Keto Flu: Can Multivitamins Help?

The keto diet is a low-carb, high-fat, and moderate-protein diet that puts the body into a metabolic state called ketosis, where the liver breaks down fat into energy. While the keto diet is associated with several health benefits, some people experience the keto flu when starting this diet. Symptoms of keto flu include achiness, headaches, nausea, and constipation, which usually resolve within a week. To alleviate these symptoms, staying hydrated, consuming enough electrolytes, and getting adequate rest are recommended. Additionally, ensuring adequate intake of certain vitamins and minerals can help manage keto flu symptoms and prevent deficiencies commonly associated with the keto diet.

Keto flu symptoms

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms can last for up to two weeks, but they usually go away within a week. The keto flu is likely caused by the sudden change in diet, as the ketogenic diet involves drastically cutting back on carbohydrates.

• Headaches
• Nausea
• Constipation
• Fatigue
• Irritability
• Difficulty sleeping
• Foggy brain
• Achiness

These symptoms may be due to a combination of factors, including dehydration, changes in electrolyte balance, and a lack of calories and healthy fats. It is important to note that the keto flu is not a medically recognized term, and there is limited research on the specific causes and treatments.

To alleviate the symptoms of keto flu, it is recommended to:

• Drink plenty of water, as the keto diet can cause dehydration.
• Increase electrolyte intake, as the body may dump electrolytes along with water when entering ketosis.
• Consume enough calories and healthy fats, as the reduced appetite caused by ketosis, combined with nausea from keto flu, may make it difficult to eat enough.
• Get adequate rest and avoid heavy exercise during the first week of the diet.
• Consider transitioning to the keto diet slowly, rather than abruptly cutting out carbohydrates.

Micronutrient deficiencies

The keto diet can also cause a loss of electrolytes. When the body enters ketosis, it loses water through urination and excretes electrolytes like sodium, potassium, and magnesium. This can lead to symptoms such as muscle cramps, headaches, and low energy levels.

To avoid micronutrient deficiencies on the keto diet, it is important to learn which micronutrients you are not getting enough of and create a meal plan that includes keto-friendly foods that meet your nutritional needs.

Some micronutrients to focus on include:

• Sodium: Aim for 3,000-5,000 mg daily. Include sea salt, bouillon cubes, keto-friendly beef jerky, and salted pumpkin seeds in your diet.
• Potassium: Recommended intake is 3,400 mg for men and 2,600 mg for women. Avocados, dark chocolate (70% cacao or higher), and leafy greens are good sources.
• Calcium: Needed for bone growth and strength. Found in cheddar cheese, chicken breast, and broccoli.
• Magnesium: Essential for heart rhythm, energy creation, and protecting DNA. Dark chocolate (70-95% cocoa) and pumpkin seeds are good sources.
• Zinc: Plays a role in wound healing, protein synthesis, immune function, and glucose metabolism. Found in beef, oysters, pumpkin seeds, and sunflower seeds.
• Phosphorus: Important for DNA and RNA structure and function. Include sunflower and pumpkin seeds in your diet.

In addition to food sources, supplementation can be beneficial for those who are older, have difficulty accessing nutritious foods, have a condition that affects nutrient absorption, or follow a more restrictive form of the keto diet. However, it is important to consult with a registered dietitian or doctor to determine the best approach.

The role of multivitamins

The ketogenic diet is a popular, low-carb, high-fat, and moderate-protein diet that puts the body into a metabolic state called ketosis. In ketosis, the liver breaks down fats into energy sources called ketones, which fuel the body in the absence of glucose. While the keto diet can be beneficial for weight loss and maintaining blood sugar levels, it can also lead to a group of symptoms known as "keto flu" or "carb flu."

Keto flu symptoms include achiness, headaches, nausea, constipation, fatigue, muscle cramps, irritability, and difficulty sleeping. These symptoms typically occur two to seven days after starting the keto diet and usually resolve within a week as the body adjusts to the new diet. However, this week can be uncomfortable, and proper management of keto flu symptoms is essential.

So, what can be done to alleviate keto flu symptoms? Here are some strategies:

• Hydration: Drink plenty of water, especially if you previously consumed a lot of sugary drinks. Dehydration can occur during ketosis when the body releases stored water and glycogen.
• Electrolytes: Ensure adequate electrolyte intake, as the body also dumps electrolytes when releasing water. Adding salt to your food or consuming electrolyte-rich sports drinks can help.
• Healthy Fats: Include healthy fats in your diet and ensure you're eating enough calories. This can help increase your energy levels and reduce nausea.
• Rest: Avoid heavy exercise during the first week of keto flu. Instead, focus on rest, sleep, and lighter exercises like yoga or stretching.
• Gradual Transition: If keto flu symptoms are challenging to manage, consider a slower transition to the keto diet. Gradually reducing carbohydrate intake over several days or weeks can help your body adjust more naturally.

Now, let's discuss the role of multivitamins in relation to keto flu:

Multivitamins are not specifically mentioned as a remedy for keto flu in the sources provided. However, it is important to optimize your daily intake of vitamins and minerals, collectively known as micronutrients, regardless of your diet. Micronutrients play essential roles in the proper functioning and survival of your body.

When following a keto diet, there is a risk of missing out on essential micronutrients, which can exacerbate keto flu symptoms and have other unwanted side effects like muscle cramps, headaches, and low energy levels. Therefore, it is crucial to ensure you are meeting your micronutrient needs through your diet or supplementation.

A well-planned keto diet that includes a variety of keto-friendly whole foods can provide the necessary micronutrients. However, if you are older, have difficulty accessing nutritious foods, have absorption issues, or follow a more restrictive form of the keto diet, you may benefit from a multivitamin supplement. Consulting with a registered dietitian or doctor can help determine if a multivitamin is right for you.

Additionally, specific vitamins and minerals may play a role in supporting the body during keto flu:

• Vitamin C: Acts as an antioxidant and is required for collagen synthesis, which provides structure and strength to the body. Include citrus fruits, broccoli, and fish roe in your diet.
• Vitamin D: The "sunshine vitamin" is important for bone and muscle health. It is produced in the skin after sunlight exposure, but it can also be obtained from fatty fish, egg yolks, and liver.
• Vitamin K: Necessary for blood clotting and maintaining strong bones. Include leafy greens and meat products in your diet.
• Calcium: An electrolyte that maintains bone growth and strength. Include dairy products, broccoli, and dark leafy greens in your diet.
• Magnesium: Essential for maintaining heart rhythm, creating energy, and protecting DNA. Include dark chocolate, avocado, and nuts in your diet.
• Zinc: Plays a role in wound healing, protein synthesis, immune function, and glucose metabolism. Meat, seafood, seeds, and nuts are good sources.

In summary, while multivitamins are not directly mentioned as a treatment for keto flu, ensuring adequate micronutrient intake, through diet or supplementation, is crucial for overall health and may help alleviate some of the symptoms associated with the keto flu. Consult with a healthcare professional to determine the best approach for your individual needs.

Other keto flu remedies

The keto flu is a group of symptoms reported by people starting a ketogenic diet, also known as the keto diet. The symptoms are similar to those of the flu, such as nausea, fatigue, headaches, and muscle soreness, and they occur when the body enters a state of ketosis and burns fat for energy instead of carbohydrates. Here are some remedies to alleviate the discomfort caused by keto flu:

• Increase Fluid Intake: Drink plenty of water to prevent dehydration, which is a common issue when starting the keto diet. Aim for a minimum of half of your body weight in ounces of water per day, and increase this amount if you are active.
• Electrolyte Supplementation: Add electrolytes like salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can help prevent cramps and nausea associated with keto flu.
• Consume Healthy Fats: Ensure you are consuming enough healthy fats, such as avocado, bacon, and egg yolks. This will help you feel more satiated and increase your energy levels.
• Get Adequate Rest: Allow your body to rest and adjust to the new diet. Avoid heavy exercise during the first week and opt for lighter activities such as yoga or stretching.
• Gradual Transition: Instead of drastically cutting carbs, try a gradual approach. Start with a typical low-carb diet and give your body time to adjust before fully transitioning into the keto diet.
• Vitamin and Mineral Supplementation: The keto diet may lead to deficiencies in certain vitamins and minerals. Consult with a healthcare professional to determine if you need to supplement your diet with specific vitamins or minerals to prevent deficiencies.

Flu prevention

The keto flu is a group of symptoms that can appear two to seven days after starting a ketogenic diet. Symptoms include headaches, nausea, and constipation, likely due to the sudden change in diet. This typically lasts a week, but there are ways to prevent and treat it.

Prevention

Firstly, it is important to drink plenty of water. The keto diet can cause dehydration as the body loses water stored with glycogen.

Secondly, ensure you are getting enough electrolytes. When the body dumps water, it also loses electrolytes, which can cause fatigue, muscle cramps, and body weakness. Adding more salt to your food or drinking sports drinks can help.

Thirdly, eat enough calories. The keto diet can reduce appetite, but when this is combined with keto flu-induced nausea, it can be difficult to eat enough. Make sure you are getting enough healthy fats and calories.

Finally, rest and avoid heavy exercise for the first week. Lighter exercise such as yoga or stretching is recommended.

Treatment

If you are experiencing keto flu, you can treat it by following the prevention steps outlined above. You can also consider transitioning to the keto diet more slowly, rather than immediately limiting your carbohydrate intake.

If your symptoms last longer than ten days, or are particularly painful or debilitating, consult your doctor.

Frequently asked questions