With the popularity of the keto diet, it’s no wonder that many on it look for the best ways to optimize their results. Because you’re taking the carbs out of your daily life, there are a few keto supplements that will keep your health in check, help you stay in ketosis, and even mitigate the effects of the dreaded keto flu.
1. Electrolyte Supplement
As you cut out the carbs, your body starts to increase secretion of a few key electrolytes in your body– mainly sodium, potassium, and magnesium. These electrolytes are minerals in your body that contribute to to cellular and organ function. A deficiency in these are often why you experience the unwanted keto flu symptoms like brain fog, nausea, headaches and more.
Why is your body losing these electrolytes when you start the keto diet? Well the carbs in your body are stored with water. When you reduce your intake, the body not only excretes more water which is where you’ll lose a lot of electrolytes, but it doesn’t have as much water retention.
In addition, because you won’t have as much insulin released with a lack of carbs meaning your kidneys excrete more sodium. A sodium imbalance actually affects the balance of other electrolytes.
These reasons are what makes an electrolyte supplement a great option. There are a few ways you can go about this. The first is just by choosing foods that are naturally rich in these minerals.
The second is to add the specific mineral supplement. Luckily, with the popularity of the keto diet, the market is flooded with keto specific electrolyte supplements available in a variety of ways such as drops, powders, and capsules.
2. Omega-3 Fatty Acids
Here me out on this one! You may be thinking that if you’re on the keto diet, why would you need to take a fat supplement? The type of fat you consume matters, and it’s a good idea to get a balance.
Western diets are rich in omega-6 fatty acids which are found in processed foods and vegetable oils. An imbalance of omega-6 and omega-3 fatty acids often leads to inflammation within the body.
In addition, studies have shown that the positive effects of the keto diet are boosted when supplemented with omega-3 fatty acids!1
There are plenty of options for this supplement online, just be sure you choose a reputable brand. To supplement with food, try eating more salmon or sardines.
3. Exogenous Ketones
Exogenous ketones are an external source of ketones, where are endogenous ketones are the ones your body naturally produces.
This supplement raises your blood ketone levels. The point of these is not for you to skip the hard work of getting into ketosis yourself, but rather to enhance your results and strengthen the physiological state you have created.
To add to this, exogenous ketones have been shown to help get you into ketosis in the first place, aid in suppressing appetite, and increase athletic performance.2,3,4
As always, before taking any supplements on the keto diet, it’s important to consult your physician first!
1. Effects of n-3 Polyunsaturated Fatty Acids (ω-3) Supplementation on Some Cardiovascular Risk Factors with a Ketogenic Mediterranean Diet
2. On the Metabolism of Exogenous Ketones in Humans
3. A Ketone Ester Drink Lowers Human Ghrelin and Appetite.
4. Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes.
