5 of the Best Supplements for Keto Diet

The keto diet offers benefits, but restricting food groups may result in nutrient deficiencies. Ensure balanced nutrition. Here are five ways to supplement your keto diet for optimal health and lifestyle benefits.

Magnesium

Can we say enough good things about magnesium?  Electrolytes, crucial for keto dieters due to increased water loss, include sodium, magnesium, and potassium. Magnesium is found in whole grains, leafy green vegetables, avocados, and dark chocolate.  Without whole grains and limited green vegetables, keto diets may lack magnesium. Daily magnesium supplements ensure sufficient intake.

Potassium

Potassium is another electrolyte that you definitely want to include in your supplement regimen if you’re on a keto diet. It can be found in high amounts in bananas, beans, oranges, and sweet potatoes.  Skipping high-carb fruits, tubers, and legumes on keto can lead to low potassium levels. Potassium supplements help maintain electrolyte balance.

Vitamin D

On the keto diet, you’ll be choosing full-fat products and will likely be steering away from dairy products (such as yogurt and milk) because the lactose they contain adds carbohydrates to the diet.  Unfortunately, that means you’ll be getting less Vitamin D-fortified foods, such as low-fat milk and yogurt.  Full fat dairy is not usually fortified with Vitamin D.

Vitamin D is found in oily fish and eggs, but it is difficult to achieve the proper levels of Vitamin D from diet alone, so a supplement is part of good practice for people of all ages.

Vitamin D is better absorbed when taken with fat, so you’re actually ahead of the game on this one if you follow a keto diet and take a Vitamin D supplement.

Fiber

One of the biggest side effects of a keto diet is constipation that comes from a lack of high-fiber foods.  Adding in a zero-calorie fiber powder (such as psyllium, ground flaxseed, chia seeds, or acacia fiber) is an easy way to make sure that your digestive tract keeps moving healthily.

MCT oil

If you’re in ketosis, one of your best allies is MCT oil.  MCT oil helps your body produce more ketones, and if you eat MCT oil with some of your allotted carbohydrates, it will guide your body towards consuming the ketones of MCT oil rather than the carbohydrates you just ate.

These 5 supplements will ensure that you don’t miss out on any nutrients or minerals on the keto diet, ultimately helping you stick to the diet.

Photocredits: Marco Verch

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