SUPPLEMENTS
When following a ketogenic (keto) diet, it's important to ensure you're getting essential nutrients that may be lacking due to the restrictions on certain food groups. While it's generally ideal to obtain nutrients from whole foods, some supplements can help support nutritional gaps and overall health. Here are some supplements to consider while on a keto diet:
Electrolytes (Sodium, Potassium, Magnesium):
Sodium: Due to reduced carbohydrate intake, insulin levels drop, causing the kidneys to excrete more sodium. Adequate sodium intake is crucial to prevent symptoms like fatigue, headaches, and dizziness (commonly known as the "keto flu"). Adding extra salt to your food or drinking broth can help, but if you're not getting enough, consider a sodium supplement.
Potassium: Important for muscle function and heart health. Foods rich in potassium (like leafy greens, avocado, and salmon) are limited on keto, so a potassium supplement may be beneficial. Look for potassium citrate or potassium chloride forms.
Magnesium: Helps with muscle function, sleep quality, and nerve function. Many people are deficient in magnesium regardless of diet, and keto can further increase this risk. Consider a magnesium supplement such as magnesium citrate or magnesium glycinate.
Omega-3 Fatty Acids:
Found in fatty fish (like salmon), flaxseeds, and walnuts, omega-3s are crucial for heart health, brain function, and reducing inflammation. Since keto emphasizes fats but may not always include enough omega-3 sources, consider a high-quality fish oil supplement to maintain a healthy balance of fatty acids.
Vitamin D:
Essential for bone health, immune function, and mood regulation. Vitamin D is primarily obtained through sunlight exposure and is found in limited amounts in foods. Many people, regardless of diet, are deficient, especially those who live in northern latitudes or spend most of their time indoors. Consider a vitamin D3 supplement, especially in winter months or if you have limited sun exposure.
Fiber:
While you should aim to get fiber from low-carb vegetables, some individuals may struggle to consume enough. Consider a fiber supplement such as psyllium husk or glucomannan to support digestive health and regularity.
Multivitamin:
A good quality multivitamin can help cover any potential micronutrient gaps. Look for one that provides a broad spectrum of vitamins and minerals, preferably tailored for ketogenic or low-carb diets.
Digestive Enzymes and Probiotics:
Some people on keto may experience digestive issues initially. Digestive enzymes can help break down fats and proteins, aiding digestion. Probiotics may also support gut health by promoting a balanced gut microbiome, which can be disrupted by dietary changes.
Always consult with a healthcare provider or registered dietitian before starting any new supplements, especially if you have existing health conditions or are taking medications. They can help personalize recommendations based on your individual needs and ensure supplements are used safely and effectively..