Jeffrey Salazar
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein eating approach. It can lead to nutrient deficiencies, especially in calcium, vitamin D, iron, and fiber, so supplements are often necessary. Exogenous ketone supplements are popular for reaching ketosis faster, but their benefits are debated. MCT oil, omega-3 fatty acids, creatine monohydrate, caffeine, and branched-chain amino acids are also common supplements for keto dieters, especially athletes. However, the specific supplements needed depend on individual biology and diet composition. Consulting a healthcare provider is recommended before starting any supplement regimen.
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What You'll Learn
- Omega-3 fatty acids, such as fish or krill oil, help maintain a healthy omega-3 to omega-6 ratio
- Vitamin D is important as it regulates over 1,000 human genes
- Calcium and vitamin D work together to strengthen bones and prevent osteoporosis
- Electrolytes are needed to power the nervous system
- Creatine monohydrate promotes muscle gain and improves exercise performance
Omega-3 fatty acids, such as fish or krill oil, help maintain a healthy omega-3 to omega-6 ratio
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating approach. While it has many potential health benefits, it can also lead to nutrient deficiencies, especially in calcium, vitamin D, iron, and fiber. This is because carbohydrates contain many essential nutrients, and the keto diet restricts the consumption of these nutrients.
One way to compensate for these lost nutrients is to take supplements. Omega-3 fatty acids, such as fish or krill oil, are one such supplement that can help maintain a healthy omega-3 to omega-6 ratio. Western diets tend to be higher in omega-6 fatty acids, which are found in vegetable oils and processed foods, and lower in omega-3s, which are found in fatty fish. This imbalance can promote inflammation in the body and has been linked to an increased risk of inflammatory diseases.
Omega-3 fatty acids are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been found to reduce inflammation, lower the risk of heart disease, and prevent mental decline. For this reason, omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet. The World Health Organization recommends an omega-3 fatty acid intake of 0.5–2% of energy per day, while the American Heart Association suggests consuming at least 500 mg of EPA and DHA per day.
It is important to note that omega-3 needs vary by individual, and there are other sources of omega-3s besides supplements. Fatty fish, such as salmon and sardines, are excellent sources of omega-3s, and eating these regularly may be sufficient to meet your omega-3 needs without taking supplements. Additionally, there are plant sources of omega-3, including flax and chia seeds, as well as vegan-friendly supplements containing EPA and DHA derived from algae. However, the human body is inefficient at converting the type of omega-3 found in plants, called ALA, into the more active forms, EPA and DHA. Therefore, animal sources of omega-3s or supplements containing EPA and DHA are usually recommended.
When choosing an omega-3 supplement, it is important to select one that contains DHA and EPA, as these are the most active forms of omega-3. Fish oil, krill oil, cod liver oil, and algal oil are all popular DHA and EPA supplements, and they have similar bioavailability. However, it is important to be cautious when taking any supplement, as there can be risks associated with excessive consumption. The FDA suggests not exceeding 3,000 mg of EPA and DHA per day, as this can cause blood thinning and excessive bleeding in some people. Additionally, some omega-3 supplements may contain high levels of vitamin A, which can be potentially toxic, so it is important to select a supplement with a balanced formula.
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Vitamin D is important as it regulates over 1,000 human genes
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein meal plan. It can lead to nutrient deficiencies, especially in calcium, vitamin D, iron, and fibre.
In addition to vitamin D, calcium is another critical supplement for the ketogenic diet. Calcium and vitamin D work together to maintain strong bones. A lack of calcium can increase the risk of osteoporosis.
Other important supplements to consider when on the ketogenic diet include omega-3 fatty acids, such as fish oil, which can help reduce inflammation and lower the risk of heart disease. MCT oil is another supplement that can help boost fat intake and keep the body in ketosis.
For athletes or those engaging in physical activity, additional supplements may be beneficial. These include creatine monohydrate, which promotes muscle gain and improves exercise performance, branched-chain amino acids (BCAAs) which reduce muscle damage and soreness, and HMB, which helps decrease muscle loss and increase muscle mass.
It is always recommended to consult a healthcare provider before starting any new supplements to ensure they are suitable for your individual needs.
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Calcium and vitamin D work together to strengthen bones and prevent osteoporosis
Calcium and vitamin D are essential for maintaining bone strength and reducing the risk of osteoporosis. Calcium is a mineral that strengthens bones and teeth, and our bodies cannot produce it, so we must obtain it from food, drink, and supplements. Vitamin D aids in calcium absorption, and together, they protect against osteoporosis.
Calcium is the most abundant mineral in the body, and our bones are partly composed of calcium salts, particularly calcium phosphate. Calcium phosphate hardens and strengthens bones, and a deficiency can lead to weak and brittle bones that are more susceptible to fractures. Vitamin D helps the body absorb calcium, and it is often added to dairy products like milk to enhance calcium absorption.
Vitamin D can be produced in the body through sun exposure, but many people do not get enough sun exposure or consume enough vitamin D-rich foods, such as certain types of fish, to meet the recommended intake. As a result, vitamin D deficiency is common, and it has been linked to various health issues, including heart disease, diabetes, cancer, and bone density problems.
For those following a ketogenic diet, it is important to ensure adequate calcium and vitamin D intake to maintain bone health. The keto diet's high-fat, moderate-protein, and low-carbohydrate nature can lead to nutrient deficiencies, including calcium and vitamin D. Therefore, individuals on a keto diet should consider supplements, especially if they cannot meet their nutrient goals through diet alone.
To summarize, calcium and vitamin D work synergistically to strengthen bones and prevent osteoporosis. Calcium is essential for bone structure and strength, while vitamin D enhances calcium absorption. By including calcium-rich foods, getting adequate sun exposure, and considering supplements under the guidance of a healthcare provider, individuals on a ketogenic diet can help maintain optimal bone health and reduce the risk of osteoporosis.
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Electrolytes are needed to power the nervous system
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating approach. One of the long-term impacts of this diet is nutrient deficiencies. Carbohydrates contain many essential nutrients, and the keto diet restricts carbohydrates, limiting the amount of nutrients you may get.
Electrolytes are one of the main shortfalls of the keto diet. Electrolytes are minerals that conduct electrical charges in your body and power your nervous system. They include sodium, chloride, potassium, magnesium, calcium, phosphorus, and bicarbonate. Of these, people on the keto diet are often deficient in sodium, potassium, and magnesium.
Magnesium is a particularly important electrolyte, and it can be difficult to get enough from food. It can be found in fatty meats, organs, and plants like avocados, but it is recommended that people on the keto diet take a magnesium supplement.
You can get plenty of sodium from salt or processed meats, and potassium from avocados, so you may not need to supplement these electrolytes.
If you are regularly eating salmon and sardines, you may be getting enough omega-3 fatty acids and can skip fish oil supplements. However, omega-3 supplements can be beneficial for people on the keto diet, as they can help maintain a healthy omega-3 to omega-6 ratio. Western diets tend to be higher in omega-6 fatty acids, which can promote inflammation in the body.
Vitamin D is another important supplement to consider when on the keto diet. Vitamin D regulates over 1,000 human genes and is considered a hormone. It is estimated that about 50% of the global population is deficient in vitamin D. While the best natural source of vitamin D is the sun, supplements are the best way to keep vitamin D levels up if you live in northern latitudes or work inside all day.
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Creatine monohydrate promotes muscle gain and improves exercise performance
Creatine is a compound that the body naturally produces, and it is also found in protein-rich foods. It is one of the body's natural energy sources for muscle contraction. Creatine monohydrate is the most common creatine supplement and is extensively researched. It increases muscle performance in short-duration, high-intensity exercises such as weightlifting, sprinting, and bicycling. It does so by increasing the phosphocreatine/creatine ratio in skeletal muscle tissue, thereby increasing the capacity for rapid adenosine triphosphate (ATP) resynthesis. ATP is a source of energy for the cells during exercise.
Creatine monohydrate has been shown to promote muscle gain, improve exercise performance, and increase strength. It helps create a steady supply of energy in the muscles, allowing them to keep working during exercise. It also speeds up muscle recovery by aiding in the repair of micro-tears in muscle fibers caused by exercise.
Creatine supplements are generally safe for most people, but it is recommended to consult a healthcare provider to ensure they are right for you. Creatine supplementation may cause side effects, and it is important to be aware of any potential risks.
In addition to creatine monohydrate, athletes on a ketogenic diet may also benefit from other supplements such as branched-chain amino acids (BCAAs) and beta-hydroxy beta-methylbutyrate (HMB). BCAAs help reduce exercise-related muscle damage, soreness, and fatigue, while HMB helps decrease muscle loss and increase muscle mass, especially for those new to exercise or increasing workout intensity.
While supplements can enhance performance and support muscle gain, it is important to note that a well-rounded diet and exercise program are also crucial for achieving optimal results.
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Frequently asked questions
Some supplements that can be taken on a ketogenic diet include MCT oil, omega-3 fatty acid supplements, exogenous ketone supplements, creatine monohydrate, caffeine, branched-chain amino acids (BCAAs), and beta-hydroxy beta-methyl butyrate (HMB).
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that can lead to nutrient deficiencies. Taking supplements can help compensate for lost nutrients and ensure your body gets what it needs. For example, calcium and vitamin D supplements can help strengthen your bones and prevent osteoporosis, while iron can prevent iron deficiency anemia.
Yes, it is important to be cautious when taking supplements on a ketogenic diet as they may interact with medications or cause other side effects. For example, some people may experience digestive issues such as nausea, diarrhea, and bloating when starting a ketogenic diet, so a digestive enzyme blend may be helpful. However, it is always recommended to consult a healthcare provider before starting any new supplements to ensure they are safe and suitable for you.
