The ketogenic diet is becoming more and more popular, as the interest in optimizing health is also growing.
Since the keto diet restricts a number of healthy food options, supplementing it with specific nutrients is a great idea.
Some supplements help keto dieters reduce keto flu symptoms and even enhance athletic performance during training.
So here we give you the top 11 best keto supplements you can try.
1. Vitamin D
Vitamin D is essential for everyone’s health—and that includes keto dieters.
Although the keto diet does not increase your risk of developing a vitamin D deficiency, supplementing it with vitamin D is a good idea.
Vitamin D is highly important for various bodily functions, which include facilitating calcium absorption especially in people who are lactose intolerant. Calcium is a nutrient that could be lacking on a keto diet.
Vitamin D is also responsible for lowering inflammation in your body, promoting bone health, regulating cellular growth, and supporting your immune system.
Considering the fact that there are only a few good food sources of this important vitamin, many health professionals recommend taking vitamin D supplements to ensure proper intake.
Your doctor can determine whether or not you are deficient in vitamin D by running a blood test. He can also prescribe an appropriate dosage based on your needs.
2. Digestive Enzymes
Some people who are new to the keto diet held that this diet, which has a high fat content, is tough on their digestive system.
In fact, those who are not used to consuming a high-fat diet can experience unpleasant gastrointestinal symptoms like diarrhea and nausea.
In addition, the diet’s fairly moderate protein may also cause digestive negative side effects to some people, as it may still be a higher amount for them.
If you experience some digestive issues, such as bloating, diarrhea, or nausea, as you transition to a keto diet, you can take digestive enzymes to break down fats and proteins and eventually optimize digestion.
What’s more, these enzymes have been shown to reduce post-workout soreness.
3. Exogenous Ketones
Endogenous ketones are ketones naturally produced by your body through a process called ketogenesis, while exogenous ketones are ketones sourced from outside of your body.
Some keto dieters, especially those who are new on the diet, take exogenous ketone supplements to increase blood ketone levels.
Exogenous ketone supplements were also linked to other benefits. For example, they have been found to suppress appetite, speed muscle recovery, and boost athletic performance.
In addition, most of the studies on exogenous ketones used ketone esters, which are a more powerful type of ketone supplement and the most common form available to consumers.
However, further research on the potential benefits of exogenous ketones is needed. Many experts argue that they are not necessary for people on the keto diet.
4. Greens Powder
Vegetables carry a wide variety of vitamins, minerals, and plant compounds that can reduce the risk of developing diseases, fight inflammation, and help your body function at optimal levels. That said, everyone, including keto dieters, should therefore focus on increasing vegetable intake.
However, the keto diet, with its carb-restricting nature, may make it more difficult for some dieters to consume enough plant foods. Thus, adding a greens powder to your supplement regimen can make it easier and quicker for you to boost your vegetable intake.
Most greens powders have a mixture of powdered plants like wheatgrass, kale, and chlorella. They can be added to smoothies, shakes, and drinks, which makes it more convenient for you to increase your intake of healthy produce.
But it’s still best for keto dieters to add more whole-food, low-carb vegetables to their keto recipes for breakfast, lunch, or dinner. Greens powders should not be used as a replacement for fresh produce.
5. Magnesium
Magnesium is a mineral that supports your immune system, regulates the levels of your blood sugar, and boosts your energy level.
Research found that a good portion of the population is at risk of developing a magnesium deficiency due to reliance on processed foods and some magnesium-depleting medications.
Keto dieters may even find it more difficult to meet their magnesium needs, as many foods rich in magnesium like fruits and beans are also carb-rich.
Thus, taking 200–400 mg of magnesium every day while on a keto diet may be beneficial.
In addition, supplementing your diet with magnesium can reduce irritability, sleeping difficulties, muscle cramps, and all other symptoms commonly experienced by those who are new on the diet.
Magnesium citrate, magnesium glycinate, and magnesium gluconate are just some of the most absorbable forms of magnesium.
Some magnesium-rich, keto-friendly foods include spinach, avocado, Swiss chard, pumpkin seeds, and mackerel.
6. MCT Oil
MCT (medium-chain triglycerides) oil is a very popular supplement among those following the keto diet.
Compared with long-chain triglycerides, which are the most common type of fat found in food, MCTs are metabolized differently. They are broken down by the liver and enter the bloodstream where they can be used as a source of fuel for your muscles and brain.
One of the richest natural resources of MCTs is the coconut oil, with ~17% of its fatty acids being in the MCT form with metabolic benefits.
Taking MCT oil from palm or coconut oil can be helpful for keto dieters, as it provides an even more concentrated dose of MCTs.
MCT oil is beneficial for keto dieters as it can quickly raise their fat intake, causing the ketone levels to increase and allowing them to stay in ketosis.
What’s more, MCT oil has also been shown to increase feelings of fullness and promote weight loss, which can be beneficial for keto dieters aiming to lose weight.
MCT oil can either be taken by a spoonful or added to smoothies and shakes for a quick fat boost.
Starting with a small dose of MCT oil, probably 5 ml, is a good idea to see how your body reacts, since it can also cause symptoms like nausea and diarrhea in some people.
7. Omega-3 Fatty Acids
Omega-3 fatty acid supplements are high in omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which can be beneficial for your health in many different ways.
DHA and EPA have been found to prevent mental decline, lower heart disease risk, and reduce inflammation.
Western diets tend to be lower in omega-3s (found in fatty fish), but higher in omega-6 fatty acids (found in processed foods and vegetable oils). This imbalance has, in fact, been linked to an increase in many inflammatory diseases.
Omega-3 supplements are particularly beneficial for keto dieters, as they help maintain a healthy omega-3 to omega-6 ratio during a high-fat diet. What’s more, they also maximize the overall health benefits of the keto diet.
A study showed that keto dieters who took omega-3 fatty acid supplements from krill oil experienced massive reduction in insulin, triglycerides, and inflammatory markers as compared with those who did not.
Omega-3 supplements can increase your risk of bleeding by further thinning your blood. Thus, people on blood-thinning medications should first consult a doctor before taking it.
Eating more salmon, anchovies, and sardines while on a keto diet can help boost your omega-3 fatty acid intake.
8. Electrolyte Supplements or Mineral-Rich Foods
Adding minerals through diet is highly important for keto dieters, especially those who just first switched to this way of eating. They might find it challenging for their bodies to adapt to the very low-carb diet.
Switching to a keto diet can lead to an increased water loss from the body. It can also cause the levels of magnesium, potassium, and sodium to drop, leading to keto flu symptoms, such as bad breath, muscle cramps, headache, and fatigue.
In addition, keto dieters who are athletes at the same time may experience even greater electrolyte and fluid losses through sweating.
The best strategy is adding sodium through diet by sipping on a broth made with bouillon cubes or simply salting foods. Consuming more magnesium- and potassium-rich foods can also counteract losses of these important minerals.
Examples of these keto-friendly magnesium- and potassium-rich foods are dark leafy greens, avocados, nuts, and seeds.
9–11. Supplements to Boost Athletic Performance
Keto dieters who are at the same time athletes looking to boost performance can also benefit from taking the following supplements.
Caffeine
Athletes transitioning to a keto diet can have an extra cup of green tea or coffee to boost their energy levels and athletic performance.
Creatine monohydrate
Creatine monohydrate has been shown to improve exercise performance, increase strength, and promote muscle gain.
HMB (beta-hydroxy beta-methylbutyrate)
HMB may help keto dieters, who are just starting an exercise program or increasing their workout intensity, to reduce muscle loss and increase muscle mass.
Other Supplements to Boost Athletic Performance
Other supplements to boost athletic performance include branched-chain amino acids (BCAAs) and beta-alanine. The former have been found to reduce exercise-related muscle soreness, muscle damage, and fatigue during exercise. While the latter may help prevent muscle burnout and fatigue on a keto diet.
Conclusion
The keto diet, which has some calorie restriction, is popular for various reasons: it promotes weight loss, offers several health benefits, and boosts athletic performance.
The abovementioned keto supplements may help reduce keto flu symptoms. Taking them along with healthy keto recipes for dinner, breakfast, or lunch can help optimize nutrition and allow you to thrive while following the diet.
Take note that there are many other supplements available that can improve the nutritional value of a keto diet plan and enhance athletic performance.
