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Fatigue and dizziness are the most common ketogenic diet side-effects when you're on the diet and they can be avoided for the most part by making sure you stay ahead of mineral loss. Well, if you read our review about the different exogenous ketone supplements, you will also know that Perfect Keto is rated #1 on our list which was a pretty close race but it came out on top after all the tests that we've performed on all the different products. If you’re using l-glutamine to help you recover from exercise, then you may want to add a powdered supplement to your post-workout recovery meal or drink.

Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10). 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. Weight loss can often confuse the data in the short term. Electrolyte supplements containing sodium, potassium and magnesium are available as well. Carbohydrates are the main source of glucose, hence the restriction of carbohydrates may result in lower glucose levels (18).

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Loss of electrolytes could lead to headaches, lack of energy, and cramps, so it’s important to supplement your levels of sodium and potassium to counteract these symptoms (8). Nonetheless, as every diet, it is also correlated with some side effects, with the most common ones being keto flu, bad breath, stomach issues, hypoglycemia, and dehydration, all of which can be easily be prevented or treated with dietary supplements or medication.

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Be it capsules or sprays, the discussion around them actually working always had opposing sides. Supplements can help you get through this transition phase as comfortably as possible.

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So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. The benefit of taking an MCT oil supplement over plain coconut oil is that the fatty acids have been separated from the rest of the nutrients in coconut or palm oil. On the solid-food front, I'm starting to get a little grossed out about all the meat I've eaten in the past week. Chromium and ALA Chromium and alpha lipoic acid (ALA) work in tandem to help metabolize glucose in the blood. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. Magnesium Magnesium is important, too, as it helps in the absorption of potassium. Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Avoid symptoms of the keto flu, healthy muscle function. Certain amino acids are gluconeogenic, which means that they can actually be used to make carbohydrates.