinks. It's also important to stay hydrated and consume electrolyte-rich foods like avocados, leafy greens, and nuts.
7. Fiber
Fiber is a type of carbohydrate that your body can't digest. It's essential for digestive health, as it feeds the beneficial bacteria in your gut and promotes regular bowel movements. However, many people on a ketogenic diet struggle to get enough fiber, as the diet restricts many high-fiber foods like fruits, whole grains, and legumes.
Supplementing with fiber can help ensure you're getting enough, which can promote digestive health and help prevent constipation. A study published in the American Journal of Clinical Nutrition found that dietary fiber intake is associated with a lower risk of heart disease and diabetes.
Fiber supplements are available in various forms, including powders, capsules, and gummies. It's also important to consume high-fiber, low-carb foods like avocados, nuts, and seeds.
Conclusion
While the ketogenic diet can be beneficial for weight loss and improved health, it can also lead to certain nutritional deficiencies. Supplementing with magnesium, omega-3 fatty acids, vitamin D, digestive enzymes, MCT oil, electrolytes, and fiber can help fill these nutritional gaps and ensure your body gets all the nutrients it needs to function optimally. However, it's important to remember that supplements should not replace a balanced diet, but rather complement it. Always consult with a healthcare professional before starting any new supplement regimen.