The ketogenic (keto) diet is popular for weight loss and energy, but it can sometimes fail to provide essential nutrients. Because the keto diet limits certain foods, some people may find it harder to get all the vitamins and minerals they need to stay healthy.
In this article, we’ll explore how a keto diet works, why supplements can be important, and six key supplements we recommend for anyone following this low-carb lifestyle.
How does a keto diet work?
A keto diet puts your body in ketosis and reduces the carbohydrates you eat. This causes your body to burn fat for energy instead of carbs, helping you lower blood sugar levels, manage weight, and improve cholesterol and blood pressure.
Studies show that limiting calories or following different types of fasting (like intermittent fasting) can help animals live longer and lower the risk of certain diseases, especially those related to metabolism and cancer.
Fasting helps your body reduce inflammation, handle stress better, and manage glucose levels more effectively. However, scientists are still determining whether these health benefits are mainly due to eating fewer calories or cutting down certain nutrients, like carbs.
Does a keto diet need supplements?
If you’re on a keto diet and wondering about supplements, it’s worth knowing that some essential nutrients might cause a vitamin deficiency. Therefore, taking supplements can help fill these gaps.
For example, calcium and vitamin D are crucial for keeping bones strong. Without enough, you may be at risk for osteoporosis, where bones become fragile, or osteomalacia, which can cause bone pain and weak muscles.
Iron is also essential. A lack of iron can lead to iron deficiency anemia, which may leave you tired and weak and even weaken your immune system.
Finally, fiber, which can be low on a keto diet, helps with digestion and regular bowel movements. Getting enough insoluble fiber can help prevent constipation.
Supplements anyone on a keto diet should consider
Certain supplements can help fill nutrient gaps and support overall health for those following a keto diet, as the diet restricts certain foods that provide essential vitamins and minerals.
Sodium
If you don’t have high blood pressure that requires medication, starting with 4-5 grams of sodium daily is recommended to avoid “keto flu” symptoms. Keep up this sodium intake throughout your keto diet by adding salt to your meals and drinking 1-2 cups of broth or bouillon.
Magnesium
This mineral supports nerve and muscle function and is found in meats, leafy greens, and nuts. Muscle cramps, fatigue, or an unusual heart rhythm may indicate that you should add a magnesium supplement.
Potassium
Potassium is an electrolyte that helps manage blood pressure, fluid balance, muscle contractions, and nerve function. While it’s abundant in bananas, you can also get it from meat, non-starchy vegetables, and avocados. Retain the cooking liquids from meat and steam rather than boil veggies to preserve potassium (and magnesium).
Omega-3 Fats
Essential for overall health, omega-3 fats are found in cold-water fish (like salmon, tuna, herring, mackerel, and sardines) and omega-3-rich eggs. Aim to eat fish three times a week or have two omega-3-rich eggs daily. If these foods aren’t a regular part of your diet, a fish oil or flaxseed supplement could be a good option.
Vitamin D
Vitamin D is vital for immune support, bone health, and calcium absorption. While sunlight exposure can help your body produce vitamin D, those on a keto diet or who spend limited time outside may want to consider a supplement to ensure adequate levels and support overall wellness.
Calcium
Calcium is key for strong bones and proper muscle function, but it can sometimes be lacking in a keto diet, restricting certain dairy products. Leafy greens, fish with bones (like sardines), and fortified alternatives can provide calcium, but a supplement may be beneficial if these foods aren’t a regular part of your meals.
The bottom line
The high-fat, low-carb ketogenic diet is popular for weight loss and enhancing athletic performance. Certain supplements can ease the transition into ketosis, helping to reduce symptoms like the “keto flu.” Additionally, supplements can boost the nutritional quality of a keto diet, supporting energy levels and even improving physical performance. By incorporating these supplements, you can optimize your nutrition and thrive on a keto diet.
Check out these 10X Health supplements that can help you optimize your keto diet!
