Madeleine Hull
The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that has gained popularity for its weight loss and health benefits. While the keto diet can help burn fat and reduce the risk of certain diseases, it may also lead to nutrient deficiencies over time. This is where supplements come into play. Certain vitamins and minerals, such as vitamin D, iron, calcium, and potassium, may be lacking in a keto diet, and supplements can help bridge those gaps. However, it is always recommended to prioritize whole foods over supplements whenever possible, as the body typically absorbs nutrients better from food sources. Consulting a healthcare professional can help determine if supplements are necessary and prescribe the appropriate dosage.
| Characteristics | Values |
|---|---|
| Purpose | To help optimise nutrition and reduce adverse effects of the keto diet |
| Vitamins/Minerals | Vitamin D, Vitamin K, Magnesium, Potassium, Iron, Zinc, Iodine, Calcium, Selenium, Phosphorus, Vitamin B, Vitamin C |
| Deficiency Risks | The keto diet may cause deficiencies in the above vitamins and minerals |
| Dietary Sources | Fatty fish (e.g. salmon, tuna), eggs, meat, non-starchy vegetables, avocados |
| Supplementation | Consult a healthcare provider about supplementation if dietary sources are insufficient |
| Sodium | Consume 4-5 grams of sodium daily to prevent "keto flu" symptoms, unless you have high blood pressure |
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What You'll Learn
Vitamin D supplements can be beneficial
The ketogenic diet, or keto, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The keto diet involves consuming very low amounts of carbohydrates and replacing them with fat, forcing the body to use fat for fuel instead of carbs.
Vitamin D plays a crucial role in regulating the absorption of calcium and phosphorus, which are essential for maintaining strong bones and teeth. Vitamin D may also provide improved resistance to certain diseases and has been linked to a reduced risk of depression.
Those on the keto diet may be at risk for deficiencies in other micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C. This is because the diet may not include a wide variety of vegetables, fruits, and grains, which are typically good sources of these nutrients. As a result, supplements or careful dietary planning may be necessary to meet daily nutrient requirements while on the keto diet.
It is important to consult a healthcare provider if you are considering the keto diet or if you are concerned about nutrient deficiencies. While the keto diet can provide health benefits, it is best practised as a short-term dietary change.
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Iron deficiency is common
The ketogenic diet (keto) is a low-carbohydrate, high-fat diet that causes weight loss and provides numerous health benefits. However, one of the long-term impacts of the keto diet on health is nutrient deficiencies. The keto diet limits milk and cereal due to their high carbohydrate counts, and these foods are common sources of vitamin D. Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D that are keto-friendly.
Children who drink more than 16 to 24 ounces of cow's milk per day are also at risk of iron deficiency. Cow's milk contains little iron and can decrease the absorption of iron, irritate the intestinal lining, and cause chronic blood loss. Slow, chronic blood loss within the body, such as from a peptic ulcer, a hiatal hernia, a colon polyp, or colorectal cancer, can cause iron deficiency anemia. Gastrointestinal bleeding can also result from regular use of some over-the-counter pain relievers, especially aspirin.
Iron deficiency can lead to iron-deficiency anemia, where the body does not have enough iron to produce hemoglobin. Hemoglobin is the part of red blood cells that gives blood its red color and enables red blood cells to carry oxygenated blood throughout the body. Symptoms of iron-deficiency anemia include fatigue, generalized weakness, lightheadedness, dizziness, pale skin, and shortness of breath. If you or your child develops signs and symptoms that suggest iron deficiency anemia, see your doctor. Iron deficiency anemia is not something that should be self-diagnosed or treated, as overloading the body with iron can be dangerous.
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Omega-3 supplements are recommended
The keto diet is a high-fat, moderate-protein, and low-carbohydrate weight-loss plan. It is associated with several health benefits, including weight loss, improved energy levels, and management of chronic diseases. However, one of its long-term impacts is nutrient deficiencies. This is due to the diet's restrictions on certain food groups, such as fruits, vegetables, grains, and dairy products.
One way to mitigate these potential deficiencies is through supplementation. Omega-3 supplements are particularly recommended for individuals on the keto diet. Omega-3 fatty acids, such as those found in fish oil or krill oil, offer a range of health benefits. They can help reduce inflammation, lower the risk of heart disease, and support mental health.
The keto diet may not provide an adequate amount of omega-3 fatty acids, especially if an individual is not consuming enough fatty fish like salmon, sardines, or anchovies. These fish are rich sources of omega-3s, specifically the long-chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA have been linked to improved health outcomes and are considered essential for maintaining optimal health.
By taking omega-3 supplements, individuals on the keto diet can ensure they are getting sufficient amounts of these important fatty acids. Additionally, omega-3 supplements can help balance the ratio of omega-3 to omega-6 fatty acids. Western diets tend to be higher in omega-6 fatty acids, found in vegetable oils and processed foods, which can promote inflammation when not balanced with sufficient omega-3 intake. A healthy ratio of omega-3 to omega-6 fatty acids is generally recommended to maintain overall health and reduce the risk of inflammatory-related diseases.
It is important to note that individuals taking blood-thinning medications should consult their doctors before taking omega-3 supplements as they can further thin the blood and increase the risk of bleeding. Additionally, it is always advisable to consult a healthcare professional before starting any new diet or supplementation regimen to ensure it is safe and appropriate for your individual needs.
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Electrolyte supplements are important
The ketogenic diet (or keto diet) is a low-carb, high-fat diet that offers numerous health benefits, including weight loss and lowering the risk for certain diseases. While the keto diet can help meet most, if not all, nutritional needs, certain supplements can help optimise nutrition and reduce adverse effects.
Sodium is recommended to prevent symptoms of "keto flu", especially for those with normal blood pressure. It is advised to consume 4-5 grams of sodium per day and to continue this intake for as long as one follows the keto diet.
Supplements are also important to prevent micronutrient deficiencies in selenium, magnesium, phosphorus, vitamins B, C, vitamins K, and iron. Iron deficiency is especially common among women. Vegetables, organ meats, and other nutrient-dense foods can help meet these needs, but it may be challenging to consume enough of these foods. For example, one would need to eat 3-4 cups of spinach per day to hit the RDA for magnesium. In such cases, supplements can be a good alternative.
Vitamin D supplements are also important on the keto diet because it is difficult to obtain sufficient vitamin D from food sources alone, even when not on the diet. Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, supporting the immune system, regulating cellular growth, promoting bone health, and lowering inflammation. While vitamin D is found in milk and cereal, the keto diet limits these items due to their high carbohydrate counts. Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D on the keto diet, but a daily supplement may be needed.
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Micronutrient deficiencies are possible
The keto diet involves consuming very few carbohydrates and replacing them with fat, forcing the body to burn fat for energy instead of carbohydrates. This shift in metabolism can lead to micronutrient deficiencies, as the body's needs for various vitamins and minerals change. Studies have found that the ketogenic diet provides sub-optimal levels of many micronutrients, and the potential for micronutrient deficiency is significant.
One study found that individuals following a low-carbohydrate ketogenic diet for a prolonged period may be deficient in vitamins Biotin (B7), Vitamin D, Vitamin E, and minerals like Chromium, Iodine, Potassium, and Sodium. The average vitamin and mineral deficiency on a ketogenic diet was estimated to be around 56%. Another study found that the 4:1 (fat-to-non-fat) diet, which is common in keto, contained the lowest concentration of micronutrients, meeting only three of the 28 Dietary Reference Intakes (DRIs).
Additionally, the keto diet may limit the intake of certain foods that are good sources of specific vitamins and minerals. For example, the keto diet restricts milk and cereal due to their high carbohydrate counts, which are good sources of vitamin D. Similarly, not eating a wide variety of vegetables, fruits, and grains can lead to deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.
To avoid micronutrient deficiencies on the keto diet, one should focus on consuming micronutrient-dense foods that fit within the diet plan. It is also important to be aware of the symptoms of potential nutrient deficiencies and consult a healthcare provider about supplementation if necessary.
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Frequently asked questions
The keto diet, or ketogenic diet, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.
The keto diet limits milk and cereal, which are good sources of vitamin D. Fatty fish, such as salmon and tuna, and eggs are good keto-friendly sources of vitamin D, but you may need to take a supplement. You may also need to take a fish oil or flaxseed oil supplement if you don't eat a lot of fish or eggs.
The keto diet can cause deficiencies in electrolytes such as sodium, potassium, and magnesium. Unless you have high blood pressure, it is recommended to consume 4-5 grams of sodium per day to prevent symptoms of "keto flu". Potassium is found in meat, non-starchy vegetables, and avocados. You can get magnesium from vegetables, but you would need to eat a lot, so you may want to take a greens powder supplement.
The keto diet can help you lose weight and lower your risk for certain diseases. It is also used to help reduce the frequency of epileptic seizures in children.
The keto diet can cause nutrient deficiencies, especially in vitamins and minerals. It can also overload your kidneys and make liver conditions worse.
