The ketogenic diet eliminates several food options, making it a wise choice to supplement it with specific nutrients. Supplements can help reduce the adverse effects of the ketogenic flu and even improve sports performance when following a low-carb diet. Vitamins, minerals, and MCT oil are the best ketogenic supplements, but there are others that may also be beneficial. The decision to take mineral supplements should be based on whether you experience any of the symptoms associated with the ketogenic diet.
If you feel good on a ketogenic diet, you may not need to add any supplements or foods rich in electrolytes. The ketogenic diet sometimes causes the kidneys to excrete additional water, sodium, and other electrolytes, draining many nutrients. Therefore, a good multivitamin can provide several minerals such as magnesium, potassium, and calcium that are lost during the ketogenic diet. You can take vitamin capsules or a powdered green drink containing electrolytes.
Another supplement that is useful for people who follow a ketogenic diet is vitamin D. Vitamin D is a fat-soluble nutrient that also works as a hormone in the body. It is found naturally in only a few foods, including fatty fish (i.e., many dairy products, such as milk and yogurt, are also fortified with vitamin D). It depends on the supplement, the quality of your ketogenic diet, your biology, and even the time of year.
People who are allergic to fish or shellfish should avoid supplements that contain fish oil, krill oil, or other fish-based ingredients. Consider eating ketogenic foods that are high in magnesium, such as avocados, low-carb vegetables, and high-fat yogurt. Some brands contain a prebiotic and a probiotic together, making you take one less supplement. In a double-blind, placebo-controlled, cross-over trial, supplementing with 5 grams of creatine a day was found to have a significant positive effect on both working memory and intelligence.
And there's no scientific evidence that BHB salts do anything to cause or maintain ketosis. Studies on exercise performance have found that L-citrulline supplementation reduces fatigue and improves endurance in both prolonged aerobic and anaerobic exercise. If possible, choose organic vegetables to avoid pesticides and herbicides which can block nutrient absorption and increase the need for supplements. Supplementing with MCT oil can help you increase your energy levels, adapt to the ketogenic diet, and remedy some of the symptoms of the ketogenic flu.
In addition, the body may need “extra help” to manage changes, stay in ketosis without major side effects, and lose weight while following a ketogenic eating plan. Get instant access to healthy low-carb and ketogenic meal plans, quick and easy recipes, advice from medical experts for weight loss, and more.