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Also, after a lot of exercise/sweating, you may need to increase your intake. 9 The RDA for magnesium for men is 400mg for ages 19–30 and 420mg for ages 31+. MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. If the low carb transition is stressing you out, it couldn’t hurt to add a few extra naturally calming nutrients to your diet. It would be advisable for people with high triglycerides levels and other lipid metabolism issues to consult with their doctors prior to receiving a ketogenic diet. In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to.

It’s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle. 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. In fact, about 30 percent of the protein in your body is in the form of collagen, yet so many people are deficient in it.

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Omega-3 Fatty Acids Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways. And, we don’t know if 800mg is a proper dose, either. You pretend the articles saying breakfast will kick-start your metabolism and start your day right don’t exist.

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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. Our favorite choice when it comes to MCT oil is definitely Onnit.

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In contrast to this, keto diet has shown many therapeutic uses including improved skin quality and reduced acne (34). At first tried to do stronglifts 5x5 but no access to power cage and can't physically put bar on my shoulders to squat due to bad posture/poor flexibility (working on this currently) so I had to take parts of it that I can do and add other things in, which makes me less efficient time-wise. Here are some other ways keto supplements can help: They reduce nutritional deficiencies such as a lack of vitamin and minerals during the transition into ketosis, which can help minimize keto flu symptoms. Coconut oil is by far the richest natural source of MCTs — however, taking a fractionated MCT supplement, such as MCT oil or MCT Oil Powder, offers a more concentrated dose of MCTs. This happens mainly due to dehydration and loss of minerals. In the ketogenic diet, the human body is forced to use fat instead of glucose as an energy source, which can cause hypoglycaemia (17). Some people believe that you can get everything you need from diet alone while on the keto diet.