Vitamins To Support Your Ketosis Diet

The ketogenic diet is a low-carbohydrate, high-fat, and mid-range protein diet that is often used as a weight-loss tool. The diet is designed to force the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates for fuel. While the keto diet can be effective for weight loss, it can also lead to vitamin and mineral deficiencies. As such, it is important to supplement the diet with vitamins to ensure adequate nutrient intake. Some of the most commonly missed vitamins and minerals in a keto diet include vitamin D, B vitamins, calcium, iron, magnesium, and phosphorus. In addition, supplements such as omega-3, MCT oil, and L-theanine can also be beneficial for those on a keto diet. It is important to closely monitor vitamin and supplement intake while on a keto diet to ensure that one does not exceed their carbohydrate limit and hinder ketosis.

Vitamin D3

The keto diet is a low-carbohydrate, high-fat and protein plan that forces the body into ketosis, a metabolic process where the body resorts to burning fat for energy instead of glucose. While the keto diet is a popular weight loss technique, it can also lead to vitamin deficiencies.

It is important to note that some studies have shown that multivitamins can lower body fat and protect against illnesses like heart disease and certain types of cancer. However, it is always recommended to consult a doctor or nutritionist to ensure you are receiving adequate levels of necessary nutrients.

Digestive enzymes

The keto diet is a low-carb, high-fat, and high-protein plan that forces the body into ketosis, a metabolic process where the body does not have enough glucose to exert energy and must burn fat. The diet can cause gastrointestinal discomfort from bloating, constipation, or gas. This is because the body can only produce a limited number of enzymes at a time, and these enzymes are not always enough to effectively break down each meal.

There are many digestive enzyme supplements on the market, including Prohydroxy P™, a digestive enzyme blend designed to help digest larger amounts of protein and absorb more nutrients. KetoGenics™ also offers an advanced plant enzyme blend formulated for enhanced digestion that contains 18 plant-based enzymes. It is recommended to take digestive enzymes around 10 minutes before eating, as this gives them enough time to reach the stomach and mix with gastric juices.

Magnesium

When transitioning to a high-fat, low-carb ketogenic diet, the body can flush electrolytes, including magnesium. Therefore, it may be important to increase your magnesium intake through high-magnesium keto-friendly foods and/or supplementation. While animal products are generally lower in magnesium than plant sources, it is possible to meet your magnesium needs on a keto diet by including fatty fish, shellfish, and small amounts of certain plant foods, especially hemp seeds, sunflower seeds, pumpkin seeds, and dark chocolate. It is worth noting that most people are magnesium deficient even before starting a keto diet.

If you are considering taking magnesium supplements, it is recommended to consult your doctor or dietitian, especially if you are taking prescription drugs or other medications. Once you have the go-ahead, you can start with a magnesium chelate for maximum bioavailability and fewer side effects.

B vitamins

The keto diet is a low-carbohydrate, high-fat and protein plan that forces the body into ketosis, a metabolic process where the body burns fat for energy instead of glucose. This diet can lead to vitamin deficiencies, especially in vitamin D and B vitamins.

On a keto diet, it can be challenging to obtain sufficient B vitamins because carbohydrate intake is limited, and conventional B-vitamin-fortified foods like bread, crackers, and cereal are restricted. Pantothenic acid (B-5), for example, can be lacking in the absence of grains and beans, while folate levels can be affected by the reduced consumption of fruits and vegetables.

To ensure adequate B vitamin intake while on a keto diet, individuals can opt for slow-release B-complex supplements, which provide more consistent blood levels of these vitamins. Additionally, including nutrient-rich keto-approved foods like liver, kale, low-glycemic fruits, and grass-fed butter can help maintain optimal B vitamin levels.

Omega-3 supplements

If you are on a keto diet and don't like fish, or are worried about the potential toxins and pollution in fish, taking a daily dose of a pure, fresh omega-3 supplement is a good idea. When choosing an omega-3 supplement, opt for a product with lower levels of vitamin A (less than 1mg per day) as it can be toxic at high levels. Aim for 500mg of EPA and DHA combined daily, which is about the same as eating 140g of oily fish, such as a small salmon fillet.

To maximise the absorption of omega-3 in the body, take your supplement alongside a fat-containing meal. This will mean there are more fat-digesting enzymes available to help the body absorb the healthy essential fatty acids in the supplement. Taking omega-3 with a meal can also help to break down the capsules and minimise any side effects, such as heartburn or indigestion.

Some omega-3 supplements also contain MCT oil (medium-chain triglycerides), which is key for a ketogenic diet. MCT oil can help raise your overall fat intake, increasing ketone levels and keeping you in ketosis. It also provides a quick energy source for your brain and body, which aligns with ketogenic dietary needs.

Sports Research sells a Keto Omega Fish Oil 1400mg supplement that contains 1200mg of EPA and DHA in their highly bioavailable forms. It is sourced from wild-caught Alaskan Pollock, Wild Sockeye Salmon, and Antarctic Krill, and infused with MCT oil derived from 100% coconut oil. This supplement is third-party tested for purity and potency, ensuring freedom from heavy metals, contaminants, and rancidity.

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