Keto Supplements: Are They Necessary For Weight Loss?

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate meal plan that puts your body in a state of ketosis, where you burn fat instead of sugar for energy. While the keto diet is very nutrient-dense when done correctly, some people may need to take supplements to meet their daily nutrient intakes and avoid deficiencies.

The keto diet cuts out a number of food options, and some supplements can help reduce the adverse effects of the keto flu and even enhance athletic performance. Supplements that are commonly taken alongside the keto diet include magnesium, medium-chain triglycerides (MCTs), omega-3 fatty acids, vitamin D, digestive enzymes, and exogenous ketones.

It is important to consult a healthcare professional before taking any supplements, as they are minimally regulated by the Food and Drug Administration (FDA).

Electrolytes

On a cellular level, electrolytes conduct electricity when mixed with water, which is important for the functioning of muscles and neurons.

The keto diet is a low-carb, high-fat diet that can lead to a deficiency in electrolytes, especially during the first few weeks. This is because the diet is naturally diuretic, causing the body to release fluids and flush out electrolytes. As a result, people on the keto diet may experience symptoms such as dizziness, weakness, tiredness, lightheadedness, and cramps, often referred to as the "keto flu."

The most important electrolytes to focus on are sodium, potassium, and magnesium.

Sodium

Sodium is important for maintaining blood pressure and muscle contractions. To increase your sodium intake, be more liberal with the salt shaker at mealtimes, or add broth to soups. You can also drink water with a teaspoon of salt added to it.

Potassium

Potassium flushes out excess sodium and prevents muscle cramps. Good sources of potassium include avocados, leafy greens, mushrooms, salmon, and almonds.

Magnesium

Magnesium is known as the "calming mineral" and is responsible for over 300 enzymatic functions in the body, including heart function and muscle flexing. It can be found in oysters, mussels, pumpkin seeds, avocados, and leafy green vegetables.

Other Electrolytes

Other necessary electrolytes include calcium, bicarbonate, chloride, and phosphate/phosphorus.

Signs of Electrolyte Deficiency

If you are experiencing any of the following symptoms, it may be an indication of an electrolyte deficiency:

• Brain fog and dizziness
• Diarrhea and digestive discomfort
• Change in blood pressure
• Skin rash and sensitivities

Correcting Electrolyte Deficiency

To correct an electrolyte deficiency, it is recommended to increase your intake of electrolytes through diet or supplementation.

Foods that are rich in electrolytes include:

• Pickle juice
• Soup
• Salt
• Salmon
• Spinach
• Pumpkin seeds

If dietary changes are not sufficient, you may want to consider taking an electrolyte supplement. Look for supplements that are convenient, quickly absorbed, affordable, and palatable.

It is important to monitor your electrolyte levels regularly and replace them as needed, as they are constantly lost through sweat and waste excretion.

Precautions

Before starting any new supplements, it is recommended to consult with a healthcare professional, especially if you have certain medical conditions such as hypertension, kidney disease, or congestive heart failure.

Additionally, be cautious when taking potassium supplements as they can be dangerous if taken in concentrated form or if you have certain medical conditions.

Summary

While the keto diet can lead to a deficiency in electrolytes, this can be managed by including electrolyte-rich foods in your diet or taking electrolyte supplements. It is important to monitor your electrolyte levels and address any deficiencies promptly to maintain optimal health.

Magnesium

Men should aim for 400 to 420 milligrams of magnesium per day, while women should have a daily intake of 310 to 320 milligrams. However, studies show that half of Americans do not meet these daily magnesium goals. This is partly because many magnesium-rich foods are high in carbs and are therefore off-limits to those on the keto diet. These include cereal, beans, gluten-laden bread, potatoes, and rice.

Symptoms of magnesium deficiency include loss of appetite, nausea, fatigue, weakness, constipation, vomiting, muscle cramps, and abnormal heart palpitations. Chronically low magnesium levels are associated with an increased risk of Alzheimer's disease, insulin resistance, type-2 diabetes, ADHD, hypertension, cardiovascular disease, stroke, and sudden cardiac death.

If you are on the keto diet, you can get magnesium from cashews, dark chocolate, pumpkin seeds, peanut butter, avocado, halibut, mackerel, leafy greens like Swiss chard and kale, and Brazil nuts. However, even if you load up on these foods, you may still not get enough magnesium.

Therefore, taking a magnesium supplement may be a good idea. The most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate, and magnesium citrate. However, magnesium supplements may interfere with certain medications, such as antibiotics, diuretics, and oral bisphosphonates, so it is important to speak to your doctor first. Common side effects of magnesium supplements include nausea, abdominal cramping, and loose stools.

Omega-3 fatty acids

The two types of omega-3 fatty acids are:

• Eicosapentaenoic acid (EPA): Found in cold-water fish, grass-fed beef, and eggs.
• Docosahexaenoic acid (DHA): Also found in cold-water fish, grass-fed beef, and eggs.

EPA and DHA are referred to as long-chain fatty acids and have been linked to several health benefits, including reducing inflammation, lowering the risk of heart disease, and preventing mental decline. Western diets tend to be higher in omega-6 fatty acids, which can promote inflammation in the body when not balanced with omega-3s.

The keto diet, with its emphasis on healthy fats, can be a good source of omega-3 fatty acids. Fatty fish like salmon, mackerel, sardines, and albacore tuna are all rich sources of EPA and DHA. Additionally, grass-fed and pasture-raised animal products, such as beef, and fatty wild-caught salmon are good sources of omega-3 fatty acids and are free of hormones and antibiotics.

For those who do not consume animal products, omega-3 fatty acids can be found in seaweed, algae, mackerel, oysters, anchovies, flaxseeds, chia seeds, and walnuts. However, it is important to note that the body must convert the omega-3 fatty acids found in plants, called ALA, into EPA and DHA, which occurs at a very low rate. Therefore, it is recommended to source omega-3s from animal-based foods or supplements if possible.

While it is always preferable to obtain nutrients from whole foods, omega-3 fatty acid supplements can be beneficial for those who cannot meet their requirements through diet alone. When choosing a supplement, opt for a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. Additionally, those on blood-thinning medications should consult a doctor before taking omega-3 supplements as they can increase the risk of bleeding.

In summary, omega-3 fatty acids are essential for maintaining overall health, and the keto diet can be a good way to ensure adequate intake. However, supplements may be necessary for those who do not consume enough omega-3-rich foods or who follow vegetarian or vegan diets.

Vitamin D

The keto diet limits vitamin D sources such as milk and cereal due to their high carbohydrate content. However, fatty fish like salmon and tuna, and eggs are good sources of vitamin D that fit within the keto diet.

Since vitamin D deficiency is common, it is recommended that people following the ketogenic diet get their vitamin D levels checked and supplement accordingly under the guidance of a healthcare provider.

Exogenous ketones

Some people who follow the keto diet take exogenous ketones while fasting or before endurance events to enhance athletic performance and reduce initial side effects such as dehydration, tiredness, and sluggishness.

It is important to note that the Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market, and there is uncertainty about their safety, purity, and effectiveness. Therefore, it is recommended to consult a doctor before taking exogenous ketones to assess electrolyte balance and potential interactions with medications.

Frequently asked questions