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Plus I'm able to effectively train the way I'm used to. Magnesium Citrate As we mentioned above, magnesium citrate appears to be one of the most absorbable forms of magnesium. Selenium-deficiency A rather rare reported complication of the ketogenic diet is the selenium-deficiency and its related cardiomyopathy (40, 41). In case the cramps continue, you can also try magnesium supplements (12). #5.

Exogenous Ketones The goal of the keto diet is to put your body into a ketotic state (where your body has raised ketone bodies). When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea (13). Smelly Breath If you’re on this diet or have been on it before, you are probably aware that as the body starts to metabolize fat, being in the state of ketosis can actually cause dry mouth and poor breath.

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Hypoglycemia is related to different types of symptoms, such as headaches, blurred vision, dizziness, irregular heart rhythm, irritation and could even result in seizures or unconsciousness (16). This means that you need to increase your electrolyte intake in order to maintain your electrolyte balance and minimize the side effects of keto. HMB has anti catabolic effects, meaning it helps fight the breakdown of your muscles. If you are serious about your health goals and have decided to take action by taking only the best exogenous supplements, then don't forget to tie it in with a good exercise or training routine and sticking to the plan.  From my personal experience, there are plenty of ketogenic supplements that certainly do work, but you do have to be careful of the "phonies." You can find highly recommended ketones products that are endorsed by celebrity life coaches such as Timothy Ferris and Joe Rogan; then you also have those infomercial products that are probably as effective as eating Tic Tacs, which is why it is really important to do your research before experimenting.

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Magnesium Magnesium (10) is another key electrolyte that keto'ers struggle to get enough of (11). Not all patients are appropriate candidates for the keto diet, especially those with chronic conditions such as high blood pressure, diabetes, or other conditions that may be the result of a previous diet, Rahnama noted. Since keto should be combined with a challenging workout regimen, taking a supplement to increase weight loss, muscle endurance, and strength building is a great idea! ​8. Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces.

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New: General Note "In my experience" = Internet stranger wisdom. The average person today consumes many times the carbohydrates they need to power their body effectively. Essentially, ketones help place your body in the ketogenic state that helps your body burn fat. Considering clinical trial evidence and the apparent safety of potassium intakes as high as 8 to 11 g per day from fruits and vegetables, CRN [the Council for Responsible Nutrition] sets its ULS [upper level for supplements] for potassium at 1,500 mg per day, with the provision that it should be divided into doses no larger than 500 mg each. Talking to your doctor before you begin is a smart idea. You have Amazon, Craigslist, and eBay to name a few but the thing with that is, they are often over-priced compared to the actual costs from the direct manufacturer. All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names). Smelly Breath If you’re on this diet or have been on it before, you are probably aware that as the body starts to metabolize fat, being in the state of ketosis can actually cause dry mouth and poor breath. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. You can find dandelion tea at any natural health food store in bulk or in tea bags. Get ready for the keto flu Most people already know about the keto flu, which can happen when you start the diet. MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. You may be getting more potassium than you think. A little expensive but 15g protein, 0 g carbs is very attractive. To be clear, exogenous ketones aren’t a replacement for the keto diet.