500 Calorie a Day Keto Diet
The 8 Best Supplements to Take on a Keto Diet
These expert-backed recommendations fill in the nutrient gaps and help keep you in ketosis.
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In the whole foods versus supplements debate, whole foods always win. But if you're on the ketogenic diet, you may benefit from taking certain supplements.
One major criticism of the keto diet is that the extreme restriction of carbohydrates can leave you at risk for nutrient deficiencies. After all, people on the high-fat plan limit themselves to 20 to 50 grams of carbs per day, which naturally cuts out whole grains, legumes, most fruits and dairy, and starchy vegetables. If you don't plan well enough, you may skimp on veggies and go heavy on the butter, bacon, and red meat.
That's where supplements come in. "Anytime you're making new diet changes or navigating a new eating strategy, you want to make sure you're getting all the vitamins and minerals you need," says Olivia Wagner, an integrative registered dietitian nutritionist at WholeHealth Chicago. In addition, with the popularity of the keto diet, some keto-specific supplements have launched, and you may need help determining if they're right for you. "I recommend working with a licensed medical practitioner to help guide you to choosing those that meet your needs best," says Wagner. Also keep in mind that the Food and Drug Administration doesn't regulate supplements, which is all the more reason you should collaborate with your healthcare team to pick a responsible supplement for your health needs.
RELATED: 8 Steps Beginners Should Take Before Trying the Keto Diet
While whole foods always win out over supplements, there are several supplements that Wagner and other experts recommend for people on a keto diet to better fill in nutritional gaps. These supplements can not only help address potential nutrient deficiencies but also ease you through the "keto flu" and help you stay in ketosis for best results.
Along with taking a general multivitamin, you may also want to consider adding these products.
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Trace Minerals Keto Electrolyte Drops
As you severely restrict carbs in your diet, you'll lose water via urination and, with that, go electrolytes, too. The electrolyte imbalance that happens early on may be what's responsible for the "keto flu," or the transition that hampers people with side effects like muscle aches and fatigue. "I like Trace Minerals because this supplement provides minerals found in seawater that you often lack," says Wagner. Each serving, which you add to a beverage daily, contains 45 and 26 percent of your daily value for magnesium and chloride, respectively, plus potassium and sodium from seawater.
Trace Minerals Keto Electrolyte Drops, $14.99, iHerb
Another option to replenish electrolytes is LyteShow, which Cleveland-based Logan Kwasnicka, a certified physician's assistant at the Cleveland Clinic's Functional Ketogenics Program, recommends. The concentrate is free of calories and sweeteners and has a wide range of minerals. Mixing 40 drops into a glass of water supplies a good source of magnesium, zinc, and chloride, along with smaller amounts of sodium and potassium.
LyteShow, $16.83, Amazon
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KAL Magnesium Glycinate
"Magnesium is a mineral that many people are deficient in, and it's used throughout many pathways in the body," says Kwasnicka. One of those functions is muscle contraction. Magnesium may help mitigate the muscle cramping that many people face while on keto, particularly in the beginning. She recommends looking for a magnesium glycinate formula for superior absorption. (In some products, the easier-to-find magnesium citrate can cause loose stools, she says.) This one from KAL contains 400 milligrams (mg) of magnesium (100 percent of the daily value) per two soft gels. If you have chronic kidney disease, consult with your doctor before taking it.
KAL Magnesium Glycinate, $27.19, Vitamin Shoppe
RELATED: 8 Foods High in Magnesium
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Nordic Naturals Ultimate Omega
On keto, you won't be short of fat in your diet, but you also want to make sure you get a balance of those fats. That's where a heart-healthy omega-3 supplement comes in. "Nordic Naturals is a brand I trust because it contains high-quality fish oil that's free of contamination," says Wagner.
Getting a variety of fats is important for everyone's health. If you don't eat at least two servings of fish per week, you may want to consider taking a fish oil supplement regardless of whether you're on keto. Wagner recommends taking 1,000 to 2,000 mg per day and adjusting based on your healthcare team's advice.
Nordic Naturals Ultimate Omega, $59.46, Walmart
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Designs for Health PaleoFiber
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Designs for Health Ribo-CarniClear
Ribo-CarniClear is liquid carnitine along with vitamin B6. "The protein L-carnitine is responsible for allowing fatty acids to be utilized in cells. It can help kick someone into ketosis if they have a hard time getting there," says Wagner. You can use it to keep you in ketosis, too.
Designs for Health Ribo-CarniClear, $73.60, Amazon
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Bulletproof Brain Octane Oil
Saturated fat isn't a healthy choice, but people on the keto diet will find that any type of fat can help them stay in fat-burning mode. One popular source of saturated fat: medium-chain triglyceride oil or MCT oil for short. "MCT oil is a highly ketogenic food source and helps people stay in ketosis," says Wagner, who adds that the oil can be added to tea or used as a base for salad dressing. One brand she likes is Bulletproof, which concentrates their product from coconut oil. "They're a company that sources their ingredients really well," she says. Just keep in mind that to follow the keto diet in the most nutritious way possible, you'll want to rely on healthier sources of fat, like avocados, olive oil, and nuts.
Bulletproof Brain Octane Oil, $24.95, Amazon
RELATED: Should You Use Exogenous Ketone Supplements for Ketosis?
Shifting your diet so drastically can be a shock to your system, and digestive enzymes can help ease potential gastrointestinal woes, says Wagner. Bio-Gest contains hydrochloric acid (HCI), pepsin, pancreatin, and ox bile to support fat digestion and gallbladder health, she says. (Your gallbladder houses bile, a fluid that helps digest fat, so it needs all the support it can get, given all the fat you eat on a keto diet.)
Thorne Bio-Gest, $40, iHerb
Source: https://www.everydayhealth.com/ketogenic-diet/best-keto-diet-supplements/