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Yes, you may experience some fogginess and discomfort, but it doesn't have to be intense if you handle it right. However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet.

There’s also the issue of supplement safety in general. It’s found in a few keto food sources — such as egg yolks, fatty fish (including fish oil), and mushrooms — but the most powerful way to get vitamin D is to allow your body to produce it from the sun. Many keto supplements such as BHB salts (also known as exogenous ketones) include magnesium in them. The keto diet has been around for nearly a century, but it's only in recent years that it's begun to garner widespread attention. For potassium, try leafy greens, nuts, and avocados (9).

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However, more research is needed to establish the effectiveness of these supplements. Note: Some people may experience digestive symptoms from MCT oil. Digestive Enzyme Blends Keto is great, but it’s not always great on the digestive tract.

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Vitamin D Vitamin D doesn’t play a role in ketone levels, but it does have a huge impact on your overall health — from immunity to electrolyte absorption — so it’s worth mentioning here. PST cutoff time, we will do our best to process it the same day but may need an extra day. As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs.

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Branched-chain amino acids (BCAAs): Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise (26, 27, 28). Supplementing with it can help fight off cellular damage by combating free radical damage (​20).  This is important if you follow a keto diet because it limits your intake of fruits and vegetables, which is the primary source of antioxidants for most people. This shift doesn't happen after one bulletproof coffee, though. A lot of people in the keto community use MCT oil before a workout in order to fuel their bodies in a quick and efficient way. Roasted dandelion isn’t the most delicious herb on the planet, but adding a squeeze of lemon can help neutralize the bitter taste and further promote digestion. The final shift in your body comes when you start to become a fat-fueled machine and not a carb-fueled machine. This is the process that leads to a lot of keto/electrolyte imbalance symptoms: Your kidneys will also start getting rid of potassium for the same reason (maintaining an adequate balance). Table salt and bouillon are time-tested methods of getting more sodium into your diet. This means your body has far less work to do when it comes to digestion, and results in an even quicker conversion of energy. Summary People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue. It is only for people who want to add exactly how many calories they are burning by exercising. Where to Buy: You can buy liquid vitamin D3 (the form that’s best absorbed by your body) at any health food store in liquid or capsule form.