Best Keto Diet Supplements That Truly Help

Best Keto Diet Supplements – That Truly Help

Best Keto Supplements

let’s get one thing straight it is always best if you can get the nutrients you need from real food, but in some cases, this can be difficult.
Because the keto diet cuts out a variety of food options, it is a good idea to supplement with certain nutrients.
Not to mention, some dietary supplements can help dieters reduce the effects of keto flu and even improve athletic performance when exercising on a low carb diet.
Here are the best keto diet supplements. 

I know it a jungle but it does matter what source you get your supplements from, magnesium is not just magnesium, the same with Omega-3 and so one, I will make a post about it, but until then feel free to ask questions in the comments below.

In many cases, it is better to go without then to buy a bad quality. 

Of course, there is a lot more to be said about each of these 8 supplements but this post serves only as a quick overview.
I have included science references on every one of them feel free to dive in, I will go more in-depth in with them in the near future.  

1. MAGNESIUM

Magnesium is a mineral that increases energy, regulates blood sugar and supports your immune system.

Research suggests that a large part of the population has or is at risk of developing magnesium deficiency due to magnesium-suppressing drugs, dependence on processed foods and other factors. On a ketogenic diet, it can be even harder to meet your magnesium needs.

For these reasons it may be beneficial to take 200-400 mg of magnesium a day if you are on a keto diet.
Supplementary with magnesium can help reduce muscle cramps, problems with sleep and irritability – all symptoms that often occur when switching to ketogenic diets.

Low-carb, magnesium-rich options:

  • mackerel
  • avocado
  • Swiss chard
  • Spinach
  • Pumpkin seeds

Those who follow a ketogenic diet may be at higher risk of developing a magnesium deficiency. If you are taking a magnesium supplement or eating more low carb content, you can help meet your daily requirements.Those who follow a ketogenic diet may be at higher risk of developing a magnesium deficiency. If you are taking a magnesium supplement or eating more low carb content, you can help meet your daily requirements.

http://www.sciencedirect.com/science/article…

2. MCT oil

MCT stands for “medium chain triglycerides, and are a popular supplement among keto diets.
MCT oil stays liquid at about room temperature and is odorless, colorless. this makes it a perfect fat to add to food, coffee, and smoothies for extra brain energy and boosting benefits.

They are metabolized differently than long-chain triglycerides, the most common form of fat found in foods.
MCT oil (produced by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and may benefit those following a ketogenic diet.

Supplementary with MCT oil can help keto dieters as it can quickly increase your fat intake, increasing ketone levels and helping you maintain ketosis.

Personally, MCT is one of those supplements I use every day. 


3. Omega-3 Fatty Acids

When dealing with omega-3 supplements, choose a reputable brand that gives at least one combined 500 mg EPA and DHA per day. 1000 mg serving.
If you gonna take omega-3 from your food then you should choose sea-based creatures like wild salmon or even something like seaweed.
Note Don’t eat farm-raised salmon as they tend to store Dioxins are a type of toxin. that’s another story. just don’t. (see science references no 1)

Almost all people get enough of omega 6 and our bodies make its own omega 9, so personally, I would go for good quality omega 3 supplement if you can find a good quality then don’t buy anything.

SCIENCE REFERENCES
https://www.ewg.org/research/pcbs-farmed-salmon
http://www.neurobiologyofaging.org/article/S0197-4580(14)00355-8/abstract
http://www.ncbi.nlm.nih.gov/pubmed/23742847
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0128129
http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html


4. Digestive enzymes

One of the main complaints about the new to ketogenic diet is that the high-fat content of this eating pattern is hard on their digestive system.
As the keto diet can consist of up to 75% fat or more, those used to consume lower fat diets may experience unpleasant gastrointestinal symptoms such as nausea and diarrhea.

If you experience digestive problems such as nausea, diarrhea, and bloating when you transfer to a ketogenic diet, a digestive symbol mix containing enzymes that deplete fats (lipases) and proteins (proteases) can help optimize digestion.

In addition, proteolytic enzymes, which are enzymes that help break down and digest protein, have been shown to reduce pain after exercise, which may be a bonus for training enthusiasts on a keto diet.

By taking a digestive supplement that contains both protease and lipase enzymes that degrade protein and fat, it can help alleviate digestive symptoms related to a keratosis.


5. Exogenous Ketones

Exogenous ketones are ketones delivered through an external source, while endogenous ketones that are naturally produced.

Apart from helping you reach ketosis faster, exogenous ketone supplements have also been associated with other benefits, like speeding up muscle recovery, decrease appetite and increase athletic performance.

Exogenous Ketones can be expensive and not all of them taste very good. 🙂

Read our reviews on Perfect Keto they actually taste ok  Review On Perfect Keto – Weight Loss With Keto Diet

See a list of different brands and price levels.
From $10.99 to $200 on Amazon

SCIENCE REFERENCES
https://www.ncbi.nlm.nih.gov/pubmed/28668270
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4743170/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5670148/


6. Green powder

Most green powders contain a mixture of powdered plants such as spinach, spirulina, chlorella, kale, broccoli, wheatgrass and much more.
Green powders can be added to beverages, shakes and smoothies, making them a convenient way to increase your intake of healthy products.

Following a ketogenic diet, it is a good idea to add more full foods, low-carb vegetables to meals and snacks. While it should not be used as a substitute for fresh produce, a well-balanced greengrocer is an excellent and easy and healthy way to add a nutrient supplement to the meal plan.

Green powders contain powdered forms of healthy plants such as , spirulina, kale and spinach  They can provide a good source of nutrients to those who follow the ketogenic diets.

SCIENCE REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355664/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200191/
https://www.ncbi.nlm.nih.gov/pubmed/26156538
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734693/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5274660/


7. Electrolyte Supplements or Mineral Rich Foods

The focus on adding minerals through diet is important for people who follow a ketogenic diet, especially when you first switch to this way of eating.
The first few weeks can be challenging as the body adapts to the very low number of carbs consumed.

Transition to ketogenic diet results in increased water loss from the body.
Levels of sodium, potassium and magnesium may also decrease, leading to symptoms of keto flu such as a headache, muscle cramps and fatigue.

In addition, athletes following a keto diet may experience even greater fluid and electrolyte loss in sweat.
Adding sodium through your diet is the best strategy. It is simply salty food or sipping on a broth made with broth cubes to cover most people’s increased sodium requirements.

Increasing your intake of potassium and magnesium-rich foods can also counteract the loss of these important minerals.

People who follow a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms such as headaches, muscle cramps and fatigue.

SCIENCE REFERENCES
http://jamanetwork.com/journals/jama/fullart…
https://www.ncbi.nlm.nih.gov/pubmed/21731062
http://journals.mu-varna.bg/index.php/sssp/a…
https://www.liebertpub.com/doi/abs/10.1089/a…
https://onlinelibrary.wiley.com/doi/abs/10.1…
https://www.ncbi.nlm.nih.gov/pmc/articles/PM…


8. Supplements to increase athletic performance

Athletes wishing to increase performance while on ketogenic diets can benefit from taking the following supplements:

Creatine Monohydrate: Creatine Monohydrate is a comprehensive study of dietary supplements that have been shown to promote muscle enhancement, improve your workout and increase potency.

SCIENCE REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915971/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

HMB (beta-hydroxy-beta-methyl butyrate): HMB can help reduce muscle loss and increase muscle mass, especially in those who have just started an exercise program or increase the intensity of their exercise problems Beta-alanine: Supplemental to the amino acid beta-alanine can prevent fatigue and muscle burning when following a ketogenic diet

Athletes who follow a ketogenic diet can benefit from certain supplements that maintain muscle mass, increase performance and prevent fatigue.

SCIENCE REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3790739/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3568064/

Bottom line
The high-fat, low-carb ketogenic diet is followed for various reasons, from promoting weight loss to enhancing performance.
Some supplements can help the transition to ketosis easier and help reduce the symptoms of the keto flu.
In addition, many dietary supplements can improve the nutritional value of a ketogenic diet plan and even improve your workout performance and mental clearness.

8 thoughts on “Best Keto Diet Supplements – That Truly Help”

  1. My love for this blog post cannot be overemphasized; i had a little experience with some of the suppement listed here, most especially magnesium.I could remeber our family doctor gave thesame prescription to my granny and the result was breathtaking..My question goes thus:Does increase in pottasium and magnesium has any effect whatsoever

    1. Yes, one of the major functions of potassium is to maintain the excitability of nerve and muscle tissue. And evidence point in the direction that magnesium deficiency may be a critical factor in the cardiac arrhythmias associated with hypokalaemia. (explained) link:https://en.wikipedia.org/wiki/

      Here is a link to that explain the Magnesium and potassium Inter-relationships more in-depth. https://www.ncbi.nlm.nih.gov/p

      Have a nice weekend

  2. This is a good article on the different supplements you might need when you start a keto diet.  I’ve been researching the keto diet and am not fully certain that it is the diet for me.  I’ve done low carb in the past, but am not yet convinced of the keto diet.

    I like that the keto diet uses a lot of green vegetables.  Is there a list available for the nutrients available in the different vegetables that are keto friendly!

    I was not aware of the magnesium deficiency.  That is definitely something that I must look out for.

    Thanks, Ellen

    1. Hi, I think it is a good diet because when you reach ketosis you fell great without no craving.

      Here is a keto friendly list here that also include vegetables.

      https://my-best-shape.com/prin

      If you have muscle twitches and cramps or are feeling weak or have problem sleeping then you probably could use a little extra magnesium.

      Have a nice weekend

  3. I am very happy to come across this write up from you. I think that people like myself who are not deliberately on keto diet but have a poor eating habit, that is, the amount of food that we consume is just to little to supply the needed diets that the body needs. I will like to try out some of these supplements. Thanks for this once again. 

  4. Great post and good info. 

    I know somebody who wants to do a Keto diet, but he has no idea how to start it, and he is afraid that he will take the wrong stuff. 

    I will show him this post, since you explain very good what is good and the differences about it. 

    Thanks a lot for sharing it! 

  5. Hey there,

    This keto diet seems to be very popular. I have several friends who have tried it and now they swear by it.
    It turns out it’s very effective!

    I love mackerel and avocado so I might give it a try even though I am not overweight. I heard that it is very healthy to feast for several days

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