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There are some simple ways to avoid leg cramps: Avoid fluid constraints before starting the keto diet because fluid restriction is not essential for the keto diet and you will avoid any mineral loss and muscle cramps (11). Many dieters take them to increase their margin for error and jump into a ketotic state faster.

This is the so-called "induction flu." As carbs get kicked to the curb, so do key electrolytes such as sodium and potassium. This is important because once magnesium penetrates a cell, it can be used to restore and repair damaged DNA and RNA as well as heal neural tissue damage (25). #6.

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Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. And remember, often supplementing just means eating more of the right types of food rather than taking a pill!

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Table salt and bouillon are time-tested methods of getting more sodium into your diet. There are many places where you can buy ketone supplements especially online. It acts as a growth hormone and can help stimulate the production of other hormones that play a role in burning body fat and increasing lean muscle mass, such as the thyroid hormone (7). When you combine that with tough workouts it gets even harder (especially if you’re a beginner).

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In addition to dietary supplements, we’ll also let you know which superfoods — or “functional foods” as we call them — can be helpful. 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. Heart palpitations occur when you feel your heart beating too fast or too hard (21). Taking a digestive supplement that contains both protease and lipase enzymes (23) can help ease nausea and other symptoms that most people encounter when starting keto. If this is your case, you might want to try it in powder form​ instead of oil form. You can find much more information about your privacy choices in our privacy policy. Many dieters take them to increase their margin for error and jump into a ketotic state faster. The diuretic effect of a ketogenic diet may cause you to lose additional potassium (especially if you're not getting enough sodium and magnesium!). "Mild hypokalemia [low potassium] is often without symptoms, although it may cause a small elevation of blood pressure, and can occasionally provoke cardiac arrhythmias. The cool thing about MCTs that sets them apart from other fatty acids is that your body can use them for energy right away. The takeaway: combining supplements with a healthy whole food diet is the best way to give your body what it needs to thrive. 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). But can taking a supplement make the process fast and effortless?