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Selenium-deficiency A rather rare reported complication of the ketogenic diet is the selenium-deficiency and its related cardiomyopathy (40, 41). Jeffry Gerber The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Dr Rangan Chatterjee (2017, 230 reviews, 4. The clinical trial data on potassium chloride, together with the epidemiology supporting the safety of larger amounts of potassium from fruits and vegetables, indicate that this nutrient has a wide margin of safety. While you definitely want to eat healthy foods high in omega-3s (salmon, avocado, etc.), just one dose of this keto supplement will do wonders for your health (3). Symptoms of the keto flu can include everything from headache, weakness, and irritability, to constipation, nausea, and vomiting. “With the start of the keto diet, the body switches from using sugar as a source of energy to using the body’s stored fat,” Rahnama explained. “In the process of breaking down fat, the body produces ketones, which are then removed by the body through frequent and increased urination. Approximately half of all the magnesium in your body is stored in bones and soft tissues.

The main benefit of adding turmeric to your keto recipes is its anti-inflammatory role, which can help counteract the effects of pro-inflammatory foods on the keto diet, such as dairy and non-organic animal products. 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. Seriously... how is that even scientifically possible. This vitamin is not only recommended as a keto supplement, but a supplement for most people to take, especially those who live in colder climates or don’t spend much time outdoors (21). This seems like reasonable advice to me: "unfortunately, one of the major side effects of taking potassium is indigestion, belching, and stomach upset, which can be minimized by following a few suggestions. Plus I'm able to effectively train the way I'm used to.

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Frequent Urination After the first day, you'll probably notice that your body will force you to urinate more often. He spends most of his time writing content about his new learnings of the ketogenic diet.Oath und seine Partner benötigen Ihre Einwilligung, um auf Ihr Gerät zuzugreifen und Ihre Daten (einschließlich Standort) zu nutzen, um mehr über Ihre Interessen zu erfahren, personalisierte Anzeigen bereitzustellen und deren Effektivität zu messen. There are few natural sources (15) of it (our bodies get it mostly from sunlight and a few select foods), so taking a supplement in general is a good idea whether you are on keto or not. ​6.

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Our bodies naturally produce creatine, but as we age our creatine production declines. Another suggestion is to divide the doses up throughout the day to minimize side effects.

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Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs. We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Creatine is an amino acid that increases endurance (18), and as we age our bodies produce less and less of it. Magnesium Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system (1). This type of magnesium is bound to an amino acid called glycine that has been shown to help you sleep (30). Green tea also contains the antioxidant epigallocatechin gallate (EGCG), which helps prevent cellular damage (3). Loss of sodium occurs when you restrict the carbs consumption and it can also cause heart palpitations, fatigue, leg cramps and reduced physical performance. Day 10: I'm starting to get sick of the same foods that I know are safe bets. Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts. It’s made up of the stock that you use in chicken noodle soup, but minus the noodles and chicken.  The bone broth that our ancestors made included boiling and simmering almost every part of an animal, including its ligaments, tendons, skin and feet, bones and bone marrow. It comes in a powder form, so you can add it to beverages, soup, coffee, green tea, homemade energy bars, or even smoothies. For example, some forms of magnesium are highly absorbable while others are not. And just as we have expected, these side-effects went away soon after some time.