The Ketogenic Diet or the Keto Diet is one of the most popularly followed diets today. The reason? It works. If you want to lose weight, burn fat, and get abs, you should give the Keto Diet a try.
Like other diet programs, going keto is not easy. Because carbohydrate sources are restricted, you will lose valuable minerals such as phosphorus and calcium.
The best solution is to fill in the gaps with supplements. But which supplements can effectively support the Keto Diet?
With the supplement market flooded with so many brands promising results, you might get lost in all the marketing hype and burn more dollars than body fat.
That’s why we created this list of the 14 best supplements for those on the Keto Diet. By going through our review, you will save time and money. Most importantly, you will get results.
To be clear, the Keto Diet does not expressly recommend the use of supplements. However, using the right supplements can help you overcome some of the difficulties of being on the diet, namely:
- Low Energy Levels
- Deficiency in Vitamins and Minerals
- The Keto Flu
The supplements listed here will not go against the principles of Keto. You can include them as part of your Keto meal plan and the supplements will not affect your goals.
In fact, the supplements will help you achieve them.
Here are the 14 best supplements that you should consider if you are on the Keto Diet:
Contents
Fish Oil
Fish Oil is high in Omega-3 fatty acids which have many health benefits such as lowering cholesterol, reducing the risk of acquiring heart disease, fighting inflammation, and improving brain function. This supplement will also help you maintain ketosis.
Magnesium
Magnesium is one of the key minerals that those who follow the Keto Diet sorely lack.
Magnesium offers you the following benefits:
- Gives an energy boost
- Regulates blood sugar
- Supports brain function
- Improves cognition
- Improves memory retention
If you’re on Keto, you might experience headaches, cramps, or fatigue. 200 to 400mg of Magnesium should alleviate the condition.
Chromium and ALA
These 2 supplements work together to assist in metabolising blood glucose so that it can be used as fuel more efficiently. The result? You can enter the state of ketosis much faster.
ALA has the added benefit of protecting your cell mitochondria. The supplement also increases your sensitivity to insulin and regulates your blood glucose levels.
Hydroxymethylbutyrate (HMB)
HMB helps protects your muscles from wasting away and keeps you from getting fatigued. These conditions can happen during the first days of being in the Keto Diet.
HMB is anti-catabolic which means it protects your muscles from breaking down and allows you to push through hard and intense workouts. Thus, regular supplementation with HMB may help you gain lean muscle mass.
Digestive Enzyme Blends
A typical Keto Diet involves a high intake of healthy fat which may lead to issues in digestion. You will need to take enzymes to help normalize digestive functions. Digestive enzymes have both lipase and protease which reduce the incidence of nausea that people on Keto might experience.
Glutamine
When you work out hard, your body produces free radicals that can damage your cells and affect your health. Glutamine is an amino acid that also functions as an antioxidant.
By taking glutamine, you can continue to train hard without having to worry about the damaging effects of free radicals.
Electrolytes
In a Keto Diet, you lose all of your glycogen reserves before you enter ketosis. Glycogen includes water and with the loss of water comes a loss of electrolytes. When you are dehydrated, you experience cramps, lack of energy, and headaches. In the Keto Diet, this condition is referred to as Keto Flu.
To avoid Keto Flu, take supplements that are good sources of electrolytes such as sodium and potassium.
Exogenous Ketones
Using Exogenous Ketones will help you attain a state of ketosis faster. It may be a short cut but this supplement will also keep you in ketosis much longer than through the diet alone.
There are also a few health benefits to taking Exogenous Ketones:
- Improve sports performance
- Suppress appetite
- Enhance mental function
MCT Oil
MCTs are easily-absorbed fats that have a good number of benefits for your body and overall health:
- Quick energy boost
- Appetite suppression
- Higher ketone levels
- Convenient and easy-to-use
You can take MCTs with your shake or straight in a spoon and washed down with a glass of water.
Vitamin D
Yes, you can get vitamin D from the sun. But to be sure you get the right daily dosage, it’s best to take vitamin D in supplement form.
Among the studied health benefits of vitamin D are as follows:
- Stronger immune system
- Improved cell growth
- Stronger bones
Creatine
Creatine is one of the most-researched supplements in the world. It is popularly used to increase strength and improve athletic performance. It is an amino acid that our body naturally produces. However, as we age, we produce less creatine.
Supplementing with creatine while on the Keto Diet will help you push harder in the gym so you can build a strong and sculpted body.
Tribulus
Males who follow the Keto Diet will have Tribulus as part of their supplement plan because it has been shown to increase testosterone levels. Testosterone will help build muscle, increase libido, keep skin younger-looking, and will give you an overall feeling of well-being.
Carnitine
There are 2 types of carnitine.
L-carnitine works to metabolize fat and give you an energy boost. Acetyl-L carnitine helps improve brain function.
You can take both types of carnitine to support the demands of the Keto Diet.
ECA Stack
ECA stands for ephedrine-caffeine-aspirin and is very popular with Keto Diet followers because of its reported benefits:
- Good energy boost
- Increased metabolic rate
- Burn off body fat
Before taking this supplement, it is strongly advised to get medically cleared by your doctor.
Conclusion
Supporting your Keto Diet goals with some of the 14 supplements listed in this article is a smart way to stay on your meal plans and remain healthy at the same time.
You don’t have to take all of these supplements to ensure the success of your Keto Diet.
First, get a medical check-up and find out which minerals you are deficient in and which supplements are safe for you to take.
Second, identify your Keto goals. For example, if you want to build a muscular, ripped body supplementing with creatine, glutamine, and electrolytes may be the best stack you can use.