Keto Diet: Essential Supplements To Get Started

The ketogenic diet is a popular weight-loss diet that involves eating high-fat foods and few to no carbohydrates. While it can be an effective way to lose weight, it can also be challenging to adjust to and can lead to nutritional deficiencies. Therefore, it is essential to consider taking supplements to support your body and enhance the effectiveness of the diet.

Some key supplements to consider when starting a keto diet include:

- Electrolytes: The keto diet can lead to increased water loss and lower levels of electrolytes such as sodium, potassium, and magnesium, which are important for nerve function and fluid balance.

- Omega-3 fatty acids: These are important for regulating inflammation and supporting cognitive health. The keto diet may not provide enough omega-3s, especially if you are not consuming fatty fish or grass-fed meats.

- Medium-chain triglyceride (MCT) oil: MCT oil is derived from coconut oil and provides a quick source of energy. It can also help increase ketone levels and promote weight loss.

- Magnesium: Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports the immune system. The keto diet may not provide enough magnesium, as many magnesium-rich foods are also high in carbohydrates.

- Vitamin D: Vitamin D is important for immune function, bone health, and regulating cell growth. It may be lacking in the keto diet, as it is primarily obtained through sunlight exposure or dairy products, which are limited on the keto diet.

- Digestive enzymes: The high-fat content of the keto diet can be challenging for the digestive system, leading to symptoms like nausea and bloating. Digestive enzymes can help break down fats and proteins, alleviating these side effects.

Electrolytes

When transitioning to a ketogenic diet, the body adapts to the very low number of carbohydrates consumed, which results in increased water loss and a drop in sodium, potassium, and magnesium levels. This can lead to symptoms of the "keto flu," such as headaches, muscle cramps, and fatigue.

• Consume electrolyte-rich foods: Include leafy vegetables, bone broth, and salt in your diet.
• Supplement with sodium: As overall sodium intake decreases on a keto diet, consider salting your food or sipping on broth made with bouillon cubes to meet your increased sodium needs.
• Increase potassium and magnesium intake: Incorporate more avocado, cooked spinach, nuts, and seeds into your diet, as these foods are rich in both potassium and magnesium.
• Take electrolyte supplements: If needed, you can take electrolyte supplements containing sodium, potassium, and magnesium.

The recommended daily intake of electrolytes on a keto diet is around 3 to 5 grams of sodium, 4.7 grams of potassium, and 300-500 mg of magnesium. However, it's important to monitor your dietary intake and adjust supplementation accordingly.

Omega-3 fatty acids

EPA and DHA are known to reduce inflammation, lower the risk of heart disease, and prevent mental decline. They can also help maintain a healthy balance of omega-3 and omega-6 fatty acids, which is important because an excess of omega-6 can lead to inflammation and autoimmune diseases. When shopping for omega-3 supplements, look for a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.

It is worth noting that omega-3 fatty acids can also be obtained from plant sources such as flaxseed, chia seeds, and certain nuts like walnuts. However, the body must convert the plant-based omega-3, called ALA, into EPA and DHA, which is an inefficient process. Therefore, it is recommended to consume direct sources of EPA and DHA, such as fatty fish, or their supplements.

For those who do not consume fish or prefer alternative sources, algae-derived omega-3 supplements are a good option. Additionally, fortified yogurts and milk are also available as omega-3 sources. Remember to consult a doctor before taking any supplements, especially if you are on blood-thinning medications, as omega-3s can increase the risk of bleeding.

In summary, omega-3 fatty acids are essential for overall health and can be obtained through diet or supplementation. When following a keto diet, ensuring adequate intake of omega-3s becomes particularly important due to the high-fat nature of the diet. By including omega-3-rich foods or supplements in your keto diet, you can maximize the health benefits of the diet and maintain a healthy balance of fatty acids.

MCT oil

It is important to start with a small dose of MCT oil (1 teaspoon or 5ml) to see how your body reacts before increasing to the suggested dosage. MCT oil can cause side effects such as diarrhoea and nausea in some people.

Magnesium

Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate, and magnesium citrate. In addition to supplements, magnesium can also be obtained from keto-friendly foods such as nuts and spinach. However, it is important to ensure adequate intake, as about 3-4 cups of spinach per day are needed to meet the RDA for magnesium.

Digestive enzymes

The keto diet is high in fat and moderately high in protein. This can be a challenge for the digestive system to process, and may lead to gastrointestinal symptoms like nausea, bloating, and diarrhoea.

A digestive enzyme supplement can help alleviate these symptoms. Look for one that contains lipase, an enzyme that breaks down fats. You may also want to try a supplement that contains proteases, enzymes that break down proteins.

If you are new to the keto diet, you may benefit from taking digestive enzymes to help your body adjust to the higher fat and protein intake. However, it is important to first rule out any serious medical conditions that may be causing your digestive issues.

Frequently asked questions