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Greens Supplements You don't eat enough vegetables. In case one or more side-effects persist, try magnesium supplements for low blood sugar and cramps or sodium and potassium supplements for better physical performance.

You may also experience leg cramps, headaches and skin itchiness. The evidence that was used, however, related to supplemental potassium. Fast energy (4), appetite control for better weight loss (5), increased ketone levels, —you name it. A slow release version can also help to prevent stomach upset. In the ketogenic diet, the human body is forced to use fat instead of glucose as an energy source, which can cause hypoglycaemia (17).

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If you experience digestive symptoms after eating fats, having a mug of dandelion root tea first thing in the morning can help you digest your meals better throughout the day. And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Read about my experience with the high-fat, low-carb diet (and collagen coffee + intermittent fasting) on @shape tmrw.

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Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). It’s favored by athletes, bodybuilders, and keto dieters who are looking to increase endurance during high intensity activity and build lean muscle mass (14). Having lower levels of these minerals in your body will make you feel tired, lightheaded or dizzy.

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Magnesium Chloride Magnesium chloride is more bioavailable than magnesium citrate and magnesium oxide, and is equivalent to magnesium lactate (23). For women it is 310mg for ages 19–30 and 320mg for ages 31+. Summary Athletes following a ketogenic diet may benefit from certain supplements that preserve muscle mass, boost performance and prevent fatigue. The first few weeks of a keto diet are tough enough. One study showed that people following a ketogenic diet who supplemented with omega-3 fatty acids from krill oil experienced greater decreases in triglycerides, insulin and inflammatory markers than those who did not (11).