What Are the Best Ketogenic Supplements?

The popularity of the ketogenic diet has grown, and so has the zeal to optimize health while at it. The keto diet cuts several food types, and that means there are some of the nutrients

The popularity of the ketogenic diet has grown, and so has the zeal to optimize health while at it. The keto diet cuts several food types, and that means there are some of the nutrients you do not get enough of. This is why supplementing while on the ketogenic diet is important, not forgetting how some supplements can help reduce the adverse effects of keto.

If you are starting on a ketogenic diet, here are some of the supplements you should include. Before you buy some, make sure you check ketogenic diet reviews to understand how supplements impact your progress.

 

Magnesium

Magnesium is known to boost energy, regulate blood sugar, and generally support the immune system. Relying on processed foods and using magnesium-depleting medication increase the risk of developing a magnesium deficiency. While on keto, people tend to eat processed foods hence the need to supplement with magnesium.

When transitioning to the ketogenic diet, you are bound to get muscle cramps, have difficulties sleeping, and feel irritable. Supplementing with magnesium can help reduce these and help you transition easily. If you do not have access to store-bought supplements, include leafy green vegetables, avocado, pumpkin seeds, and mackerel.

 

Omega-3 Fatty Acids

Omega-3 fatty acid supplements come with plenty of benefits regardless of the diet you are in. One of the common supplements is fish or krill oil, recommended for adults and kids as well. Omega 3 fatty acids have eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These help to reduce inflammation and lower risks of developing health disease.

Most vegetable oils and processed foods are high in omega 6 fatty acids and lower in omega 3 fatty acids. Therefore, it is important to supplement the ketogenic diet with omega 3 supplements to balance the two essential acids.

 

Vitamin D

Everyone needs Vitamin D, essential to optimize health for various systems. The keto diet does not necessarily increase the risk of vitamin D deficiency. But, since Vitamin D deficiency is common, it is a good idea to add your list of supplements.

Vitamin D plays a major role in facilitating the absorption of calcium, a nutrient that can lack in most ketogenic diet variations, especially for lactose-intolerant people. Vitamin D also supports the immune system by regulating cellular growth, promoting healthy bone development, and lowering inflammation.

Vitamin D is not readily available in most foods, hence introducing it to your diet as a supplement. If you are not lactose intolerant, you can take milk or yogurt. Even so, it would be best if you supplemented with Vitamin D.

 

Digestive Enzymes

The high-fat content in a ketogenic diet can bring about digestive issues, especially if your body is not used to digesting high amounts of fats. The keto diet contains about 75% fat, and at first, it can cause unpleasant gastrointestinal symptoms. These could range from nausea to diarrhea. Also, the keto diet is moderate in protein, and this could still be higher than what people are used to, causing digestive issues.

If you start experiencing such symptoms, then you might want to get a digestive enzyme blend. Check for a formula that contains enzymes that break down fats and proteins to help with digestion. You might not need to use that for long, but it can come in handy initially.

 

Greens Powder

If you are not used to taking lots of vegetables, you might need to supplement with greens powder as you warm up to the idea of having lots of vegetables. Vegetables are essential and carry lots of vitamins, minerals, and powerful plant compounds that benefit the body. These help fight inflammation, lower disease risks, and help the body function at optimal levels.

Though the ketogenic diet allows you to eat as many vegetables, it can be limiting the number of plant foods you can have. A quick way to boost your vegetable intake is by adding a greens powder to your supplement regimen. Go for those with spinach, spirulina, chlorella, broccoli, wheatgrass, and kale.

 

Exogenous Ketones

These supplements are commonly used by people on a ketogenic diet to increase blood ketone levels. They help reach ketosis quicker, boost athletic performance, speedy muscle recovery, and suppress appetite. Research around these supplements is limited, and some people argue that they are not necessary. But, they can be helpful when starting your ketogenic diet.

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