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5 Recommended Keto Supplements To Take While On Ketogenic Diet

author avatar Dr. Eric Berg 04/17/2019

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If you want to quickly see the results of your weight loss program, take keto supplements to boost the effects of the diet. Here’s five worth checking out!

RELATED: What Type of Keto Food Triggers Ketosis?

In this article:

  1. Taking Keto Supplements for Optimal Health and Functionality 

  2. 5 Keto Supplements You Need on the Ketogenic Diet

Keto Supplements You Should Try for Faster Results


Taking Keto Supplements for Optimal Health and Functionality 

It’s safe to say the ketogenic diet can be pretty limiting in terms of what you can eat – and how much of it you can eat. It can be a bit of a challenge to get all of the vitamins and nutrients your body needs to thrive.

For this reason, many fans of the perfect keto diet will take keto supplements to ensure optimal health and functionality while in the process of fat burning. Oftentimes, the addition of supplements can minimize the ill feelings associated with the keto flu as a part of becoming keto-adapted or when entering the state of nutritional ketosis.

Which keto diet supplements serve their purpose on the ketogenic diet? The guide below will tell you not only what supplements are useful but also what food sources contain them. The right combination of enriched foods and ketogenic supplements will keep your body healthy and happy.


5 Keto Supplements You Need on the Ketogenic Diet

1. Magnesium

Many people, even those who are not on the ketogenic diet, struggle with magnesium deficiency due to poor dietary choices and even certain medications that can deplete the body’s supply of magnesium.

Many foods enriched with this compound are high in carbohydrates, like fruits and beans, making them not ideal for those who are on this specialized low-carb diet plan. Spinach, avocado, bone broth, and mackerel are all keto-friendly sources of magnesium.

Magnesium is one of the important electrolytes that aids the body by regulating blood sugar, aiding in energy, and reinforcing a healthy immune system. Ideally, keto dieters should make sure they are getting at least 200-400 mg of magnesium each day.

2. Omega-3 Fatty Acids

Close up of man with glass of water pouring fish oil capsules from jar to hand | Recommended Keto Supplements To Take While on Ketogenic Diet

Omega-3 short-chain fatty acids are found in certain types of fish and are present in fish oil, whereas the more common omega-6 fatty acids are typically found in processed foods that contribute to an unhealthy lifestyle. Omega-3s can reduce inflammation, improve brain health, and decrease a person’s risk of heart disease, making it a very valuable item to have in your high-fat diet – either eaten as food or as a supplement.

These benefits come from the presence of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are common in quality omega-3 keto supplements. You want to ensure that any supplement you take has at least 500 mg of these acids per 1,000 mg dosage.

Eicosapentaenoic Acid (EPA) Definition: A fatty acid usually present in coldwater fish such as herring, tuna, mackerel, salmon. It is used to reduce the risk of Alzheimer's disease, diabetes, depression, and many other illnesses.

Docosahexaenoic Acid (DHA) Definition: A fatty acid also found in coldwater fish, but it can be converted into eicosapentaenoic acid in the body. The acid is utilized to lower the risk of dementia, coronary heart disease, type 2 diabetes, and many other health conditions.

RELATED: Understanding Net Carbs Ketogenic Diet

3. Vitamin D

The ketogenic diet doesn’t mean you are less likely to have adequate amounts of vitamin D. In fact, most humans are slightly deprived of this essential vitamin so it’s worth including here. As keto dieters, we are all about trying to increase our overall health, and vitamin D is an important part of achieving this goal. The role of vitamin D is many-fold, including:

  • Helping the body absorb calcium

  • Immune system support

  • Regulation of cellular growth

  • Bone health

  • Reduction of inflammation

Exposure to sunlight provides vitamin D, but it is often recommended that individuals seek out a vitamin D supplement to ensure they do not become deficient.

4. Leafy Greens or Vegetable Powder

Hemp protein powder and measuring spoon on wooden background | Recommended Keto Supplements To Take While on Ketogenic Diet

The keto diet works best when dieters ensure they are taking in an adequate amount of vegetables.

For those who didn’t necessarily enjoy a plant-based diet in the past, this can be a tough transition to make. Greens powder, also known as vegetable powder, helps individuals get their daily requirements of veggie-based vitamins and nutrients without necessarily having to shovel plates full of vegetables into their mouths with each meal.

Greens powder can be added into almost any kind of dish, though it is especially popular in smoothies and shakes. This powder typically consists of numerous veggies, including:

The vegetable content of each brand of greens powder will differ from the next, so it’s worth reading your labels to ensure you’re getting exactly what you need.

5. Nutritional Yeast

Nutritional yeast is deactivated yeast made from a single-celled organism that grows on molasses and is then processed and dried to deactivate it. It does not contribute to the rise of bread like traditional, active yeast and is incorporated into many dishes due to its nutritional value and excellent flavor. What makes nutritional yeast so great is what it has, as well as what it doesn’t have.

Instead of preservatives and artificial flavors, users of nutritional yeast get protein, folic acid, B vitamins, zinc, and selenium. These nutrients can also help you avoid burning mouth syndrome. Nutritional yeast supplement is sold in flake or powder form and can be added into almost anything! The health benefits and nice flavor of nutritional yeast make it popular among vegans and followers of the ketogenic diet.

These five keto supplements provide the nutrients your body needs when you’re on keto. Take exogenous ketone supplements or eat foods rich in them so you stay on track with your body’s nutritional demands and live healthily.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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