Supplements for a Keto Diet

When you start your Keto journey you need plenty of fat.  Where that fat comes from is completely your choice.  For a lot of people that’s bacon, avocado, heavy cream and butter.

But the adaption period to a ketogenic diet can be rough.  You may feel like calling it quits before even entering ketosis, which is when most of the fat burning happens.

The supplements below will help you avoid, or make it through the dreaded “keto flu” that many experience in those early days.

Electrolytes

Switching your body’s preferred source of fuel from carbohydrates to fat can be hard.  Not only does it take time, but along the way you may run into headaches, maybe some nausea, and for a lot just starting out, fatigue.  People refer to this as the “keto flu”.

As carbs leave, so do key electrolytes such as sodium and potassium.  If you’re dehydrated or lacking in electrolytes the symptoms are going to feel much worse.

To prevent the symptoms of keto flu you should consider supplementing electrolytes.

The best way to get more sodium and potassium is to add them to your diet.  This can be accomplished by eating keto friendly foods that are naturally higher in sodium such as eggs and lean meats.  Sprinkling on some Lite Salt (a combination of both sodium and potassium) will help you hit both at the same time.

There are also some very affordable Potassium Gluconate supplements that may be a good choice.

Magnesium

Magnesium is an essential nutrient for the body, but magnesium deficiency is relatively common.  It is more common among people eating a lower carb diet partially due to the diuretic effect it has on your body.

Low magnesium can lead to fatigue, neurological damage and muscle cramps, among other things.

In order to deal with magnesium deficiency you can eat keto friendly magnesium rich foods such as avocadoes, full-fat yogurt, and low carb nuts.  You may also want to consider a high quality magnesium supplement such as Natural Vitality Natural Calm.

Multivitamins

Cutting out the carbs can impact your body’s intake of other basic micronutrients and vitamins.  Taking multivitamin can fill any nutritional gaps that may open up and prevent and deficiency problems.

When choosing a multivitamin, make sure you read the label carefully as this will tell you which nutrients it contains, and what daily percentage value of each.

Make sure it as all the basic vitamins and minerals.  Most multivitamins will contain vitamin A, B Complex, C, D, E, and some level of potassium, iodine, biotin, selenium, borate, zinc, calcium, magnesium, manganese and iron.

A good, affordable option is Nature Made Multi Complete as it contains 100% of your daily requirements of the most important vitamins and minerals, however potassium and magnesium will still need additional supplementation.

Coconut Oil of MCT Oil

Sometimes a pure fat source such as Coconut Oil or MCT Oil is superior way of getting fats and calories into your diet, either as a supplement, or mixed into a shake or coffee.

MCTs (Medium Chain Triglycerides) provide 14g of fat per tablespoon, and unlike Long Chain Triglycerides (the type of fats in most fatty foods) are a unique source of fat because they enter the blood quicker.  This allows them to quickly become a fuel source for your brain and muscles.  Adding MCTs through the day can help you make that transition into ketosis smooth, and stave off that fatigue.

Coconut oil is a great source of MCTs, making up about 60% of its fat content.  You can try adding it to a smoothie, using it to cook in instead of regular butter or oils, or melting and drizzling over veggies, fish or meat.

Now MCT Oil is available from Amazon at a reasonable price, or you can try a powdered MCT such as Perfect Keto MCT Powder (I am currently using this version) which I find easier to incorporate into shakes, and it acts as a creamer for your coffee.  Coconut Oil should be available from any major grocery store.

Fiber

Just because you’re all about eating fat doesn’t mean you shouldn’t also be eating veggies.  If you’re not a fan of broccoli and greens, you should consider adding a fiber supplement to your diet.  Fiber helps keep you “regular” and gives you that feeling of being full.

Supplements like Now Fiber 3 are made with flax seed so they also have a relatively high fat content without adding a lot of extra carbs.

You could also try adding fiber supplements such as Psyllium Husk Powder, Coconut Flour, Chia Seeds or Flax Seeds into your recipes to bump up that fiber content.