9 Nourishing Supplements for the Keto Diet
In our article on the Top 3 Popular Healing Diets, we introduced the Keto diet as an extremely strict, low-carb, moderate-protein and high-fat diet.
When adhering to particular diet plans with strict food restrictions many wonder if they are getting enough of the right nutrition and whether or not supplementation is necessary.
Many experts agree that it is important to focus on obtaining nutrients through what you eat, but there are some key supplements for optimal health that are Keto approved and highly recommended when following the Keto diet plan.
Many Keto approved foods are rich in omega-6s fatty acids. When too many omega-6s are consumed and not enough omega-3s to balance it out systemic inflammation can occur, which may play a role in the onset of many chronic illnesses and diseases, such as cardiovascular disease and arthritis. Fish Oil supplements are natural anti-inflammatories and studies indicate that fish oil supplements utilized in a ketogenic diet can further optimize healthy triglyceride levels which play a role in cardiovascular health. Recommended High Quality Fish Oil Supplement Brands Are:
When following a low carb diet you may be eliminating most of your natural sources of electrolytes: starchy fruits and vegetables. Electrolyte deficiency can cause fatigue, dizziness, muscle cramping, headaches and nausea, all of which are symptoms of the "keto flu" which many may experience when following a keto diet plan.
Supplementing with two key electrolytes, magnesium and calcium, can be helpful in alleviating or avoiding these symptoms. Recommended All Natural Calcium and Magnesium Supplement Brands Are:
Sodium and Potassium are two other important electrolytes to replenish when on a Keto regimine. Here is a recipe for an electolyte drink mixture to help avoid side effects of electrolyte depletion or "Keto Flu".
DIY All-Natural Electrolyte Drink Recipe
- 1 quart of liquid (water, herbal or green tea, coconut water, etc.)
- 1/8-1/4 tsp pure Himalayan or sea salt
- 1 tsp Natural Vitality Calcium Magnesium Powder
- 1-2 TBSP optional low-carb sweetener
- Brew tea or warm liquid
- Add salt and cal/mag powder and mix well
- Add optional flavor and mix well
- Drink warm or cold
MCTs (medium chain triglycerides) are a type of healthy fat molecule that is metabolized so quickly it converts to ketones to be burned for energy instead of being stored as fat. MCT oils can help you meet your daily fat requirements for staying in ketosis and can be easily added into smoothies, shakes or taken in capsule form. MCT oil can be extracted from Coconut oil, which contains a good amount of healthy MCTs fatty acids as well as Lauric Acid which exhibits antiviral, antimicrobial, antiprotozoal, and antifugal properties. Pure MCT oil is beneficial to the Keto diet as it is metabolized for long lasting energy, where Coconut oil may take longer to metabolize but also includes the health benefits of Lauric Acid. Recommend Brands:
Vitmain D deficiency is becoming an epidemic, and it is only found in limited keto food sources— such as egg yolks, fatty fish (including fish oil), and mushrooms. Vitamin D plays a major role in calcium absorption and immune system support. The best way to get vitamin D is from adequate sun exposure but if you don’t spend enough time outdoors a vitamin D3 supplement can help meet daily requirements. Recommend brands are:
Spirulina contains over 100 nutrients, including high levels of vitamin B12, B complex, beta-carotene, iron, potassium, calcium, and magnesium. Spirulina is a complete protein with all eight essential amino acids.
Chlorella is a vegetarian protein source that surpasses meat, fish and eggs. In addition to chlorophyll, it contains huge amounts of vitamin A, vitamin B12, iron, beta-carotene, copper, and zinc and nucleic acids that help with cellular repair and regeneration, which allows for more efficient energy transport between your cells. Recommended Chlorella and Spirulina products include:
- Perfect Supplements Chlorella Capsules or Powder
- Perfect Supplements Spirulina Capsules or Powder
- Perfect Supplements Aquatic Greens Capsules or Powder
Many Keto recipes include Collagen or Gelatin because of the numerous health benefits for the entire body with no added carbs or sugar. Collagen also contains amino acids that can be depleted with a low carb diet especially for this who exercise as well. Potential health benefits include
- Feeling Fuller Longer
- Improve Skin Health
- Promote Younger, Firmer Skin
- Support Joint Health
- Improve Gut Function and Digestion
- Keep Excess Inflammation in Check
- Build and Restore Muscle
- Support a Healthy Metabolism
Recommended Collagen and Gelatin supplements include:
Liver is considered one of the most nutrient dense foods in the world. Liver would be a considered a perfect food for the Keto diet as it is low in carbs and high in healthy fats and protein. However, if you do not have the time or taste for liver, a desiccated liver supplement is ideal. Nutritional benefits include:
- Naturally Occurring High Quality Protein
- Highest Concentrated Source of Vitamin A Found in Nature
- High Content of All B Vitamins, including B12
- Potent Source of Folate (B9)
- Highly Bioavailable Form of Iron
- Good Source of Naturally Occurring Copper, Zinc, and Chromium
- High Content of Cardio-Vascular Function Boosting CoQ10
- Helps Repair DNA and RNA
- Boosts Energy
Recommended Brand: Perfect Supplements Desiccated Liver
Did we miss any of your favorite Keto supplements? Please share in the comments below!