Nutrient Deficiencies on Keto and One Meal A Day (OMAD)

author avatar Dr. Eric Berg 03/27/2024

Nutrient deficiencies on OMAD and keto can present a challenge if you don't know what to look out for.

Learn about common nutrient deficiencies, their symptoms, and how to combat them effectively.

Understanding B Vitamin Deficiencies in OMAD and Keto

The health benefits of the One Meal a Day (OMAD) and keto regimens have been extensively explored, with weight loss and better insulin sensitivity being among the most remarkable.

However, these restrictive eating patterns can lead to nutrient deficiencies if not carefully managed - one such group at risk is that of B vitamins.

Signs of Vitamin B1-B3-B6 Deficiencies

Vitamin B1 (thiamine) is essential in energy production within our bodies. A shortage may result in fatigue or nervous energy symptoms like irritability, poor concentration, memory problems, or muscle weakness.

Meanwhile, niacin (vitamin B3) contributes to maintaining healthy skin and nerves and supporting digestion. Its deficit could manifest through indigestion, fatigue, canker sores, or depression.

Lastly, vitamin B6 aids efficient protein utilization; its lack might cause mood changes alongside physical indications like cracked lips or inflamed tongue.

Indicators Of Vitamin 5-7 Inositol Lack

Pantothenic acid (vitamin B5) facilitates metabolism by breaking down fats into usable forms; hence, its shortfall would be indicated via feelings of apathy accompanied by insomnia. Insufficiencies in B5 will appear as thinning hair and dry eyes.

Inositol, though technically not classified under the 'vitamin' category, is still considered necessary due to its close working relationship with them. It regulates blood sugar levels, so a deficiency in inositol can trigger diabetic-like symptoms.

Eating variety ensures balanced nutrient intake during the single meal period, which helps avoid potential pitfalls associated with the One Meal a Day (OMAD) and keto diet plans.

Two hands holding dietary supplements

Addressing Other Vital Vitamin Deficiencies

The keto diet and OMAD (One Meal a Day) have been associated with various health advantages, such as shedding pounds and increased insulin sensitivity. However, individuals following these diets must be mindful of potential nutrient deficiencies.

Vitamin Insufficiency Signs

Incorporating sufficient amounts of all necessary vitamins is vital for overall health when on an OMAD or Keto diet.

For instance, vitamin A plays a critical role in vision while vitamin C aids collagen synthesis; deficiency in either could result in night blindness or scurvy, respectively.

Vitamins D, E, K1, and K2 are essential for bone health, cell protection from oxidative stress, and the prevention of blood clotting.

Their deficiencies can lead to severe conditions such as rickets, nerve damage, or bleeding disorders.

Prioritize Nutrient-Dense Foods

For weight loss without sacrificing nutrition, focus on nutrient-dense foods such as leafy greens, fatty fish, nuts, and seeds that offer high levels of nutrients per calorie. These provide high levels of nutrients per calorie, promoting weight loss without compromising nutrition.

For example, salmon provides healthy fats and is packed with vitamin D. Similarly, kale offers ample amounts of vitamins A and C. Moreover, chia seeds are excellent sources of magnesium, a mineral often deficient in modern diets.

Maintaining a proper intake of essential minerals such as potassium, magnesium, and sodium is also crucial. These minerals regulate pulse rate, blood pressure, and muscle relaxation.

Blue alarm clock on a table with low-carb foods

OMAD Or Intermittent Fasting

Choosing between OMAD (One Meal a Day) and intermittent fasting depends on your dietary preferences and goals. Intermittent fasting is a popular eating pattern that involves alternating between periods of eating and fasting.

OMAD, on the other hand, is a specific form of intermittent fasting where you consume all your daily calories in a single meal, typically within a one-hour window.

Both approaches can offer improved metabolism, weight management, and potential health advantages. Intermittent fasting, including the OMAD method, may help regulate blood sugar levels, enhance cognitive function, and promote cellular repair.

Deciding which approach to adopt depends on individual preferences, lifestyle, and how well each method aligns with your overall health and wellness goals.


Nutrient deficiencies can pose a challenge when following OMAD or keto diets. It's essential to be aware of common deficiencies, such as those in B vitamins and other vital nutrients, and their associated symptoms.

Incorporating a variety of nutrient-dense foods into your meal plan and prioritizing proper hydration can help prevent deficiencies and support overall health while on these diets.

Additionally, paying attention to mineral intake, including potassium, magnesium, and sodium, is crucial for maintaining essential bodily functions during fasting periods.

By being mindful of nutrient intake and making informed dietary choices, individuals can successfully navigate the challenges of OMAD and keto diets while promoting their health and well-being.

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