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Similar to the other keto diet side-effects we’ve mentioned, drinking lots of water and eating things that have sodium can help prevent cramps and reduce mineral loss. By reducing the carbohydrate intake in a ketogenic diet, your body starts burning fat, a metabolic state known as ketosis (4). Carnitine (in L or Acetyl-L form) Carnitine comes in two forms, one is more specialized for keto but they both provide key health benefits for people on the diet (or in general), and they can both be taken at the same time. It’s vital for healthy bones, blood flow, and muscle and nerve function.

Axe says the odds are in my favor. “Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time,” he says. Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support. Raised cholesterol levels Many studies have shown that keto diet improves cholesterol levels (35, 36, 37).

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Drinking bone broth every day can help you fight those pesky keto flu symptoms when you’re first starting out on the diet, thanks to its high electrolyte, vitamin, and mineral content. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability — all symptoms commonly experienced by those transitioning to a ketogenic diet (3, 4, 5). MCT oil can be easily added to shakes and smoothies or simply taken by the spoonful for a quick fat boost.

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Glutamine also helps boost immunity and muscle recovery time between workouts (20). Green Tea Studies suggest green tea helps boost fat metabolism (2). 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. If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach Avocado Swiss chard Pumpkin seeds Mackerel Summary Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency.

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With a keto food list in hand and advice from Dr. It’s estimated that over 1 billion people worldwide are deficient in vitamin D. Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. 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). In addition to that, there are a few more supplements that you might want to check out. Where to Buy: Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon. The first few weeks of a keto diet are tough enough. 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. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. Here are 5 of the top exogenous ketones to help you adjust and maximize your low carb diet. We’ll explain why you might be missing them as well as what you can do to supplement. In other words, MCTs are extremely beneficial on the keto diet for energy and staying in a fat burning state. It also turns these fats into ketones in addition to the fats that you are already eating from your diet to turn you into a fat-burning (not storing) machine. Choose the Best Keto Supplements As you can see, keto supplements aren’t 100 percent necessary, but they can add a boost of energy, antioxidants, and anti-inflammatory health benefits if you do choose to add them to your routine. Taking a fish oil supplement on the keto diet is an easy way to maintain a healthy omega–3 to omega–6 ratio. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board. Where to Buy: Any health food store or grocery store will carry electrolyte supplements. It was not specified whether this GL applied to supplemental potassium or total intake from all sources.