Top 5 Supplements You Should Take on a Keto Diet

If you’re following a ketogenic diet, you may wonder if there are any supplements you should be taking to ensure you’re getting all the necessary nutrients. While a well-formulated keto diet can provide most of the nutrients your body needs, there are a few supplements that can be beneficial. In this article, we’ll explore the top supplements to consider taking while on a keto diet.

MCT oil

MCT oil is a popular supplement among people following the ketogenic diet. It is a type of saturated fat that is quickly metabolized by the liver and converted into ketones, which are used as fuel by the body. But the question is, should you be taking MCT oil on a keto diet? The answer is not straightforward. Some people swear by it, claiming that it has helped them lose weight and boost their energy levels. Others, however, are skeptical and argue that there is not enough scientific evidence to support its benefits. So what should you do? Well, the best thing you can do is consult a healthcare professional who can advise you based on your individual needs and health status. That being said, if you do decide to try MCT oil, make sure you are using a high-quality product and start with a small dose to see how your body reacts. As with any supplement, it’s important to do your research and make an informed decision.

Electrolytes

Electrolytes are essential minerals that help regulate bodily functions such as nerve and muscle function, hydration, and blood pressure. When following a keto diet, it is important to keep tabs on your electrolyte balance as cutting carbs can lead to a loss of electrolytes through increased urination. The key electrolytes to focus on are sodium, potassium, and magnesium. Sodium can be added by incorporating salt into your diet, while potassium can be found in foods such as avocados and spinach. Magnesium can be obtained through nuts, seeds, and leafy greens. It’s important to monitor your electrolyte intake and speak with a healthcare provider if you have concerns about your levels. Always remember to stay hydrated and replenish your electrolytes when necessary.

Protein powder

Protein powder can be a great addition to your diet, especially if you’re trying to build muscle or maintain a healthy weight. There are so many options on the market, though, that it can be overwhelming to decide which one is right for you. Some people prefer whey protein because it’s a complete protein and is quickly absorbed by the body, while others opt for plant-based protein powders like pea or rice protein. It’s important to find a protein powder that is low in carbs and sugar if you’re following a keto diet, but you also want to make sure that it’s high-quality and free from any fillers or additives. With so many factors to consider, it can be difficult to know where to start. Do your research and talk to your doctor or a registered dietitian to determine which protein powder is the best fit for you and your dietary needs.

PRODUCT NAME	PROTEIN PER SERVING	CARBS PER SERVING	FAT PER SERVING
Isopure Zero Carb	25 g	0 g	0 g
Optimum Nutrition Gold Standard 100% Whey	24 g	3 g	1 g
Dymatize ISO 100	25 g	2 g	0.5 g
MusclePharm Combat Protein Powder	25 g	5 g	2 g
BSN SYNTHA-6	22 g	15 g	6 g
Quest Nutrition Protein Powder	22 g	3 g	1 g
MuscleTech NitroTech	30 g	4 g	2 g
Cellucor COR-Performance Whey	25 g	4 g	2 g
NOW Sports Whey Protein Isolate	25 g	1 g	0.5 g
Six Star Pro Nutrition 100% Whey Protein Plus	30 g	6 g	2 g
Naked Nutrition Whey Protein	25 g	3 g	2 g
Orgain Organic Plant Based Protein Powder	21 g	5 g	5 g
Vega Sport Premium Protein	30 g	5 g	3.5 g
Bob's Red Mill Hemp Protein Powder	14 g	9 g	4 g
KOS Organic Plant Based Protein Powder	20 g	3 g	1.5 g

Omega-3 fatty acids

Omega-3 fatty acids are essential fats that are vital for maintaining good health. They are polyunsaturated fatty acids that are found in fish, nuts, and seeds. Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. Studies have shown that consuming omega-3 fatty acids can help reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular health. Additionally, these fatty acids can help to reduce inflammation throughout the body, which may be beneficial for those suffering from conditions such as arthritis or asthma. Omega-3 fatty acids are also believed to improve cognitive function and may even help to reduce the risk of depression and anxiety. Overall, incorporating foods that are rich in omega-3 fatty acids into your diet can be an excellent way to improve your overall health and well-being.

FOOD SOURCE	SERVING SIZE	AMOUNT OF OMEGA-3S	RECOMMENDED DAILY INTAKE	% DAILY VALUE
Salmon	3 oz.	1.2g	1.6g	75%
Flaxseeds	1 tbsp	2.3g	1.6g	144%
Chia Seeds	1 oz.	4.9g	1.6g	306%
Walnuts	1 oz.	2.6g	1.6g	163%
Sardines	3 oz.	1.4g	1.6g	88%
Mackerel	3 oz.	1g	1.6g	62.5%
Herring	3 oz.	1g	1.6g	62.5%
Tuna	3 oz.	0.3g	1.6g	18.75%
Eggs	1 large	0.2g	1.6g	12.5%
Algae	1 tbsp.	2.5g	1.6g	156%
Cod Liver Oil	1 tbsp.	2.6g	1.6g	163%
Fish Roe	1 oz.	0.6g	1.6g	37.5%
Krill Oil	1 tsp.	0.2g	1.6g	12.5%
Hemp Seeds	1 oz.	0.6g	1.6g	37.5%
Grass-Fed Beef	3 oz.	0.1g	1.6g	6.25%

Magnesium

Magnesium is a mineral that is essential for many bodily functions. It plays a role in nerve and muscle function, as well as the regulation of blood sugar and blood pressure. When following a keto diet, it is important to make sure you are getting enough magnesium, as the diet can deplete your body’s stores of this mineral. Some good food sources of magnesium include spinach, almonds, avocado, and dark chocolate. In addition to food sources, magnesium supplements can also be helpful for those on a keto diet. However, it is important to talk to your doctor before taking any supplements, as they can interact with medications or have negative side effects if taken in excess. Overall, ensuring adequate magnesium intake is an important part of maintaining good health while on a keto diet.

Vitamin D

Vitamin D is an essential nutrient needed by the body to absorb calcium and promote bone growth. It is important for maintaining a healthy immune system, regulating mood, and reducing inflammation. The body can produce vitamin D when exposed to sunlight, but many people do not get enough from sunlight alone and may need to supplement their diet with vitamin D. Some foods that are high in vitamin D include fatty fish, egg yolks, and fortified cereal and dairy products. However, it is important to talk to a healthcare professional before starting any supplements, as too much vitamin D can be harmful and may cause toxicity.

AGE/POPULATION GROUP	RECOMMENDED DAILY INTAKE (IU)	FOOD SOURCES	SUPPLEMENTS
Infants 0–12 months	400-1000	Breast milk or infant formula	Vitamin D drops
Children 1–18 years	600-1000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D gummies or tablets
Adults 19–70 years	600-800	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D capsules or tablets
Adults over 70 years	800-1000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D capsules or tablets
Pregnant and lactating women	600-800	Salmon, tuna, fortified milk and orange juice, egg yolks	Prenatal vitamins with Vitamin D
Vegans and vegetarians	600-800	Fortified plant-based milks and cereals, mushrooms exposed to UV light	Vitamin D2 supplements
People with limited sun exposure	600-800	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D capsules or tablets
People with darker skin	600-1000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D capsules or tablets
People with digestive disorders	1000-4000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with obesity	1000-6000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with osteoporosis	800-1000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with autoimmune disorders	2000-5000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with respiratory infections	2000-5000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with diabetes	1000-4000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements
People with high blood pressure	1000-4000	Salmon, tuna, fortified milk and orange juice, egg yolks	Vitamin D3 supplements

Fiber

Fiber is a type of carbohydrate that cannot be digested by the human body. It is found in many plant-based foods, such as fruits, vegetables, nuts, and whole grains. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, which helps to slow down the digestion of food and can lower cholesterol levels. Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. Adequate fiber intake is important for maintaining digestive health, regulating blood sugar levels, and reducing the risk of certain diseases, such as heart disease, diabetes, and colorectal cancer. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, many people do not consume enough fiber in their diets and may benefit from taking a fiber supplement. When following a keto diet, it is important to choose a fiber supplement that is low in net carbs and does not contain added sugars or artificial sweeteners.

Digestive enzymes

Digestive enzymes can be a tricky topic to understand, with a lot of conflicting information out there. While some people swear by them for improving digestion, others are skeptical of their benefits. However, for those following a keto diet, digestive enzymes may be particularly useful. The high-fat, low-carb nature of the diet can be difficult for some people to digest, leading to uncomfortable symptoms like bloating, gas, and constipation. Digestive enzymes can help break down these fats and proteins, making them easier to digest and reducing these unpleasant symptoms. But with so many different types of enzymes available, it can be hard to know which ones to take. Some popular options include lipase, protease, and amylase, which all help break down different types of food. It’s also worth noting that while digestive enzymes can be beneficial, they’re not a magic bullet. Ensuring a balanced and varied diet, staying hydrated, and managing stress levels are all important factors in maintaining good digestive health on the keto diet.

Multivitamins

Multivitamins are a popular type of supplement often taken by people who want to ensure they are getting all the necessary vitamins and minerals in their diet. However, when it comes to the keto diet, the question of whether or not to take multivitamins becomes a bit more complex. While the keto diet is rich in healthy fats and proteins, it can be lacking in certain vitamins and minerals that are typically found in carbohydrate-rich foods. This can lead to deficiencies and potential health problems if not addressed. Some experts recommend taking a multivitamin as a precautionary measure to ensure you are getting all the essential nutrients your body needs while on the keto diet. However, others argue that a well-planned keto diet can provide all the necessary nutrients without the need for supplements. Ultimately, the decision to take a multivitamin on the keto diet will depend on individual factors such as age, gender, and overall health status.

VITAMIN	RECOMMENDED DAILY INTAKE (STANDARD DIET)	RECOMMENDED DAILY INTAKE (KETOGENIC DIET)	RECOMMENDED MULTIVITAMIN
Vitamin A	900 mcg for men, 700 mcg for women	900 mcg for men, 700 mcg for women	Nature Made Multi For Him or Her
Vitamin B1 (Thiamine)	1.2 mg for men, 1.1 mg for women	1.2 mg for men, 1.1 mg for women	Now Foods ADAM Men's Multivitamin or Nature's Way Alive! Once Daily Women's Multivitamin
Vitamin B2 (Riboflavin)	1.3 mg for men, 1.1 mg for women	1.3 mg for men, 1.1 mg for women	Garden of Life Vitamin Code Raw B-Complex or Country Life Coenzyme B-Complex
Vitamin B3 (Niacin)	16 mg for men, 14 mg for women	16 mg for men, 14 mg for women	Solgar B-Complex '50' or Now Foods Special Two Multivitamin
Vitamin B5 (Pantothenic Acid)	5 mg	5 mg	Jarrow Formulas B-Right Complex or Source Naturals Life Force Multiple
Vitamin B6 (Pyridoxine)	1.3 mg for men, 1.3 mg for women	1.3 mg for men, 1.3 mg for women	Thorne Research Basic Nutrients 2/day or Pure Encapsulations O.N.E. Multivitamin
Vitamin B7 (Biotin)	30 mcg	30 mcg	Nature's Bounty Biotin or Source Naturals Biotin
Vitamin B9 (Folate)	400 mcg	400 mcg	Garden of Life Vitamin Code Raw Prenatal or MegaFood Baby & Me 2
Vitamin B12 (Cobalamin)	2.4 mcg	2.4 mcg	Jarrow Formulas Methyl B-12 or Now Foods Ultra B-12
Vitamin C	90 mg for men, 75 mg for women	90 mg for men, 75 mg for women	Nature's Way Alive! Vitamin C or Garden of Life Vitamin Code Raw Vitamin C
Vitamin D	600-800 IU	600-800 IU	Garden of Life Vitamin Code Raw D3 or Nordic Naturals Vitamin D3
Vitamin E	15 mg	15 mg	Now Foods E-400 or Source Naturals Vitamin E
Vitamin K	120 mcg	120 mcg	Jarrow Formulas MK-7 or Thorne Research Vitamin K2
Calcium	1,000-1,200 mg	1,000-1,200 mg	Garden of Life Vitamin Code Raw Calcium or New Chapter Bone Strength Take Care
Magnesium	400-420 mg for men, 310-320 mg for women	500-1,000 mg	Doctor's Best High Absorption Magnesium or Natural Vitality Natural Calm
Potassium	2,500 mg	3,000-4,000 mg	No multivitamin available

Collagen peptides

Did you know that collagen peptides are an amazing supplement for those on a keto diet? They are known for their ability to support joint health, enhance skin elasticity, and improve overall gut health. With so many benefits, it’s no wonder that more and more people are turning to collagen peptides as a natural way to improve their health.

But with so many options on the market, it can be difficult to know which ones to choose. Some collagen peptides are derived from cows, while others come from fish. Some are flavored, while others are unflavored. And some are more expensive than others.

So, what should you look for when choosing a collagen peptide supplement? Well, it’s important to choose one that is sourced from grass-fed cows or wild-caught fish to ensure that it is of the highest quality. You should also look for one that is unflavored so that you can add it to your favorite keto-friendly recipes. And of course, you want to make sure that you are getting a good value for your money. With all of these factors to consider, it’s important to do your research and choose a collagen peptide supplement that works best for you and your keto lifestyle.

What supplements should I take on a keto diet?

There are several supplements that can be beneficial on a keto diet. These include electrolytes such as sodium, magnesium, and potassium, as well as MCT oil, omega-3 fatty acids, and vitamin D. It’s important to consult with a healthcare professional before starting any new supplement regimen.

Do I need to take electrolyte supplements on a keto diet?

Electrolytes are important on a keto diet as the body excretes more electrolytes when in a state of ketosis. Sodium, magnesium, and potassium are the most important electrolytes to supplement on a keto diet. You can get electrolytes from food sources, but supplementing can help ensure that you are meeting your recommended daily intake.

Is MCT oil necessary on a keto diet?

MCT oil can be beneficial on a keto diet as it is quickly converted into ketones by the liver. This can help improve energy levels and cognitive function. However, MCT oil is not necessary and can be expensive. Other fats such as coconut oil or olive oil can be used in place of MCT oil.

Can I take protein supplements on a keto diet?

Protein supplements can be incorporated into a keto diet, but it’s important to choose a high-quality option that is low in carbs. Whey protein isolate and collagen protein are good options. However, it’s important to remember that protein should not be overconsumed on a keto diet as it can be converted into glucose through a process called gluconeogenesis.

Do I need to take vitamin supplements on a keto diet?

Getting enough vitamins on a keto diet is important, but it’s best to get them from whole food sources. However, vitamin D is a supplement that many people are deficient in and can be beneficial on a keto diet. It’s important to consult with a healthcare professional before starting any new supplement regimen.

In conclusion, taking the right supplements on a keto diet can help you maintain good health and achieve your weight loss goals. While it is important to consult a healthcare professional before taking any new supplements, incorporating magnesium, potassium, sodium, and omega-3 fatty acids can help support your body during the transition to a ketogenic diet. Additionally, considering supplements like MCT oil, electrolyte powders, and collagen can provide additional benefits and help you feel your best while following a keto diet.