Understanding Keto Diet Supplements
The ketogenic diet – or keto – is a high-fat, adequate-protein, low-carbohydrate diet that, in the world of medicine, is used mainly to treat hard-to-control epilepsy in children. Put simply, the diet forces the body to burn fats rather than carbohydrates. The diet didn’t reach national exposure until October 1994 in the U.S., when NBC’s Dateline TV program reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams; the two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies, and Charlie was taken to Johns Hopkins Hospital, which had offered the therapy. By 2007, the keto diet was available from around 75 centers in 45 countries, and less restrictive variants – such as the modified Atkins diet – were put into use, particularly among older children and adults.
Being on the diet for several days puts the body into ketosis, a nutritional state characterized by raised blood ketones and weight loss (x), and some suggest that ketone supplements can mimic ketosis, raising blood ketone levels without altering the diet. Such ketone supplements are referred to as “exogenous ketones,” only containing the beta-hydroxybutyrate ketone (the other primary ketone body, acetoacetate, is not chemically stable as a supplement).
There are two primary forms of ketone supplements:
- Ketone Salts – These are ketones bound to a salt, typically sodium, potassium, calcium or magnesium, and most often found in powder form and mixed with liquid.
- Ketone Esters – These are ketones linked to another compound referred to as an ester, and packaged in liquid form; ketone esters are used primarily in research and are not as readily available for purchase as ketone salts (x).
Both forms of ketone supplements have been shown to increase blood ketone levels, mimicking what occurs in ketosis when a ketogenic diet is followed (x) (xx) (xxx) (xxxx).
In this article, we are going to answer the question of “What supplements should I take on keto?” while getting into the details about the best supplements for keto diet.
The Top Best Keto Supplements
As the popularity of the ketogenic diet continues to evolve, so does interest in how to optimize health while adhering to this low-carb, high-fat eating regimen. Take it from us here at Bulk Supplements: Because the keto diet cuts out a variety of food options, it’s a good idea to supplement this gap with specific nutrients.
Not only that, but some of these supplements can help dieters reduce adverse effects of the keto flu while even enhancing athletic performance when training during a low-carb diet.
Based on our research, the following represent the best supplements for keto diet.
- Magnesium
As a mineral that boosts energy, regulates blood sugar levels and supports the immune system, magnesium sits as the number-one supplement on our list…and there’s a reason for this beyond the aforementioned: Research suggests that, because of magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency (x) (xx).
On a ketogenic diet, it may be even harder to meet magnesium needs, as many magnesium-rich foods like beans and fruit are also high in carbs; for these reasons, taking 200 to 400 milligrams of magnesium per day may be beneficial if you are on a keto diet.
- MCT Oil
Medium-chain triglycerides – or MCTs – are a popular supplement among keto dieters, primarily because they’re metabolized differently than long-chain triglycerides, the most common type of fat found in food. MCTs are broken down by the liver and quickly enter the bloodstream, where they are often used as a fuel source for the brain and muscles.
Coconut oil remains one of the richest natural sources of MCTs, with about 17-percent of its fatty acids coming in the form of MCTs with “potential metabolic effects.” (x)
Taking MCT oil – derived from isolating MCTs from coconut or palm oil – provides an even more concentrated dose of MCTs, and can be helpful for those following a ketogenic diet.
- Omega-3 Fatty Acids
Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which bring with them a myriad of health benefits.
EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline (x); indeed, omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3-to-omega-6 ratio when sticking to a high-fat diet.
What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health (x).
- Vitamin D
Optimal levels of vitamin D are important for everyone’s health, including those people adhering to ketogenic diets. Here’s the bottom line: The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in an overall sense, supplementing with this vitamin is just good practice (x).
Vitamin D is important for many bodily functions, including the facilitation of absorbing calcium, a nutrient that could be lacking on a ketogenic diet – especially in those individuals who are lactose intolerant (x).
- Digestive Enzymes
One of the most common things we hear from folks new to the ketogenic diet looking for supplements is that the high fat content of this eating pattern is tough on their digestive system. And you know something? They have a point.
Because the keto diet may consist of up to 75-percent fat, those used to consuming diets lower in fat can experience unpleasant gastrointestinal problems like diarrhea and nausea. Additionally, even though the ketogenic diet is only moderate in protein, it may still be in a higher amount than some people are used to, which can also lead to digestive side effects.
Bulk Supplements Fun Fact: Proteolytic enzymes, defined as enzymes that help break down and digest protein, have been shown to reduce post-workout soreness, which can be considered a bonus for workout enthusiasts on a keto diet (x) (xx).
- Exogenous Ketones
These ketones supplied through an external source – as opposed to endogenous ketones, the type produced naturally by the body – come in supplemental form and are commonly used by those following a ketogenic diet to increase blood ketone levels. Beyond the potential for helping these folks reach ketosis faster, exogenous ketone supplements have been linked to other benefits, as well.
They have been shown to boost athletic performance, speed up muscle recovery and decrease appetite (x) (xx).
- Greens Powder
What we mean by “greens” is vegetables – something that everyone should focus on increasing in terms of intake, regardless of age or health status.
Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it tougher to consume enough plant foods. A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen, with most of these containing a fusion of powdered plants like spinach, spirulina, chlorella, kale, broccoli, wheatgrass and more.
Greens powders can be added to drinks, shakes and smoothies, making them a convenient way to increase your intake of healthy produce.
Bulk Supplements Top Tip: While it shouldn’t be used as a replacement for fresh produce, a well-balanced greens powder is an excellent and easy way for keto dieters to add a nutrient boost to their meal plan.
- Electrolyte Supplements or Mineral-Rich Foods
Focusing on adding minerals via one’s diet is important for people following a ketogenic diet, especially when first transitioning to this way of eating; the first weeks can be challenging as the body adapts to the very low number of carbs consumed. What is most important to note here is that transitioning to a ketogenic diet results in increased water loss from the body (x), while levels of sodium, potassium and magnesium can drop, too, leading to symptoms of the “keto flu” such as headaches, muscle cramps and fatigue (x).
Adding sodium through the diet is the best strategy – but increasing the intake of potassium- and magnesium-rich foods can counteract the losses of these important minerals, too.
- Supplements to Boost Athletic Performance
Athletes trying to boost performance while on a ketogenic diet may benefit from taking supplements such as creatine monohydrate, caffeine, branched-chain amino acids, HMB and beta-alanine.
When it comes to keto supplements for weight loss, supplementing with ketones is thought to have many of the same health benefits as a ketogenic diet, including weight loss.
Where to Buy Keto Supplements
You can purchase keto supplements at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements. BulkSupplements.com is not just a consumer brand. It also supplies pure ingredients to other brands that distribute food and other supplement products. All products at BulkSupplements.com are manufactured and tested according to current and proper manufacturing practices.
See our complete offering of keto supplements here.
Bottom Line
The ketogenic diet – or keto – is a high-fat, adequate-protein, low-carbohydrate diet that, in the world of medicine, is used mainly to treat hard-to-control epilepsy in children. Put simply, the diet forces the body to burn fats rather than carbohydrates. The diet didn’t reach national exposure until October 1994 in the U.S., when NBC’s Dateline TV program reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams; the two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies, and Charlie was taken to Johns Hopkins Hospital, which had offered the therapy. By 2007, the keto diet was available from around 75 centers in 45 countries, and less restrictive variants – such as the modified Atkins diet – were put into use, particularly among older children and adults.
Being on the diet for several days puts the body into ketosis, a nutritional state characterized by raised blood ketones and weight loss, and some suggest that ketone supplements can mimic ketosis, raising blood ketone levels without altering the diet. Such ketone supplements are referred to as “exogenous ketones,” only containing the beta-hydroxybutyrate ketone (the other primary ketone body, acetoacetate, is not chemically stable as a supplement).
These statements have not been evaluated by the Food and Drug Administration, and these products are not intended to diagnose, treat, cure or prevent any disease.
