The Keto diet involves meals that are high in fat and low in carbs. While the diet lowers sugar and insulin levels, you can miss out on essential nutrients and minerals. As a result, many on the diet use Keto pills and supplements to make up for the deficiency.
Keto supplements make the transition into the diet easier as your body gets used to the difference. You can decrease the “Keto flu” symptoms by taking supplements or ensuring your diet includes certain Keto-friendly foods. Find out what supplements can help you avoid the common symptoms of a Keto diet.
On the Keto diet, it can be challenging to meet your daily magnesium needs. The daily recommended dietary allowance for magnesium varies by gender and age, but most adult males need between 400 and 420 mg, and most adult women need between 310 and 320mg.
The mineral boosts energy, supports your immune system, and regulates blood sugar levels. It can help reduce muscle cramping, irritability, difficulty sleeping, and other symptoms commonly experienced when transitioning to a keto diet.
Magnesium-rich foods are typically high in carbs. Here are some keto-friendly foods that are rich in magnesium but low on carbs:
- Avocado – 22 mg per serving
- Mackerel – 82 mg per serving
- Pumpkin seeds – 156 mg per serving
- Spinach – 78 mg per serving
- Swiss chard – 29 mg per serving
You can also take Keto diet supplements with 200 to 400 mg of magnesium to counter the risk of developing a magnesium deficiency. Magnesium is not the only mineral you may deplete when you switch to keto.
Most Keto foods are not rich in potassium, and it is the third most abundant mineral in the human body. Adults need 1600 to 2000 mg of potassium a day.
Potassium helps your muscles to contract and your nerves to function. Some of the symptoms related to switching to Keto meals – headaches, fatigue, and muscle cramps – can result from a drop in magnesium and potassium levels. Low potassium can also compromise lean muscle growth, irregular heartbeats, and respiratory distress.
Getting sufficient potassium can be tricky. While fruits and vegetables have significant potassium per serving, many of them are not keto compliant. Likewise, animal protein has potassium, but cooking can strip food of its potassium.
Potassium-rich foods that are keto-friendly include:
- Avocado – 708 mg per serving
- Spinach – 420 mg per serving
- Chicken breast – 358 mg per serving
- Salmon – 719 mg per serving
- Beef – 270 mg per serving
- Broccoli – 147 mg per serving
Sodium is another mineral that drops along with potassium and magnesium. But you can simply sprinkle some salt on your food to increase your sodium levels. However, some substances are more difficult to get into your body without supplement pills.
MCT oils are popular Keto supplements, as they increase fat intake to keep your body in ketosis. Supplements with this oil act as a Keto boost for getting your body into a state of burning more fat. You can also find MCTs naturally in coconut oil
The Keto pills of MCT are easily digestible, and your liver will break down the oil quickly. Once it reaches your bloodstream, your body uses it as fuel for your muscles and brain. Most people use it for:
- Fat and nutrient intake problems.
- Weight loss.
- Appetite control.
- Inflammation.
- Additional energy.
- Soothing and treating skin infections.
Keto diet products incorporate MCTs since they increase feelings of fullness. You can put MCT oil easily in smoothies, shakes, and coffee.
When starting, one teaspoon or five ml is a significant dose to see how your body reacts, as some can feel nausea or have diarrhea. You should not have more than four to seven tablespoons daily.
Coconut oil is not the only oil you may need to add to your diet. Other oils have different minerals and supplements that can make up for the nutritional deficiencies with Keto meals.
Eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids that lower the risk of heart disease and inflammation and prevent mental decline. Keto dieters who take Keto pills with omega-3 fatty acids have lower triglycerides, inflammatory, and insulin markers.
The western diet has more processed foods and meals with vegetable oil, which increases the amount of omega-6 fatty acids consumed. Adding omega-3 fatty acids balances the omega-3 to omega-6 ratio.
Supplements with omega-3 fatty acids should have at least a combination of 500 mg of EPA and DHA. If you want to increase your omega-3 fatty acids through your diet, you can eat more:
- Salmon – 4 grams per serving
- Anchovies – 0.45 grams per serving
- Sardines – 2 grams per serving
- Walnuts – 2.5 grams per serving
- Herring – 1.5 grams per serving
- Flaxseeds – 1.5 grams per serving
It is important to check with your doctor before adding supplements to your dietary regime. For instance, omega-3 supplements can increase your risk of bleeding if you are on blood-thinning medication.
While you can increase your omega-3 levels by adding more fatty fish to your diet, Keto supplements can still give you a boost to kick start your diet.
You can find Keto tablets, pills, and liquids that promote weight loss. These supplements have nutrients like the ones previously mentioned.
Keto diet pills that claim to help you lose weight faster and increase energy levels contain exogenous ketones. Exogenous ketones can help Keto dieters reach ketosis more quickly. The two main forms of ketone supplements are:
- Ketone salts with sodium, potassium, magnesium, and calcium. You can usually find these in the form of liquid or powder.
- Ketone esters, which are linked with the compound ester.
The recommended daily amount is 12 grams of ketone salts. Most ketone supplements have eight to 12 grams.
Keto supplements can ease the side effects that can occur when switching to a Keto diet. Keep in mind that the Food and Drug Administration (FDA) does not regulate these supplements, so they are not subjected to agency tests for safety, effectiveness, and purity.