Ketosis Supplements: Necessary For Starting A Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate meal plan. Eating this way puts your body in a state of ketosis, in which you burn fat instead of sugar for energy. While it is possible to get most of the nutrients you need from the high-fat keto diet, some people may benefit from taking supplements to meet their daily nutrient intakes and optimise the health benefits of the diet.

The keto diet is naturally diuretic, so electrolytes are easily depleted. This can lead to symptoms of the 'keto flu', such as headaches, muscle cramps and fatigue. To combat this, it's important to drink lots of water and add a pinch of Himalayan salt or sea salt to your food and water. You may also want to consider taking an electrolyte supplement to promote rehydration.

The keto diet can also lead to a magnesium deficiency, as many magnesium-rich foods like beans and fruits are also high in carbs. Taking a magnesium supplement can help reduce muscle cramps, difficulty sleeping and irritability — all symptoms commonly experienced by those transitioning to a ketogenic diet.

Other supplements that may be beneficial for those on the keto diet include omega-3 fatty acids, vitamin D, medium-chain triglyceride oil (MCT oil), and exogenous ketones. However, it's important to consult a healthcare professional before starting any new diet or taking any supplements.

Electrolytes

When starting a keto diet, you may experience symptoms of the "keto flu", such as headaches, muscle cramps, and fatigue. This is due to increased water loss and decreased levels of sodium, potassium, and magnesium. Electrolyte supplements can help prevent these symptoms and support hydration.

There are various electrolyte supplements available, in both powder and capsule forms, that are designed specifically for those on a keto diet. These supplements typically contain a combination of sodium, potassium, calcium, and magnesium, and some also include vitamin D to enhance magnesium absorption.

When choosing an electrolyte supplement, it is important to consider your personal preferences for flavour and convenience. Some supplements come in stick packs, which are ideal for those on the go, while others offer a variety of flavours to choose from. It is also important to read the label and check the electrolyte composition to ensure it meets your individual needs.

In addition to supplements, you can also focus on adding more mineral-rich foods to your diet. Dark leafy greens, nuts, avocados, and seeds are keto-friendly options that are high in both magnesium and potassium.

Consulting a healthcare professional before starting any new supplement is always recommended, especially if you have any health concerns or are taking medication.

Omega-3 fatty acids

The two most common omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is a 20-carbon fatty acid that helps to reduce inflammation by producing signalling molecules called eicosanoids. DHA is a 22-carbon fatty acid that is essential for healthy brain development and function, making up about 8% of our brain weight.

The American Heart Association recommends a minimum intake of 500 mg of EPA and DHA per day. This can be achieved through consuming high-quality fatty fish such as salmon, sardines, mackerel, rainbow trout, and sea bass, or through taking omega-3 supplements. It is important to note that the body can also obtain omega-3 fatty acids from plant-based sources such as chia seeds, walnuts, and flaxseeds, but these contain alpha-linolenic acid (ALA) which is not converted into EPA and DHA efficiently.

Supplementing with omega-3 fatty acids offers several health benefits. They have been found to reduce inflammation, lower the risk of heart disease, and prevent mental decline. Additionally, omega-3 supplements can be particularly beneficial for people on ketogenic diets as they help maintain a healthy balance of omega-3 and omega-6 fatty acids, which can be challenging to achieve through diet alone.

When choosing an omega-3 supplement, it is important to select a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. It is also crucial to store the supplements properly, as omega-3 fatty acids can oxidize and become ineffective or even harmful if exposed to high temperatures, excess light, or oxygen.

In summary, omega-3 fatty acid supplementation is an important consideration for anyone starting a keto diet to ensure adequate intake and to maximize the diet's impact on overall health.

Vitamin D

The keto diet is a high-fat, moderate-protein, and low-carbohydrate weight-loss plan. One of the long-term impacts of the keto diet is nutrient deficiencies.

• Aiding the body in absorbing calcium
• Staving off bone diseases like osteoporosis
• Supporting the nervous, muscular, and immune systems

Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly. Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs.

MCT oil

MCTs have a unique ability to travel to the liver and boost ketone production. Triglycerides are how plants and animals store fatty acids, and when consumed, they are also how fat is transported via the bloodstream to different parts of the body. Triglycerides can be made up of three types of fatty acids: short-chain, medium-chain, and long-chain. Medium-chain fatty acids have 6 to 12 carbon atoms, and this is why the four types of MCTs are labelled from C6 to C12.

The main reported side effect of MCT oil is digestive distress. Consuming too much too quickly can cause diarrhea, gas, bloating, and abdominal pain. It may also increase blood lipids associated with heart disease.

Exogenous ketones

Exogenous ketone supplements could help a person achieve ketosis while being slightly less strict regarding their diet. They are available over the counter and come in different forms, including ketone esters, ketone salts, and medium-chain triglycerides (MCTs). Ketone esters are the most potent type of exogenous ketone supplement and can cause longer periods of ketosis. However, they tend to be very expensive and have an unpleasant taste. Ketone salts, on the other hand, are made by adding artificial ketones to electrolytes such as calcium, magnesium, potassium, and sodium. They are available in drinks, pills, and powders. MCTs are not technically exogenous ketones but have similar effects. The body quickly absorbs MCTs, which the liver then converts into ketones.

Exogenous ketone supplements have been shown to lower blood glucose and improve cognitive function, suggesting potential therapeutic applications for type 2 diabetes and neurological diseases. They can also improve cardiac metabolism and have anti-inflammatory properties. However, there are some concerns about their safety, as they are not regulated by the Food and Drug Administration (FDA). Additionally, it is important to consult a doctor before taking these supplements, as they may interact with certain medications or medical conditions.

Frequently asked questions