Keto Supplements: The Ultimate Guide To Success

The ketogenic diet is a low-carb, high-fat diet that enables the body to burn fat and create its own energy. It can be challenging to cut out carbs, so keto supplements can help support this diet and aid weight loss. However, it's important to note that supplements alone won't keep you in ketosis, and there is limited research on their effectiveness.

Keto supplements typically come in powder or capsule form and contain medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts. These work to increase the amount of fat in your body and kick you into ketosis, or your fat-burning zone, faster.

Some of the best keto supplements include magnesium, folate, MCT oil, and oxaloacetate. Magnesium can help regulate glucose, boost the immune system, and increase energy levels. Folate is essential for brain function and DNA synthesis, while MCT oil can boost athletic performance. Oxaloacetate supports healthy cells and clean energy production.

It's always recommended to consult with a healthcare professional before starting any new diet or taking supplements.

Magnesium supplements

Magnesium is an essential mineral and electrolyte that your body needs for over 300 daily bioactivities. It is involved in energy production, blood sugar control, blood pressure/heart rhythm regulation, bone health, and more. It is also crucial for mental health and a healthy sleep routine.

Magnesium is the fourth most abundant mineral in the body. It helps formulate protein, create energy, maintain muscle functionality, and deliver an energy boost. It is also one of the main electrolytes that your body needs. Electrolytes are minerals that conduct electricity and dissociate into ions when placed in a solution.

Entering the metabolic state of ketosis via the ketogenic diet may cause a drastic decrease in electrolytes, including magnesium. This is partly due to low insulin levels and increased water and mineral excretion by the kidneys. Thus, magnesium levels typically decrease when starting a ketogenic diet. In fact, loss of magnesium is one of the causes of the keto flu.

The most common symptoms of low magnesium levels are muscle cramps, twitching, spasms, body aches, and headaches. Increasing magnesium intake through supplements can help prevent these symptoms. The RDA (recommended daily allowance) for magnesium is 210-420mg for adults in the US. However, since magnesium levels are depleted on the ketogenic diet, supplementation of around 200-400mg per day may be beneficial.

Some of the most absorbable forms of magnesium supplements include magnesium glycinate, magnesium gluconate, and magnesium citrate. However, different forms of magnesium have different impacts on the body, so it may be necessary to experiment to find the best type for you.

It is worth noting that magnesium supplements may interfere with certain medications, so it is best to speak with your doctor before taking them.

MCT oil

Secondly, MCT oil may aid in weight loss. It has about 10% fewer calories than long-chain triglycerides (LCTs) found in foods like olive oil, nuts, and avocados. Some studies suggest that MCT oil could promote the release of hormones that help people feel full, leading to reduced calorie intake and potential weight loss.

Thirdly, MCT oil may have benefits for brain health. The ketogenic diet, which includes MCT oil, was initially introduced as a way to manage epilepsy. Studies suggest that MCT oil, when combined with a ketogenic diet, may also help manage conditions such as Alzheimer's disease and autism.

Additionally, MCT oil contains fatty acids that have antimicrobial and antifungal properties, helping to fight yeast and bacterial growth.

However, it is important to note that there are some potential drawbacks to MCT oil. It is high in calories and saturated fat, which may increase the risk of heart disease if consumed in excess. Large doses may also lead to fat buildup in the liver and other side effects, so it is important to consume MCT oil within recommended limits.

Folate supplements

Folate, also known as vitamin B9, is used to treat folate deficiency and prevent pregnancy complications. Folic acid is often used in combination with other B vitamins. Folic acid is also used to prevent and treat low blood levels of folate (folate deficiency) and high blood levels of homocysteine (hyperhomocysteinemia). Folic acid is also used to prevent serious birth defects such as spina bifida. Folic acid is also used for many other conditions including depression, stroke, decline in memory and thinking skills, and many others.

Vitamin D supplements

Vitamin D is an essential nutrient that plays a crucial role in maintaining optimal health for everyone, including those on a ketogenic diet. While the keto diet does not inherently increase the risk of vitamin D deficiency, it is still a good idea to consider taking a vitamin D supplement due to the overall prevalence of vitamin D deficiency.

Vitamin D has a wide range of important functions in the body. Firstly, it aids in the absorption of calcium, a nutrient that may be lacking in a ketogenic diet, especially for those who are lactose intolerant. Additionally, vitamin D supports the immune system, regulates cellular growth, promotes bone health, and helps to reduce inflammation in the body.

The best natural source of vitamin D is exposure to sunlight. However, many people avoid direct sunlight to reduce the risk of skin damage and cancer. Other factors such as season, time of day, cloud coverage, smog, and sunscreen use can also impact the body's ability to synthesise vitamin D from sunlight. As a result, vitamin D deficiency is quite common, affecting about 50% of the global population.

For those who do not get sufficient sunlight exposure, vitamin D supplements are recommended to ensure adequate intake. The Endocrine Society suggests that adults aim for 1500 to 2000 IU of vitamin D daily. It is important to consult with a healthcare provider to determine the appropriate dosage based on individual needs.

In addition to supplements, some keto-friendly food sources of vitamin D include fatty fish such as salmon and tuna, as well as eggs.

Digestive enzymes

Your body can’t use the food you eat without first breaking it down through digestion. Digestive enzymes are small, specialised proteins that your digestive system produces to break down food and drink into usable macro- and micronutrients.

The digestion process starts in your mouth, where you chew your food to break it down into smaller pieces. Then, your saliva breaks it down further with the help of chemicals. Once the food reaches your stomach, digestive acids take over. But this may not be enough to get the whole job done, so digestive enzymes take over when any undigested food particles reach your small intestine.

There are several types of digestive enzymes, each with a unique job:

• Lipases, which break down fatty acids
• Amylases and maltase, which digest starches and simple sugars
• Peptidases and proteases, which break down proteins
• Elastase, which processes elastin and other proteins

If your body doesn't produce enough digestive enzymes, any undigested food left in your gut will rot, ferment and turn into bad gut bacteria. This overgrowth of bacteria can lead to a condition called dysbiosis, where your gut grows more unhealthy flora than healthy colonies. This can lead to uncomfortable bloating and gas, as well as problems concentrating, itching and even chest pain.

A frequent and consistent bacterial imbalance can also trigger malnourishment since your body isn't able to absorb the nutrients from the food you eat. This can cause lowered immunity and difficulty fighting off diseases, as well as tiredness and lethargy.

Who Should Take Digestive Enzyme Supplements?

Not everyone will need to supplement with digestive enzymes. However, if you have a condition such as chronic pancreatitis or irritable bowel syndrome, your body may be unable to make its own digestive enzymes, so supplementing can help.

You can also check your stool to see if you might benefit from digestive enzymes. Well-formed, solid stools indicate that your digestive tract is functioning well. However, if you're constipated or notice undigested food particles in your stool, your body may not be breaking down your food properly. Floating, oily or greasy stools are also signs that your body is not processing fats correctly.

One of the main complaints of those new to the ketogenic diet is that the high-fat content can be tough on their digestive system. Since the keto diet may consist of up to 75% fat, those used to consuming lower-fat diets can experience unpleasant gastrointestinal symptoms like nausea and diarrhoea.

A digestive enzyme blend that contains lipases (enzymes that break down fats) and proteases (enzymes that break down proteins) may help optimise digestion and relieve these digestive symptoms.

How to Choose a Digestive Enzyme Supplement

When choosing a digestive enzyme supplement, look for one that lists the unit of activity and potency, rather than just the weight in milligrams. This will give you a true measure of the ingredient's efficacy and potency.

Frequently asked questions