Vitamins Missing On Keto: What You Need To Know

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 great for weight loss, it can also lead to vitamin deficiencies. This is because many vitamin-rich foods like fruits, vegetables, and grains are high in carbohydrates and are therefore restricted on the keto diet. The most common vitamin deficiencies on the keto diet include vitamin D, B vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin, and biotin), calcium, and sodium. These vitamins and minerals are essential for various bodily functions, including bone and teeth health, metabolism, nerve and muscle function, and immune support. To avoid vitamin deficiencies on the keto diet, it is recommended to include vitamin-rich foods such as leafy greens, seafood, eggs, and nuts, as well as consider taking supplements.

Vitamin D

Due to the limited food sources of vitamin D, many health professionals recommend vitamin D supplements to ensure adequate intake. It is advisable to consult a doctor to determine if you are deficient in vitamin D and to prescribe the appropriate dosage if needed.

The ketogenic diet, being a high-fat, moderate-protein, and low-carbohydrate meal plan, may impact the intake of vitamin D. Foods typically rich in vitamin D, such as milk and cereal, are limited on the keto diet due to their high carbohydrate content. However, there are still keto-friendly sources of vitamin D, such as fatty fish (salmon and tuna) and eggs.

Symptoms of Vitamin D Deficiency

A vitamin D deficiency can have adverse effects on overall health. For example, not getting enough vitamin D and calcium increases the risk of osteoporosis, which weakens bones, and osteomalacia, which causes bone pain and weak muscles.

Recommended Intake of Vitamin D

The recommended daily intake of vitamin D for adults aged 19 to 70 is 600 international units (IUs). However, it is always best to consult a healthcare provider to determine the appropriate dosage based on individual needs.

B vitamins

A keto diet can lead to a deficiency in B vitamins, especially Thiamin (B1), Folate (B9), and Biotin (B7). Thiamin is essential for all tissues of the body to function correctly and helps the body turn food into energy. Folate is important for red blood cell production and repairing body tissue. Biotin is crucial for embryonic growth and helps keep the skin, hair, eyes, liver, and nervous system healthy.

To avoid a deficiency in B vitamins while on a keto diet, it is recommended to include foods such as salmon, beef, mussels, pork, liver, eggs, leafy green vegetables, seafood, and nuts in your diet.

Folate (vitamin B9)

Folate, or vitamin B9, is an important nutrient that helps with red blood cell production and the repair of body tissue. It is particularly important during pregnancy when the body is experiencing rapid growth. Folate is also critical to life; every minute, every cell in our bodies depends on it.

Folate is hard to come by through diet alone, which is why supplementation is often necessary. On the keto diet, it is even more difficult to get enough folate, as it is found in whole grains and many plant-based foods, which are restricted on the keto diet.

To increase folate intake while on the keto diet, it is recommended to incorporate leafy green vegetables, seafood, and eggs. Some specific keto-friendly foods that contain folate include liver, asparagus, okra, spinach, collard greens, turnip greens, and broccoli.

Folic acid is the oxidized form of folate found in fortified foods and supplements. Folic acid is not present in nature, and it is not advisable to take folic acid as a supplement, as it needs to go through a complicated process to become usable by our cells. Instead, it is recommended to take an "active" folate supplement—a methylated form of folate that is ready to be used by the body.

Folate deficiency is associated with an increased risk of cancer and neurological disorders, as well as fatigue, weakness, headaches, irritability, difficulty concentrating, shortness of breath, and heart palpitations.

Calcium

On the keto diet, it is easy to become deficient in calcium. This is because the keto diet restricts calcium-rich foods such as dairy, fruits, and vegetables. In addition, people on long-term keto diets often lose too much calcium in their urine, which can lead to kidney stones.

To avoid calcium deficiency on the keto diet, you can eat more of the following calcium-rich foods:

• Sardines
• Salmon
• Spinach
• Turnip greens
• Broccoli
• Kale
• Chia seeds
• Sesame seeds
• Almonds

Magnesium

A diet rich in magnesium has been linked to improved bone density, lower blood pressure, reduced inflammation, and a reduced risk of heart disease. It is also associated with a lower risk of diabetes due to its role in regulating insulin.

The general recommendation for magnesium intake varies based on age and gender. For men aged 19 and above, the recommended intake is between 400 and 420 mg daily. For women aged 19 and above, the recommendation is between 300 and 320 mg daily, and during pregnancy, this increases to 350-360 mg daily.

To get more magnesium in your diet, focus on consuming keto-friendly foods like leafy greens, pumpkin seeds, and dark chocolate, which are rich in magnesium and offer additional health benefits. Examples include spinach, cooked halibut, cashews, almonds, dark chocolate with 70-80% cocoa, macadamia nuts, salmon, and avocado.

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