We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. The ketogenic diet is a popular diet for weight loss and general health. Some supplements can improve the effectiveness of the diet, while others prevent nutrient deficiencies or ease the side effects. The ketogenic diet, which people commonly call the keto diet, focuses on high fat foods and includes few to no carbohydrates. This approach may have several health benefits. Some evidence suggests that for some people, it may be a more effective weight loss plan in the long term than a low fat diet. If a person eats a variety of healthful whole foods on the keto diet, they may find that they have very few, if any, nutritional deficiencies. They can also help a person get the right amount of fats in their diet. Some supplements, such as medium chain triglyceride MCT oil and omega-3 fatty acids, can increase the effectiveness of the keto diet and help people achieve the intended ratio of fat in their diet.
Certain supplements, such as electrolytes, digestive enzymes, and L-theanine, may help minimize these symptoms. Smiley All, meats, fish and eggs. Anonymous Where do you get this? However, keto-friendly foods including chicken, beef, and salmon, all contain around grams of potassium. Without the 18 mg of iron recommended daily for non-pregnant women between ages 18 and 50, you’ll feel lethargic and weak, and your skin may appear paler. It gives you energy, powers your immune system, and may even help ward off depression. Vitamin D is classified as a vitamin but actually acts a lot like a hormone. They could potentially throw you out of natural occurring ketosis. It is generally recommended to consume fish 3 times a week or 2 omega-3 rich eggs daily.
Getting adequate amounts of certain vitamins and minerals can be hard when you’re following a carbohydrate-restricted ketogenic diet. Supplements, especially magnesium, potassium, and fiber, might be a necessary addition to your routine. She emphasizes the importance of getting as much of your nutrients as possible through your food, first. But there are certain vitamins and minerals that the body doesn’t absorb easily, which is why you should also consider taking supplements to make sure you’re getting enough nutrition. During ketosis, the kidneys flush out more electrolytes than usual, including magnesium, potassium, and salt. If you’re experiencing symptoms of keto flu, that may be an indication that your electrolytes are out of balance and you need to replace them. Some of the top sources of potassium — apricots, lentils, and prunes — are also high in carbs, making them off limits for the keto diet. However, keto-friendly foods including chicken, beef, and salmon, all contain around grams of potassium.