9 Nourishing Supplements for the Keto Diet

Nov 2nd 2023

The Keto diet is 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 nutrients 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. For recommended all-natural Calcium and Magnesium Supplement Brands click HERE.

Sodium and Potassium are two other important electrolytes to replenish when on a Keto regimen. Here is a recipe for a magnesium drink mixture to help avoid side effects of electrolyte depletion or "Keto Flu":

Magnesium 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 serving Perfect Magnesium powder
1-2 TBSP optional low-carb sweetener

Instructions

Brew tea or warm liquid
Add salt and 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 is abundant in MCTs and fatty acids as well as Lauric Acid, which exhibits antiviral, antimicrobial, antiprotozoal, and anti-fugal 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:

Perfect MCT Oil

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. Find Perfect Supplements Aquatic Greens HERE.

Many Keto recipes include Collagen or Gelatin because of the numerous health benefits they provide 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 those who exercise as well. Potential health benefits include:

Feeling Fuller Longer
Improved Skin Health
Younger, Firmer Skin
Better Joint Health
Improved Gut Function and Digestion
Reduced Inflammation
Building and Restoring Muscle
Supporting a Healthy Metabolism

Recommended Collagen and Gelatin supplements include:

Liver is considered one of the most nutrient dense foods in the world. It 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: