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9 Recommended Supplements for Keto & Intermittent Fasting
The ketogenic diet and intermittent fasting are two popular dietary strategies that have been shown to promote weight loss, improve metabolic health, and potentially protect against diseases like diabetes and heart disease. However, both of these diets can be challenging to follow and may require some additional nutritional support to ensure optimal health. This article will explore nine recommended supplements for those following a ketogenic diet or practicing intermittent fasting.
1. Magnesium
Magnesium is a crucial mineral that plays a role in over 300 enzymatic reactions in the body, including energy production, DNA synthesis, and nerve function. However, it can be challenging to get enough magnesium from food sources on a ketogenic diet, as many high-magnesium foods are also high in carbs.
Supplementing with magnesium can help prevent deficiencies that can lead to symptoms like fatigue, muscle cramps, and irregular heartbeat. A 2018 study published in the Journal of the American Osteopathic Association found that magnesium supplementation can improve insulin resistance, a key factor in the development of type 2 diabetes and metabolic syndrome.
It's recommended to take 200-400mg of magnesium per day, preferably in the form of magnesium citrate, which is better absorbed by the body.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for brain health, inflammation control, and heart health. They are found in high amounts in fatty fish, chia seeds, and flaxseeds, but can be difficult to consume in adequate amounts on a ketogenic diet.
Supplementing with omega-3s can help ensure you're getting enough of these essential fats. A 2018 meta-analysis published in the Journal of Clinical Lipidology found that omega-3 supplementation can significantly reduce triglycerides and increase “good” HDL cholesterol, both of which are beneficial for heart health.
It's recommended to take 1-2 grams of omega-3s per day, preferably in the form of fish oil or algae oil for vegetarians and vegans.
3. Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for bone health, immune function, and mood regulation. While our bodies can produce vitamin D from sunlight, many people do not get enough sun exposure, especially during the winter months. Additionally, there are few food sources of vitamin D, and most are not keto-friendly.
Supplementing with vitamin D can help ensure you're getting enough of this essential vitamin. A 2017 study published in the British Journal of Nutrition found that vitamin D supplementation can improve bone mineral density, reducing the risk of fractures and osteoporosis.
It's recommended to take 1000-4000 IU of vitamin D per day, preferably in the form of vitamin D3, which is better absorbed by the body.
4. MCT Oil
MCT oil, or medium-chain triglyceride oil, is a type of fat that is quickly absorbed and converted into ketones, providing a rapid source of energy on a ketogenic diet. MCT oil can be added to coffee, smoothies, or salad dressings for an extra boost of healthy fats.
Supplementing with MCT oil can help increase ketone levels and promote fat loss. A 2018 study published in the Journal of Nutrition and Metabolism found that MCT oil supplementation can increase the rate of ketosis and reduce symptoms of “keto flu,” such as fatigue and brain fog.
It's recommended to start with 1 tablespoon of MCT oil per day and gradually increase to 2-3 tablespoons per day as tolerated.
5. Electrolytes
Electrolytes, including sodium, potassium, and calcium, are essential for maintaining fluid balance, nerve function, and muscle contractions. However, electrolyte levels can become depleted on a ketogenic diet or during fasting due to increased urination and reduced food intake.
Supplementing with electrolytes can help prevent deficiencies and symptoms like fatigue, muscle cramps, and headaches. A 2017 study published in the Journal of the International Society of Sports Nutrition found that electrolyte supplementation can improve endurance and performance in athletes following a ketogenic diet.
It's recommended to take an electrolyte supplement that provides at least 1000mg of sodium, 200mg of potassium, and 300mg of calcium per serving.
6. B Vitamins
B vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are essential for energy production, brain function, and red blood cell formation. However, many B vitamin-rich foods, like grains and legumes, are not allowed on a ketogenic diet.
Supplementing with a B-complex vitamin can help ensure you're getting enough of these essential nutrients. A 2018 study published in the Journal of Nutritional Science and Vitaminology found that B vitamin supplementation can improve energy levels and reduce symptoms of stress and fatigue.
It's recommended to take a B-complex supplement that provides 100% of the daily value for all eight B vitamins.
7. Fiber
Fiber is a type of carbohydrate that promotes healthy digestion, blood sugar control, and heart health. However, it can be challenging to get enough fiber on a ketogenic diet, as many high-fiber foods are also high in carbs.
Supplementing with fiber can help ensure you're getting enough of this essential nutrient. A 2017 study published in the American Journal of Clinical Nutrition found that fiber supplementation can improve blood sugar control and reduce the risk of heart disease.
It's recommended to take a fiber supplement that provides at least 5 grams of fiber per serving, such as psyllium husk or ground flaxseeds.
8. Probiotics
Probiotics are beneficial bacteria that promote gut health, immune function, and nutrient absorption. While fermented foods like yogurt and sauerkraut are good sources of probiotics, they can be difficult to incorporate into a ketogenic diet due to their carb content.
Supplementing with probiotics can help ensure you're getting enough of these beneficial bacteria. A 2018 study published in the Journal of Functional Foods found that probiotic supplementation can improve gut health and reduce inflammation.
It's recommended to take a probiotic supplement that provides at least 1 billion CFUs (colony forming units) of bacteria, including strains like Lactobacillus and Bifidobacterium.
9. Digestive Enzymes
Digestive enzymes, including proteases, lipases, and amylases, help break down proteins, fats, and carbohydrates in the digestive tract. However, the production of these enzymes can be reduced on a ketogenic diet or during fasting due to reduced food intake.
Supplementing with digestive enzymes can help improve digestion and nutrient absorption. A 2017 study published in the Journal of Gastroenterology and Hepatology found that digestive enzyme supplementation can reduce symptoms of indigestion, such as bloating and gas.
It's recommended to take a digestive enzyme supplement with each meal, especially if you're consuming a lot of fats and proteins.
Conclusion
While the ketogenic diet and intermittent fasting can provide numerous health benefits, they can also pose challenges in terms of meeting your nutritional needs. Supplementing with the right nutrients can help ensure you're getting all the essential vitamins, minerals, and other compounds necessary for optimal health. As always, it's important to consult with a healthcare provider before starting any new supplement regimen.