Keto supplements you do (and don’t) need

Keto supplements you do (and don’t) need

There are a lot of supplements on the market, targeted at those of us on a ketogenic diet. Are they necessary? No, most of them really aren’t. However, there are a few supplements I definitely recommend taking, especially on a lower carbohydrate or ketogenic diet. 

Keto Supplements you do (and don't) need

Vitamin D

Do you get at least 30 minutes of sunlight every day? If not, or if it’s winter where you are (basically, between October and March), you definitely aren’t getting enough vitamin D. This keto supplement is actually all purpose – vitamin D is incredibly important in regulating mood, metabolism and in the production of hormones. It’s pretty much impossible to get sufficient amounts of vitamin D from food sources, so if you aren’t being pelted by the sun’s rays…it’s time to supplement. I love these liquid drops because they’re a good deal (it’s over a year’s supply), and are super easy to take. I also love these gummies because I am a child.

 

Probiotics

Probiotics are the good bacteria that populate your stomach. They’re important for weight control, autoimmunity, blood sugar control and a whole host of functions. We don’t really even understand yet how important probiotics are, but there is a growing body of evidence to suggest that these little guys are crucial to pretty much every system of our bodies. Eating fermented foods like sauerkraut, kimchi, kombucha, kefir and yogurt can certainly help to boost levels. As can taking a probiotic supplement. Look for one with not only a high count of  organisms, but with as many strains as possible! Diversity!

I like these packets because you don’t have to take them daily, they don’t need to be refrigerated, and they dissolve in water.

Fish Oil

Unless you’re eating at least 2 Alaskan salmon fillets, or several tins of sardines a week, you’re probably not getting enough fish oil. Fish oil is high in omega-3 fatty acids, which can promote brain function and benefit blood sugar control, as well as decrease inflammation and act as an antioxidant. Yeah, they’re pretty great. Quality is definitely something you have to be aware of here, and I like Nordic Naturals because of their quality and environmental responsibility.

Electrolytes

The easiest cure to the keto flu? Electrolytes. Electrolytes (basically, minerals and salts) can be obtained in small doses from mineral/electrolyte water, herbal teas and broths. You can also get a solid dose of electrolytes from powders. Electrolytes are important to keep fluid and pressure in your cells balanced, as well as regulating impulses sent between cells. Muscle twitches, headaches and dizziness can all be signs of an electrolyte balance. Keto folks often find themselves low on electrolytes from all the water we end up drinking, which can flush out the system pretty effectively.

I like to add a scoop of this powder to a bottle of water to keep going throughout the day. It’s tasty, has no artificial additives and is sugar free! Mineral salt is also a great way to add electrolytes to food.

Magnesium

Magnesium functions as a muscle relaxer, helps regulate heart rhythm and has demonstrated some pretty great overall heart protective qualities in lab studies. Additionally, magnesium tends to draw water into the bowel, which will help keep things moving along (pretty important on keto), as well as aids in falling asleep. Basically, whatever ails you on keto, magnesium can help. While traditionally, recommendations where that calcium and magnesium should be taken in a 2:1 ratio, practitioners are now suggesting a more moderate 1:1 ratio.

For some reviews of the many different types of magnesiums supplements, check out this article!

Ketones

I have these on the list because every time I look up #keto on Instagram, I’m bombarded with ads for products guaranteeing super quick ketosis with the aid of ketones! Raspberry ketones are the big contender (seriously, you can find them at TJ Maxx now), but new products are popping up daily.

In a nutshell – you don’t need a ketone supplement. The only thing they really do is slightly facilitate your body’s natural process. If you are a professional body builder who really wants that edge, you could give them a try, but for the rest of us, it’s not really worth it.



6 thoughts on “Keto supplements you do (and don’t) need”

    • Hi Kathryn! I prefer hemp oil to flax oil, as hemp oil has a more favoral omega-3 ratio, but you could definitely go with flax, too!

      I wrote this with the general audience in mind, but you’ve got me thinking it’s time to do a vegan keto update. :)

    • Hey Rachel, this is a great question! I usually put about a half scoop of powder in 32 ounces of water, and drink that throughout the day. Sometimes I’ll end up having two of these if I’m particularly parched, or have been working out a lot!

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