Can you get all the nutrients you need from Keto-friendly foods?
Or you need to take supplements so your body can function correctly …
Well, to be honest, supplements can make your Keto Diet significantly easier. Getting all your required nutrition while focusing on hitting all your macros can be hard. And here’s where supplements kick in.
So you know, the quality of macros and micronutrients you’re consuming makes ketosis and the Keto diet healthy. But to stick to a proper keto diet, you need to understand supplements.
If you ask yourself …
“What supplements should I take on Keto?”
Then you’re about to find out what Keto supplements work best on this restrictive diet.
What Are Keto Supplements: Do Keto Supplements Work?
Firstly, you need to know that the Keto Diet is one of a kind because it changes your metabolism.
Usually, your body’s default energy source is glucose from carbohydrates. But when you start a low-carb, Keto Diet, you deplete all the glucose and take away your body’s main source of energy.
How does your body adapt?
It switches gears and starts using a different energy source. And that energy source is fat. When this starts to happen, your body begins the ketogenesis process, meaning that fat stores convert into ketones in your liver, giving you an alternative energy fuel.
From that moment, you’re a fat-fueled machine instead of a carb-fueled machine. But the change can be a bit drastic, and like all changes, it can take some adjustment until your body settles.
Thankfully, Keto supplements help you go through these changes with little to no side effects. And yes, Keto supplements do work.
Below I’ve listed you some specific cases where keto supplements fill your keto needs.
Keto Supplements Reduce Symptoms of the Keto Flu
You see, lack of vitamins and minerals during the ketosis transition can cause you Keto Flu symptoms. As your cells consume all the glycogen stores in your body, you start losing water and lots of essential electrolytes with it.
But, thankfully, taking the right supplements, such as electrolytes, can help you with Keto Flu symptoms and make your change more manageable.
Related: Keto-Flu Symptoms: How To Get Rid Of Keto Flu?
Keto Supplements Fill The Nutritional Gaps in Your Keto Diet
Since the Keto Diet doesn’t allow you to eat fruits or starchy vegetables, getting the vitamins and minerals can be a problem. More than that, if you see that your digestion changes and you need a little bit more bulk, supplementing with fiber should be an option.
Luckily, Keto supplements ease your transition to Keto because they provide you with essential vitamins and minerals until you adjust your eating patterns appropriately. And that’s why taking a greens supplement can help you if you’re not kale or other leafy greens fan.
Keto Supplements Support Your Health Goals
If you started the Keto Diet for health goals, then Keto supplements can help you support them. Fish oil, for example, can help you think better, while MCT oil can help you with weight loss.
You see, taking supplements on Keto helps you achieve more with less effort, and understanding how certain supplements work makes it easier for you to know if you should use them or not.
What Are The Best Keto Supplements?
If you decide to follow the Keto Diet, or you’re already sticking to it, here are the best Keto supplements to consider using:
1.Best Keto Electrolyte Supplements for Fluid Balance
Even if there are many health benefits when you follow a Keto Diet, you can still miss out on some essential minerals like potassium, magnesium, sodium, and calcium. Minerals coming from non-ketogenic foods.
So you know, these electrolytes regulate nerve and muscle function, among many other things.
Being a low-carb diet, the Keto Diet makes your kidneys dump excess water, eliminating sodium and other electrolytes that your body needs to replenish. If you feel symptoms like headaches, fatigue, and constipation, also known as Keto Flu symptoms, they may be a sign of low levels of electrolytes, especially sodium and potassium.
Thankfully, when you replenish these essential electrolytes by food or supplements, the Keto Flu symptoms reduce, and you protect yourself from long-term deficiency on Keto.
The most important electrolytes to be aware of on the Keto Diet are the following:
A healthy balance of sodium in the body is mandatory for nerve and muscle function. You see, sodium’s ability to retain water is essential for you to keep a balance of other electrolytes too.
Since most diets encourage you to take less sodium, if you follow the Keto Diet, you might consider the opposite. And that’s because you might lose lots of sodium with the water loss, especially when you begin the diet.
How To Get Sodium
Even if you don’t need a sodium supplement, you’ll need to replenish sodium losses on Keto by:
- Adding salt to your food and drinks (Himalayan sea salt is the best).
- Drinking bone broth regularly.
- Eating sodium-rich foods like red meats and eggs.
More than that, sodium impacts your blood pressure, so you need to monitor your intake if you have hypertension problems. You shouldn’t take more than 2300 mg of sodium a day.
You see, having magnesium deficiencies is quite common. And even more when you decide to stick to a low-carb diet.
How to check if your magnesium levels are on point?
Blood testing is the best way to make sure your magnesium levels are good. Common signs of magnesium deficiency are muscle cramps and fatigue.
If you want to maintain normal heart rhythm, healthy immunity, and nerve and muscle function, magnesium supplements should be your go-to option. Alongside calcium, magnesium helps you maintain healthy bones and helps you with more than 300 bodily reactions, such as regulating sleep and keeping proper testosterone levels.
How To Get Magnesium
Pumpkin seeds, almonds, avocados, leafy green vegetables, and high-fat yogurts are some of the magnesium-rich foods that you can eat.
Sadly, these foods have carbs too, and it might be hard to eat enough of them to reach your magnesium needs without exceeding your daily carb intake.
If you’re a woman, 320 mg of magnesium should be your daily intake, and if you’re a man, 420 mg of magnesium should be more than enough.
Thankfully, potassium helps your body keep normal blood pressure, fluid balance, and also regulate your heart rate. More than that, it helps break down and use carbs while building proteins.
Related: Keto Cravings: How To Stop Carb Cravings
How To Get Potassium
Too much potassium is toxic. And that’s why supplementing with potassium is frequently discouraged.
The best potassium food sources are nuts, leafy greens, avocados, salmon, and mushrooms.
Calcium plays many roles in your body. Besides strengthening your bones, calcium helps you with blood clotting and muscle contraction.
How To Get Calcium
Healthy Keto sources of calcium are fish, leafy greens (broccoli, kale), dairy, and non-dairy milk (unsweetened and zero-carb).
Although you get some calcium from these sources, you might need to supplement with more calcium to cover your needs. Vitamin D should be your high-quality calcium supplement option.
How much calcium do you need?
Well, 1000 mg of calcium per day should do the job.
2.Best Keto Supplements For Weight Loss: MCT Oil
So you know, MCTs are the type of fat the body uses for energy immediately instead of storing them as fat. MCT oil or medium-chain triglycerides oil helps produce ketones in your body, necessary ketones to help you enter and stay in ketosis.
Thankfully, using MCTs for fuel is essential if you follow a Keto Diet, making it one of the best Keto supplements for weight loss. It helps you stay in a fat-burning energy state for longer and meets your daily macros for fat intake.
Related: Keto For Weight Loss: How To Use Ketogenic Diet For Losing Weight
How To Use MCT Oil
Good sources of MCTs are coconut oil, butter, cheese, and yogurt. But the best way to get your daily dose your body needs it to supplement with MCT oil or MCT oil powder.
3.Best Keto Supplements For Heart And Brain Health: Krill Oil
So you can function properly, your body needs three types of omega-3 fatty acids: EPA, DHA, and ALA.
Thankfully, krill oil is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both of these acids are very important for you to supplement because your body can’t make them on its own.
You can find the last type of fatty acids, ALA (alpha-linolenic acid), in walnuts, hemp seeds, and chia seeds. Your body can convert ALA to EPA and DHA, but the conversion rate is very low. And that’s why you should supplement with fish oil or eat high-quality fatty fish.
Since the Keto Diet has omega-3s naturally, lots of Keto foods are high in omega-6s, which may cause inflammation in large amounts. You should always try to achieve a 1:1 ratio of omega 6-s and omega-3s.
You see, supplementing with omega-3s can help you:
- Fight inflammation
- Ease depression symptoms
- Lower triglyceride levels in your blood
- Lower triglycerides more than a Keto Diet alone, and lowers LDL cholesterol, body fat, and BMI
So, why should you choose to supplement with krill oil?
Well, krill oil supplements have all the omega-3s of fish oil and some more benefits too. This fish oil also has phospholipids and astaxanthin — a powerful antioxidant that reduces damage to your brain and central nervous system from oxidative stress.
Related: Top 10 Antioxidants: Matcha Green Tea
In other words, krill oil is one of the best keto supplements, especially for brain health.
How To Use Krill Oil
Even if the American Heart Association recommends you 250-500 mg of EPA and DPA daily, studies show that you should take between 300 mg and 3 grams of krill oil. This quantity provides you with 45-450 mg of EPA and DHA per day.
Always make sure to take high-quality krill oil supplements and make sure it doesn’t have heavy metals or other contaminants.
4.Best Keto Supplements For Full Nutritional Support: Keto Greens
You see, taking loads of vitamins and minerals supplements is unrealistic, and most multivitamins won’t provide you with all the nutrients you need on Keto.
So, taking high-quality greens powder is a great way to cover all your nutritional bases.
Whole Green Superfoods To Use As Keto Supplements
Below I’ve listed you some functional whole food options for supplementing your Keto Diet. You should consider taking them consistently and add them to your daily routine.
1.Spirulina For Lower Cholesterol
You see, spirulina is a blue-green algae that has all the amino acids your body needs. In this way, spirulina is a complete protein that also has potassium, iron, magnesium, and other essential nutrients. Besides these, this algae has antioxidant properties too.
Related: 12 Antioxidant Rich Foods: Which Are The Best Antioxidant Supplements?
Thankfully, if you consume spirulina daily, your blood pressure and cholesterol cand improve. Usually, when you supplement with spirulina, your “bad” LDL cholesterol reduces, and your “good” HDL cholesterol rises.
How To Take Spirulina
You can take spirulina in capsule or powdered form, but you should highly consider the second one. Usually, your body absorbs the nutrients better in this way.
Read here my full article about spirulina.
2.Chlorella For Fighting Fatigue
Chlorella is also a green algae superfood, like spirulina.
The best time to take chlorella is in the early stages of the Keto Diet, since you may feel fatigued.
How To Use Chlorella
Usually, chlorella comes in capsules, tablets, and powder forms. You should always test it for metal contamination. As for consumption, you should go for the smoothie mix, since it’s easier for you to take.
Related: Chlorella Benefits: Which Are The Health Benefits Of Chlorella?
3.Turmeric To Combat Inflammation
So you know, some animal products can be inflammatory. And if you can’t eat higher-quality meats and dairy products as much as you want, taking anti-inflammatory supplements should be a strong option.
You see, besides fish oil, turmeric is a powerful anti-inflammatory food. It has curcumin, helping you neutralize inflammatory foods.
How To Take Turmeric
You can use it when you cook or combine it with ghee, coconut oil, and cinnamon to make turmeric tea. Add some black pepper for enhanced curcumin absorption.
Another option to supplement with turmeric is taking a powder supplement.
If you’re looking for one of the best Keto supplements that provide you with most of the essential nutrients, then Organifi Green Juice is your go-to option.
This green juice blend has eleven superfoods in it that help you stick to the Keto diet and cover all the nutritional aspects of it. Organifi includes Turmeric, Spirulina, Chlorella, Ashwagandha (read here more), Matcha Green Tea, and many others.
Read here my full review article of Organifi and decide whether you should get this product or not.