Dante Carrillo
The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. It was originally developed to treat diabetes and epilepsy in children. While it can be great for weight loss, it can also lead to vitamin deficiencies. The keto diet cuts out several food groups, so it's important to supplement with specific nutrients. Some vitamins and minerals commonly missed in a keto diet include vitamin D, calcium, iron, and magnesium. Omega-3 fatty acids and greens powders are also recommended to reduce inflammation and ensure adequate vegetable intake. It is always best to consult a healthcare professional before starting any new diet or taking supplements. They can advise on the right types and dosages of vitamins and minerals to ensure optimal health while following the keto diet.
| Characteristics | Values |
|---|---|
| Vitamins/Minerals | Vitamin A, Vitamin D, Vitamin C, Omega-3 Fatty Acids, Calcium, Iron, Magnesium, Potassium, Sodium |
| Deficiencies | Calcium and vitamin D deficiencies can lead to osteoporosis. Iron deficiency can cause anaemia. Lack of fiber can increase the risk of heart disease and colorectal cancer. |
| Dietary Sources | Fatty fish (salmon, tuna, herring, mackerel, sardines), eggs, meat, liver, poultry, and dairy are good sources of vitamins and minerals. Whole foods are recommended over supplements. |
| Additional Information | Vegetables, whole grains, nuts, and leafy greens are good sources of vitamins and minerals but are restricted on a keto diet. Consult a healthcare professional before starting any new diet or taking supplements. |
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What You'll Learn
Vitamin D
The ketogenic diet (KD) is low in carbohydrates and high to normal in fat and protein. It has been used to treat epilepsy for the last 100 years and has more recently been introduced to help with obesity. The diet's high-fat content can cause digestive issues for some people, and it can also be challenging to get enough nutrients, as it cuts out several food groups.
Several studies have investigated the effects of the KD on vitamin D levels. Most of these studies reported increases in circulating vitamin D. However, one study found that vitamin D levels increased in the first three months of treatment and then stabilised or decreased.
Due to the risk of vitamin D deficiency, it is recommended that people following the ketogenic diet get their vitamin D levels checked and supplement accordingly. Fatty fish and eggs are good sources of vitamin D that are compatible with the keto diet. A daily vitamin D supplement can also help ensure adequate intake.
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Calcium
You can obtain calcium from keto-friendly foods like chia seeds and broccoli. Chia seeds, when combined with liquids, expand and provide a feeling of fullness while cleaning out your digestive tract. A triple serving of chia pudding with almond milk, for instance, provides 240 mg of calcium, almost equivalent to a glass of cow's milk, but with far fewer carbs. Broccoli, a cruciferous vegetable, is not only an excellent source of calcium but also contains immune-boosting vitamin C.
While dairy products like milk and yogurt have long been associated with building strong bones, recent studies, including an 18-year investigation, challenge this notion. The research found that increased dairy consumption did not decrease fracture risks in postmenopausal women or improve bone integrity in children.
Therefore, when on a keto diet, it is important to include plenty of calcium-rich foods to meet your daily requirements and maintain optimal health.
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Iron
There are plenty of keto-friendly foods that are rich in iron. Shellfish, such as oysters, mussels, and clams, are low in carbs and rich in iron. The form of iron found in shellfish, known as heme, is more easily absorbed by the body than that found in plant-based sources. Red meat, liver, and dark meat chicken are also good sources of iron.
For those who do not eat meat, spinach is a vital source of iron, as it contains vitamin C, which aids in iron absorption. Pumpkin seeds are another plant-based source of iron and are also a good source of protein, vitamin K, and manganese.
If you are unable to meet your iron intake through diet alone, you may want to consider taking an iron supplement. However, it is important to consult a healthcare professional before taking any new supplements.
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Magnesium
When following a keto diet, it is important to ensure adequate magnesium intake. This is because the keto diet restricts many food groups that are typically rich in magnesium, such as whole grains, beans, nuts, and green leafy vegetables. Additionally, the body can flush out electrolytes, including magnesium, during the transition to a high-fat, low-carb ketogenic diet.
Some keto-friendly sources of magnesium include fatty fish like salmon, shellfish, seeds, nuts, dark chocolate, and low-carb leafy greens like spinach, kale, and Swiss chard. However, due to the restricted nature of the keto diet, it may be challenging to meet the recommended daily intake of magnesium through diet alone. Men should aim for 400 to 420 milligrams of magnesium per day, while women should aim for 310 to 320 milligrams.
As such, magnesium supplements are often recommended for those on a keto diet. Supplements can help ensure sufficient magnesium intake and prevent symptoms of deficiency, such as leg cramps, fatigue, irregular heartbeat, and muscle spasms. However, it is important to consult a healthcare professional before taking any supplements, as magnesium supplements may interfere with certain medications.
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Omega-3 fatty acids
On a keto diet, omega-3 fatty acids can be obtained from high-quality fatty fish like salmon, sardines, and anchovies. They are also available as supplements, including krill oil, fish oil, and vegan-friendly algal oil. When choosing an omega-3 supplement, look for a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. These fatty acids are essential for optimal health, and a deficiency may contribute to chronic diseases like obesity, diabetes, heart disease, and mental health disorders.
Research suggests that supplementing a keto diet with omega-3 fatty acids may provide additional health benefits. A 2015 interventional trial found that omega-3 supplementation further increased the positive effects of a keto diet on inflammatory markers, adiponectin, insulin, and blood triglycerides. This combination may help lessen the severity of keto flu and accelerate the transition to nutritional ketosis. Additionally, a 2021 clinical trial found that omega-3 supplementation increased lean muscle mass in older women following a resistance training program.
It is important to note that those on blood-thinning medications should consult a doctor before taking omega-3 supplements as they can increase the risk of bleeding. Overall, omega-3 fatty acids are an important consideration for individuals on a keto diet, and they may provide enhanced health benefits when combined with the keto diet's high-fat, low-carb approach.
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Frequently asked questions
The keto diet can lead to vitamin deficiencies, so it is important to consult a healthcare professional to determine which supplements are best for you. Some vitamins that are commonly recommended for keto dieters include:
- Vitamin D
- Calcium
- Iron
- Magnesium
- Vitamin A
Fatty fish like salmon, tuna, and eggs are good sources of vitamin D for people on the keto diet.
Salmon, spinach, and sardines are keto-friendly foods that can help you meet your calcium needs.
Meat is a good source of iron for keto dieters.
Some keto-friendly foods that contain magnesium include nuts and green leafy vegetables. However, many magnesium-rich foods like beans and fruits are also high in carbs, so a supplement may be necessary.
