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Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts. But they could also be useless—or even dangerous, says Christine Palumbo, RDN, Nominating Committee member for the Academy of Nutrition and Dietetics. Why you need vitamin D on Keto: It may reduce your risk of cancer (read more here) It could decrease your likelihood of getting the flu (here’s the study) It could lower your chance of getting heart disease (find out more here) It could improve the symptoms of folks with depression (here’s the study) Common dosage for vitamin D: Depending on how deficient you are, it could be anywhere from 1,000 to 10,000 IU of vitamin D per day Where to get your vitamin D: Spend 20 to 25 minutes outside in the sunshine.

Our #1 Choice for Fish Oil Save Save Save Save Save Save Save Save ​See Details Vitamin D + Vitamin K Vitamin D is essential for improving your body’s ability to fight disease and can also help reduce depression. Coconut oil, you've probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content.

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9 The RDA for magnesium for men is 400mg for ages 19–30 and 420mg for ages 31+. Many people have transformed their lives as result of following this diet. Or, at least they’re a type of Ketones that mimic those ones. Main Benefits of Taking Fish Oil on the Keto Diet: Natural anti-inflammatory properties, contributes to keto diet high fat intake requirements. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15).

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Its functions range from immune health to cell growth and strong bones. Get ready for the keto flu Most people already know about the keto flu, which can happen when you start the diet. To prevent headaches and fatigue, consider an electrolyte supplement.

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Here are 5 of the top exogenous ketones to help you adjust and maximize your low carb diet. These foods don’t belong to the ketogenic diet food list, which means that you run the risk of a magnesium deficiency unless you make some dietary changes to incorporate more keto-friendly magnesium-rich foods in your diet. Supplementing with MCT oil can help keto dieters since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis (7). 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. As it helps reduce hunger and does not negatively affect your lipid profiles, it might be a useful tool in your weight loss journey (6, 7). Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3). Where to get your potassium: Eat plenty of potassium-rich foods, like avocados, spinach and beef Take a supplement!