Keto Vitamins: Do They Work?

The ketogenic diet is a high-fat, low-carb eating plan that can lead to weight loss. While it can be an effective way to shed pounds, the keto diet can also result in nutrient deficiencies, as many vitamin-rich foods like fruits and whole grains are restricted. This is where supplements come in. Taking specific vitamins and minerals can help ensure you're getting the proper nutrients your body needs while following a keto diet. However, it's important to consult with a healthcare professional before starting any new diet or supplement regimen.

The keto diet may cause vitamin and mineral deficiencies

The keto diet is a high-fat, moderate-protein, low-carbohydrate meal plan. Eating this way puts your body in a state of ketosis, where you burn fat instead of sugar for energy. However, because the keto diet cuts out a number of food groups, it can be challenging to get all the essential vitamins and minerals your body needs.

Vitamin and Mineral Deficiencies

The keto diet eliminates whole food groups, including starchy vegetables, grains, and most fruits. This can be a problem for people who are used to getting their nutrients primarily from high-carb foods. In addition, when your body enters ketosis, you lose more water and electrolytes through urination than usual. This means you also excrete necessary electrolytes like sodium, potassium, and magnesium.

• Vitamin B1 (Thiamin): Thiamin helps the body turn food into energy and is important for neurological and heart health. Good keto-friendly sources of thiamin include salmon, liver, beef, mussels, and pork.
• Vitamin B9 (Folate): Folate is necessary for the formation and growth of red blood cells and is important for pregnancy. Leafy green vegetables, liver, asparagus, and okra are good sources of folate.
• Vitamin B7 (Biotin): Biotin is important for skin, hair, eye, liver, and nervous system health. It is also crucial during pregnancy. Egg yolks, liver, beef, and salmon are good keto-friendly sources of biotin.
• Vitamin D: Vitamin D helps the body absorb calcium and is important for bone health. Fatty fish like salmon and sardines, egg yolks, and liver are good sources of vitamin D. Sun exposure can also help your body produce vitamin D.
• Vitamin E: Vitamin E is a powerful antioxidant that helps protect the body from damage caused by free radicals. Wheat germ, sunflower seeds, almonds, and spinach are good sources of vitamin E.
• Calcium: Calcium is important for bone health, muscle contraction, blood clotting, and nerve function. Sardines, clams, oysters, turnip greens, and broccoli are good keto-friendly sources of calcium.
• Magnesium: Magnesium plays a key role in many processes in the body, including immune function, blood sugar regulation, and heart health. Dark chocolate, spinach, swiss chard, and kale are good sources of magnesium.
• Potassium: Potassium helps regulate fluid balance and nerve and muscle function. Avocados, dark chocolate, and leafy greens are good sources of potassium.
• Iron: Iron is necessary for the production of red blood cells and is important for energy levels and immune function. Beef, oysters, leafy green vegetables, and eggs are good sources of iron.

Supplements

If you are considering the keto diet, it is important to talk to your healthcare provider about any potential nutrient deficiencies and whether you may need to take supplements. While supplements can help ensure you are getting adequate amounts of essential vitamins and minerals, it is always best to try to get your nutrients from whole food sources whenever possible.

Multivitamins can help prevent deficiencies

The keto diet is a high-fat, low-carb, and moderate-protein eating plan that puts your body in a state of ketosis, where you burn fat instead of sugar for energy. While this diet can improve many aspects of your health, it can also lead to nutrient deficiencies. This is because the keto diet eliminates whole food groups, such as starchy vegetables, grains, and most fruits, and restricts foods that are typically good sources of specific vitamins and minerals.

Magnesium

Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports your immune system. Many magnesium-rich foods like beans, fruits, and whole grains are off-limits or restricted on the keto diet. A magnesium deficiency can cause nausea, vomiting, and fatigue. Taking a magnesium supplement or including more low-carb, magnesium-rich foods in your diet can help prevent this deficiency.

Calcium

Calcium is essential for maintaining bone health and strength. While dairy products are typically good sources of calcium, they are limited on the keto diet due to their carbohydrate content. Other keto-friendly sources of calcium include sardines, salmon with bones, kale, and broccoli. A calcium supplement may be beneficial if you find it challenging to consume enough of these foods.

Vitamin D

Vitamin D is often referred to as the "sunshine vitamin" as it is produced in the skin after sunlight exposure. However, vitamin D deficiency is common worldwide, especially among the elderly and obese individuals. Vitamin D helps regulate calcium absorption, supports the immune system, and promotes bone health. As there are limited food sources of vitamin D, supplementation is often recommended.

Iron

Iron is crucial for the production of red blood cells and ensuring your muscles have enough oxygen. A lack of iron can lead to iron deficiency anemia, causing weakness, fatigue, and a weakened immune system. While there are keto-approved foods that contain iron, such as beef and oysters, a supplement may be necessary if you are at risk of deficiency.

Fiber

Fiber is essential for digestion and regular bowel movements. However, the keto diet restricts many fiber-rich foods, including whole grains, fruits, and vegetables. Including more nuts, seeds, and leafy greens in your diet or taking a fiber supplement can help prevent constipation and maintain a healthy digestive system.

B Vitamins

B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), play various roles in energy production, immune function, and nervous system health. The keto diet may make it challenging to meet your recommended intake of these vitamins, especially folate (B9) and biotin (B7). Including keto-friendly foods such as dark green vegetables, liver, eggs, and meat in your diet or taking a B-complex supplement can help prevent deficiencies.

Vitamins don't affect ketosis but fillers might

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate meal plan that puts your body in a state of ketosis, where it burns fat instead of sugar for energy. While vitamins themselves don't affect ketosis, some vitamin supplements may contain added fillers, such as maltodextrin, dextrose, and dextrin, which are carb-based. These added sugars and carbs are not ideal for keto and could potentially affect ketosis if consumed in large amounts. Therefore, when taking vitamin supplements on a keto diet, it is important to read the labels carefully and choose vitamins in capsule form, as these are less likely to contain fillers that could impact your blood sugar levels and take you out of ketosis.

It is worth noting that the keto diet may increase your risk of developing nutrient deficiencies, especially if you are new to the diet. This is because the keto diet eliminates whole food groups, including starchy vegetables, grains, and most fruits, which are typically rich in essential vitamins and minerals. As a result, those following a keto diet may need to take supplements to meet their daily nutrient requirements and avoid health issues associated with nutrient deficiencies.

For example, the keto diet may lead to a magnesium deficiency, as many magnesium-rich foods like beans, fruits, nuts, and green leafy vegetables are also high in carbs. Similarly, the keto diet restricts calcium intake due to the limitation of dairy products, increasing the risk of osteoporosis and osteomalacia. Iron deficiency is another concern, as iron-rich foods such as cereal, lentils, tofu, and beans are limited on the keto diet. Vitamin D deficiency is also common, as vitamin D is primarily obtained through sun exposure or dairy products, both of which may be limited on the keto diet.

Therefore, while vitamins themselves don't affect ketosis, it is important to be mindful of potential nutrient deficiencies when following a keto diet. Consulting with a healthcare professional or registered dietitian can help ensure that you are meeting your nutrient requirements through a well-formulated, balanced keto diet and appropriate supplementation.

The best vitamins for keto

The ketogenic 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. Here are some of the best vitamins to take on a keto diet:

Magnesium

Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports the immune system. It is important to take magnesium supplements or eat more low-carb, magnesium-rich foods to meet your daily requirements. The recommended amount for men is 400 to 420 milligrams (mg) per day, while women need 310 to 320 mg.

Omega-3 Fatty Acids

Omega-3 fatty acid supplements, such as fish or krill oil, are rich in omega-3 fatty acids EPA and DHA, which have many health benefits. They can help reduce inflammation, lower the risk of heart disease, and prevent mental decline. The recommended dosage is a gram or two per day.

Vitamin D

Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet. It also supports the immune system, regulates cellular growth, promotes bone health, and lowers inflammation. Since vitamin D deficiency is common, it is a good idea to supplement with this vitamin. The recommended dosage for adults is 15-20 mcg (600-800 IU) per day.

Digestive Enzymes

The high fat content of the ketogenic diet can be tough on the digestive system, causing unpleasant gastrointestinal symptoms like nausea and diarrhea. A digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion and relieve these symptoms.

Exogenous Ketones

Exogenous ketones are ketones supplied through an external source, while endogenous ketones are produced naturally by the body. Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels and boost athletic performance. However, more research is needed to establish their potential benefits and risks.

Electrolyte Supplements

Focusing on adding minerals like sodium, potassium, and magnesium through diet or supplementation is important for people following a ketogenic diet. These electrolytes are needed to transmit an electric charge and function correctly. The recommended daily intake for magnesium on the keto diet is 300-500 mg.

Consult a doctor before taking supplements

The keto diet is a high-fat, low-carb eating plan that can lead to several nutrient deficiencies. While supplements can help bridge these gaps, it is important to consult a doctor before taking them. Here are some reasons why:

Potential Drug Interactions

Some supplements can interfere with medications you may be taking. For example, St. John's Wort, a common supplement used to treat mild depression, can interfere with the effectiveness of antidepressants, statins, and birth control pills. Vitamin K is another example that can interfere with the effects of warfarin, a blood thinner. A doctor can advise on potential interactions and recommend supplements that are safe to take.

Overconsumption and Side Effects

Some supplements may lead to overconsumption of certain nutrients, which can have adverse effects. For instance, while calcium is essential for bone health, excessive calcium intake through supplements may increase the risk of kidney stone formation. Additionally, some supplements may cause side effects such as stomach upset, headache, or nausea. Consulting a doctor can help determine the appropriate dosage and identify potential side effects.

Quality and Purity Concerns

The supplement industry is not strictly regulated, and the actual content of supplements may differ from what is listed on the label. Some supplements may contain additional ingredients or contaminants, such as heavy metals, that are harmful to health. Reputable third-party laboratories test legitimate supplement companies' products, and doctors can recommend high-quality supplements with seals of approval from organisations like the United States Pharmacopeia.

Accurate Diagnosis of Deficiencies

Self-diagnosing nutrient deficiencies is often inaccurate and unhelpful. A doctor can order blood tests to accurately determine any nutrient deficiencies and recommend appropriate supplements and dosages. This is especially important for people over 60, who may be at a higher risk of developing deficiencies and experiencing side effects.

Individualised Advice and Guidance

Every individual has unique health needs, and a doctor can provide personalised advice and guidance based on medical history, current medications, and health goals. They can also help identify any underlying medical conditions that may be causing symptoms and recommend appropriate treatments or referrals.

Frequently asked questions