Many people take supplements, which can be great when used mindfully. However, supplementing with these dietary aids isn’t an excuse for a poor diet. Opting for whole and nutrient-dense foods should always be the main focus. So what about keto diet supplements?

If you’re just starting your keto journey, you might be wondering what vitamin and mineral supplements are best for a ketogenic lifestyle.

This guide covers everything you need to know about important vitamins and minerals that you might want to start taking to support your keto diet.

Contents

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Do You Need Supplements on a Ketogenic Diet?

While a keto diet can be very healthy if done correctly, there are still some potential vitamin and mineral deficiencies you should know about.

There’s more to supplementation than simply buying a multivitamin (more on that below) from Walmart and calling it a day.

Educating yourself is key to selecting the supplements that will complement your diet and your needs.

Keto Diet Supplements: Minerals

When it comes to minerals, there are three main ones you hear about most on a low-carb diet: sodium, potassium, and magnesium. These are electrolytes that your body needs to control blood pressure and keep your nerves and muscles working properly.

Within the first few weeks of a ketogenic diet, you’ll lose a lot of water weight. This is because the low-carb, high-fat aspect of keto causes you to release water and these electrolytes.

It’s not only important to replenish these to keep you healthy, but also to help prevent any side effects associated with the keto flu.

On normal diets, you’re often told to reduce or avoid sodium. But on a low-carb diet, you actually need extra sodium since not enough may cause constipation, headaches, fatigue, and even heart palpitations.

Unless you have a medical condition that requires you to control sodium intake, it’s generally good to consume some extra salt on keto. Around 3,000-5,000 mg of sodium per day is typically a good amount.

You can get all the sodium you need from sources like electrolyte supplements or drinks, organic bone broth, adding sea vegetables like nori, kelp, or dulse to your food, or sprinkling some sea salt on your food. You can also get extra sodium from higher-salt vegetables such as cucumber and celery, or salted nuts and seeds.

Potassium is a crucial mineral that plays a role in many important functions in your body, especially when it comes to cellular health. Studies have shown that a deficiency of this nutrient may lead to the development of coronary heart disease, bone deterioration, and hypertension.

The general recommendation for potassium intake is about 2,000 mg per day, but for those on a keto diet, it’s encouraged to increase the amount to 3,000 mg. Be mindful of potassium in supplement form, as too much can be toxic. You can also get it by using No Salt, a salt substitute.

Consuming fruit and veggies like potassium-rich avocado and cauliflower — two staples on any keto meal plan — is a natural and nutritional way of consuming this mineral.

Other whole food sources include:

At least 57% of people in America are clinically deficient in magnesium. This is significant because you need magnesium to keep the primary energy system of your cells working properly and maintaining tissue integrity.

A magnesium deficiency may lead to a higher risk of developing conditions such as cardiovascular disease, muscular weakness, and osteoporosis.

When you start your keto diet, muscle cramps may occur due to a loss of water and electrolytes during the first stage when your body starts to transition to ketosis. Supplementing with magnesium glycinate or magnesium citrate — two of the most easily absorbed forms of magnesium — might help prevent that side effect.

As a general guideline, take 500 mg of a magnesium supplement per day at bedtime. When it comes to food sources, magnesium-rich foods like nuts (e.g. pumpkin seeds) and leafy green vegetables (e.g. spinach) are a great option, but they might not be enough for those who are very active.

Calcium

Calcium is another electrolyte that can be flushed out as you’re transitioning to a ketogenic diet. Although it’s not as much of a concern if you eat a healthy diet, sometimes you may need to add a supplement.

The most obvious source of calcium is dairy, but if you aren’t able to consume dairy, good sources also include fish, broccoli, kale, bok choy, or unsweetened/unflavored almond milk.

If you want to supplement, make sure it includes vitamin D, as this vitamin is necessary to absorb calcium.

Keto Diet Supplements: Vitamins

If you’re following a healthy and varied keto diet, getting the appropriate amount of vitamins for optimal health won’t be a problem. However, getting all the necessary nutrients to keep your body healthy can sometimes be challenging. This is when keto diet supplements can come in handy.

Vitamin D

Vitamin D is one of the most important vitamins for humans, responsible for regulating inflammation, immunity, sex hormones, and so much more. Needless to say, it’s vital you get enough — and most people are not, even if they’re supplementing.

If you’re not sure how your vitamin D levels are doing, an easy way to find out is with a blood test. You can do this during routine tests, and it’s usually either covered by insurance or very affordable.

Optimal levels of vitamin D should be in the 65-75 ng/mL range. If not, supplementing may need to be your next step. A good amount is 1000 to 1500 IU for every 25 pounds of body weight. Be sure to eat some fat when you take it (unless the supplement already contains fat) since vitamin D is fat-soluble.

Try taking it in the morning as a night dosage may mess with your sleep.

Vitamin A

Sometimes when you supplement with vitamin D, this can increase your vitamin A needs, so be mindful of this. If you have an autoimmune condition, the needs might be even greater.

Cod liver oil and organ meats are a great source of vitamin A.

Omega-3s

Omega-3 fatty acids are essential nutrients, meaning your body can’t produce them so you have to consume them from outside sources. They can help to support heart and brain health, lower inflammation, and may prevent brain-related issues like depression or dementia.

Most people may need an additional omega-3 supplement unless they’re eating a huge amount of vegetables and wild, well-sourced fatty fish (like salmon, sardines, or anchovies) every day. About 3,000-5,000 mg of fish oil per day with high EPA/DHA concentrations is a good amount.

Keep in mind that the source matters. Make sure you get a fish oil supplement that has the International Fish Oil Standards (IFOS) five-star rating and stamp of approval for sourcing from Friends of the Sea (FOS). Be aware that you get what you pay for when it comes to fish oil, so this is an area where spending more is worth it.

Is a Multivitamin OK?

You might wonder if it makes more sense to cover all your bases at once with a multivitamin supplement. While this seems like a good idea, the truth is that taking a multivitamin means ingesting synthetic nutrients as well as getting amounts of them that don’t mimic what you’d get in whole foods. This is a problem because:

  • Taking certain vitamins in the wrong form can be ineffective.
  • Taking vitamins without the right amount of other vitamins can be ineffective or dangerous.

The bottom line is that when it comes to nutrition, your best bet is eating whole foods.

Use a Greens Powder, Not a Multivitamin

A high-quality, well-made greens powder can provide you with the added nutrition you’d get from a multivitamin, but in a healthy, usable form from real foods.

Since the whole foods are literally condensed into a powdered form, you’ll get the full spectrum of their nutrition in one product.

Just add a spoon to your morning smoothie and reap all the nutritional value.

More Keto Diet Supplements to Consider

The goal of a ketogenic diet is to achieve nutritional ketosis — a metabolic state when your body is fueled by ketone bodies and not glycogen (provided by carbohydrates).

High ketone levels are crucial to achieve and maintain ketosis, and using keto-friendly supplements can be a great option to support your health goals. Here are a few other keto diet supplements that are worth considering.

  • MCT Oil Powder: MCTs (medium-chain triglycerides) are extracted from coconuts. MCT oil powder is an ideal addition to your pre-workout smoothie as it can increase your energy levels and provides a consistent source of fuel.
  • Exogenous ketones: Exogenous ketone supplements contain BHB (beta-hydroxybutyrate), a type of molecule that provides your body with energy in the absence of glucose.
  • Digestive enzymes, probiotics, and fiber supplements: When you start transitioning into ketosis, your digestive system goes through changes too. To support these changes, taking one of these supplements can support your intestinal microflora and overall digestive function.

If you’re curious about other supplements that may support your keto journey, be sure to check out these guides:

  • 10 Best Keto Supplements to Support Fat Loss and Improve Performance
  • Using Supplements on Keto: The Top 16 and Why You Need Them
  • The Different Types of Ketone Supplements

By Dr. Stephen Phinney and the Virta Team

It is well known that whole foods should be emphasized over dietary supplements because essential vitamins and minerals found in foods are usually better absorbed than those found in supplements (Lichtenstein, 2005). By nature, the ketogenic diet is best comprised mostly of whole, unprocessed foods that meet most of, if not all your nutritional needs. Thus, if you make the right food choices and eat an appropriate number of calories, you will be at a low risk of nutrient deficiencies.

As for others, here are a few nutrients that deserve attention to ensure you are adequately consuming them (Volek, 2012):

  • Sodium: Unless a person has high blood pressure requiring continued medication, it is recommended to start right out consuming 4-5 grams per day to prevent symptoms of “keto flu”, and then continue this sodium intake as long as you are following a ketogenic diet. You can easily increase your sodium intake by salting your food and drinking 1-2 cups of broth or bouillon.
  • Magnesium: An important mineral for nerve and muscle function that is found in meats, leafy greens and nuts. If you experience any muscle cramps, fatigue, and possibly an abnormal heart rhythm it may be time to add in a magnesium supplement.
  • Potassium: An important mineral that is also an electrolyte, potassium has several functions including maintenance of blood pressure, fluid balance, muscle contractions, and nerve function. While potassium is notably found in bananas it is also found in meat, non-starchy vegetables, and avocados! Just be sure to keep the broth/drippings from your meat and to steam veggies rather than boil because potassium (and magnesium) can leach out into the liquid while cooking.
  • Omega-3 Fat: This is an essential fatty acid that is required for normal well-being and function. Cold-water fish like salmon, tuna, herring, mackerel, and sardines are great sources of omega-3s, as are omega-3 rich eggs. It is generally recommended to consume fish 3 times a week or 2 omega-3 rich eggs daily. If you do not regularly eat fish or purchase these specialty eggs you may want to consider taking a fish oil or flaxseed oil supplement.

Dr. Phinney on supplements and vitamins on a ketogenic diet
Citations:

Lichtenstein AH, Russel RM. Essential Nutrients: Food or Supplements? Where Should the Emphasis Be? JAMA. 2005; 294(3):351-358.

Volek JS, Phinney SD. The Art and Science of Low Carbohydrate Performance. 2012. PP 78-85. Beyond Obesity Publishing, Miami FL.

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Though you’d hardly know it by talking to your most dietarily flighty friend—the one who switches to the latest craze without a second thought the moment she hears that, say, Halle Berry is on board—making major shifts in your eating habits is no small task.

For one thing, limiting or excluding food groups can cause your body to become deficient in key nutrients even as you initially feel better, lose weight, or experience whichever benefit is promised. The buzzy ketogenic diet and its narrow list of on-brand foods—high fat, low carbs—is no exception to this rule. So it’s important to realize that in order to switch to it (or any other restrictive diet) safely, you may need to add a few supplements to your regimen.

Not all experts I spoke to for this story, however, agree as to how diligent keto adherents need to be when it comes to added nutrients. On the “very diligent” end of the spectrum, Whitney English, RD, cautions that because the ketogenic diet limits vitamin- and mineral- rich foods, supplementation is critical. “A good multivitamin will make sure you’re covering all of your bases. However, many do not contain adequate calcium,” says the primarily plant-based dietitian. “Calcium is a major nutrient of concern in the keto diet as foods containing it—such as leafy greens, beans, and dairy—are limited.” English adds that vitamin D levels may also be of concern—and it’s worth noting that a lot of people are already lacking in this important nutrient.

Limiting or excluding food groups can cause your body to become deficient in key nutrients… The buzzy ketogenic diet and its narrow list of on-brand foods—high fat, low carbs—is no exception.

Meanwhile, nutrition expert Maria Emmerich, author of the book Keto: The Complete Guide to Success on the Ketogenic Diet, argues that if you’re following the diet correctly, you shouldn’t need additional supplementation. “A well-formulated ketogenic diet—adequate protein and good whole foods—is very nutrient-dense and won’t leave you with any deficiencies,” she says. “The only thing you have to supplement is sodium and maybe some magnesium, which most people are deficient in.” (That’s because the keto diet results in a loss of water weight, which can lead to low electrolyte levels and the dreaded keto flu.)

Finally, Taz Bhatia, MD, Author of Super Woman RX, takes gut health into consideration with respect to her keto supplement suggestion. “I would recommend a digestive enzyme with lipase/ox bile,” she says. “Some people have trouble digesting the amount of fat in a keto diet, so this may help.” She advises taking your digestive enzymes before or with meals (such as this keto-approved slow-cooker ratatouille).

But as always, remember that every body is different and it may be best to check in with a doctor or nutritionist as you transition to the high-fat lifestyle—they can help you figure out which supplementation style is right for you.

Getting bored with avocados on the keto diet? Here are 7 protein-packed snacks to help you bridge the gaps between meals. And if the low-carb lifestyle just isn’t working for you at all, you may want to try what’s known as “keto light” instead.

Do I Need to Take Supplements on a Keto Diet?

If you’re wondering whether you need to take supplements while starting or maintaining a keto lifestyle, we have good news. The ketogenic diet is actually very nutrient-dense when done correctly. Almost all nutritional needs can easily be met through what you eat. Still, sometimes supplements help or are even required, depending on your circumstances. Read on to learn everything you need to know about whether you need to take supplements on your keto diet.

How to Get All Your Required Nutrients Through Diet

As we said above, you can get most of the nutrients you need from a keto diet, if done correctly. What does “correctly” mean? Simply put, it’s a clean, mostly whole-foods diet focused on healthy fats and proteins and low-carb vegetables.

Healthy Fats and Proteins

Healthy fats, which are the foundation of a keto diet, contain fat-soluble vitamins A, D, E, and K, and are extremely nutrient dense. They often come in the form of animal-based foods (think meat, fish, dairy, all of which also contain protein). But not all animal fats are ideal. When choosing animal or even plant-based ingredients, it’s important to pay attention to food quality and reach for organic, grass-fed, and pasture-raised products. For example, grass-fed and pasture-raised animals and fatty wild-caught salmon are not just void of hormones, antibiotics, and other undesirable factory-farming elements, they’re also higher in healthy essential fatty acids, such as omega-3 fatty acids, which in turn fuel the body with high-quality nutrients.

Omega-3 fatty acids are important because they help keep the body in an un-inflamed state. Other foods that contain omega-3 fatty acids include mackerel, oysters, sardines, anchovies, flaxseed, chia seed, and walnuts. Seaweed and algae are also important sources of omega-3 fatty acids, especially for people on vegetarian or vegan diets*. Seaweed and algae are among the few plant groups that contain both DHA and EPA (types of omega-3 fatty acids that reduce inflammation and risk for chronic diseases). The more nutrients you can get from the foods you’re eating the better, especially because it’s best to get your omega-3 fatty acids through food, rather than taking an isolated supplement. (Nutrients work in a synergistic way, meaning, they work together. So taking an isolated supplement is less effective than getting nutrients from whole food.)

*Due to the lack of healthy animal fats on a vegetarian diet, it’s hard to get all the fatty acids you need as a keto vegetarian, and it’s significantly harder for keto vegans. If you’re vegan and keto and want to ensure optimal health, you may need to take an animal-based supplement, such as fish oil. We know, it’s far from ideal, but science shows that there’s no better way to ensure you get enough Omega 3s.

Low-Carb Vegetables

The keto diet also allows for lots of wholesome, low-carb vegetables such as broccoli, Brussels sprouts, kale, eggplant, cauliflower, green beans, and peppers. (Get a complete list of keto-friendly fruits and vegetables here.) Many of these vegetables contain fiber, vitamins, and important minerals, so it’s important to include vegetables in your ketogenic diet to ensure you are getting adequate minerals. Again with vegetables, quality matters. Choose organic vegetables if possible, in order to avoid pesticides and herbicides, which can block nutrient absorption and increase the need for supplements. For a guide to produce with the most and least amounts of pesticides, check out EWG’s 2019 Clean Fifteen and Dirty Dozen.

Supplements Worth Considering for a Keto Diet

Although we recommend getting most of your nutrients from a healthy whole food keto diet, there are some specific supplements that are helpful (and a couple that may even be necessary). Here are our top supplement suggestions when following a keto diet and why you might need them:

Salt: A Keto Essential

Just as we have spent years wrongly demonizing fat while we loaded up with sugar, salt has also long been a scapegoat. Meanwhile, salt is a very important electrolyte that helps with nerve conduction and maintaining balance in fluids surrounding your cells. On a keto diet it’s especially important because the keto diet is naturally diuretic and thus, salt is easily depleted, along with hydration. (“Keto flu” symptoms are often a result of salt/hydration depletion.)

Why does keto cause water and sodium loss? When you are on a keto diet the kidneys naturally produce less insulin. Insulin is needed for processing carbohydrates. However, very low carb equals less insulin production, and less insulin means the kidneys release more water, thus causing more trips to the restroom and the flushing out of electrolytes. With lower insulin, we run the risk of lower sodium (salt), and the undesirable, subsequent effects, including headaches, drowsiness, low energy levels, irritability, muscle cramps, and even nausea and constipation.

The good news is it’s easy to combat low sodium. Just be sure to drink lots of water and add a pinch of Himalayan salt or sea salt to your food and water. (These salts generally don’t contain anti-caking agents that can include chemical compounds, some of which are known toxins.)

Magnesium: Because Everyone Needs More

Another mineral that most people can benefit from is magnesium. Magnesium is known as the “calming mineral”, and it’s responsible for over 300 enzymatic functions within the body, including the beating of our heart and flexing of our muscles! Ideally magnesium should be consumed from foods. Oysters, mussels, pumpkin seeds, and avocados are great, keto-friendly sources of magnesium, as are leafy green vegetables, all of which are allowed on a keto diet.

However, due to modern farming practices, our soils, and thus vegetables, are becoming more and more depleted of this important mineral. There are many forms of magnesium out on the market, magnesium glycine, magnesium citrate, and topical magnesium, to name a few, and sometimes it takes trial and error to find the form that you respond best to based on your bio-individual needs. Magnesium glycinate is magnesium bound with glycine, which makes it more easily digested (less digestive distress). Magnesium citrate comes in powder form and is taken mixed in water. Some people respond well to this form, others may experience digestive issues (bloating, gas). Topical magnesium is massaged into the skin, bypassing the need for digestion altogether.

Trace Minerals: Cover All Grounds

We’ve already talked about how embarking on a keto journey can throw electrolytes out of balance, especially early on in your keto transition. But there’s more to know here. It’s called trace minerals. Ideally these various minerals should come from your food first and foremost. But to be sure, it doesn’t hurt to take a trace mineral supplement, which typically contains a blend of over 72 trace minerals, including sodium, potassium, copper, iron, zinc, magnesium. Trace mineral drops trace mineral drops can be added to water to help boost our mineral consumption while keeping the body properly hydrated. Minerals can also be obtained in a pill form. Trace minerals can be especially helpful for ketogenic athletes who quickly burn through minerals due to high-volume activity.

Prebiotics and Probiotics For Healthy Digestion

When following a keto lifestyle, people tend to cut way down on vegetables in order to keep carbs low. However, vegetables contain prebiotic fiber, and prebiotics help to feed our beneficial gut bacteria (probiotics). Probiotics keep your gut in a healthy balance, which helps to ease digestion.
The best way to get beneficial prebiotics in your diet is to get your daily carbs through vegetable sources and eat these vegetables raw. Probiotics can also be found in fermented vegetables like sauerkraut and kimchi, which are fermented cabbage (typically found in the refrigerator section of the grocery store). Fermented vegetables do contain carbs that you will want to include in your macros, so be sure to read labels and factor those carbs into your daily plan. Also, keep in mind that a small amount of fermented vegetables still contains billions of prebiotics and probiotics. You only need a fork full of kimchi on the side of your meal, or a shot glass of kombucha.
Taking a prebiotic and probiotic supplement may be helpful as well, especially if you don’t have the palate for fermented vegetables. There are many types on the market (both in liquid and pill form). Some brands contain both a prebiotic and a probiotic together, making for one less supplement to take. Be sure to read labels. Some forms of probiotics contain added sugars.

Digestive Enzymes to Help Adjust the Body to Processing Fats

Although we are perfectly designed to digest and assimilate copious amounts of fat, many people transitioning into a keto diet are not used to digesting fat. The Standard American Diet, which is high in processed carbohydrates and low in quality fats, tends to make our bile (produced by the gallbladder) thick and sludgy. This can make it more difficult to digest and assimilate fats and to get all the nutrients we need from them into the body. Ideally, we want our bile thin and flowing, making it easier to process fats.
Taking digestive enzymes such as Digest Gold by Enzymedica can help break down healthy fats and ease digestion, so the body can adjust to a higher fat diet. There are also many brands of digestive enzymes designed especially for those who follow a keto lifestyle. These are typically capsules taken before meals. Eventually, through consuming healthy fats, such as grass-fed ghee, grass-fed beef, wild fish, avocados, and coconut oil, fat digestion will occur more naturally and the body will be able to process these fats easier.

Supplements for Vegetarians and Vegans

Studies show that vegans are not capable of getting proper omega-3 fatty acids through their diet and that vegetarians can, but are often deficient. It’s recommended that vegans and vegetarians incorporate a fish oil supplement and vitamin K2 and B12, derived from animal rather than plant resources, to enhance the Omega 6:3 ratio. Apps like Chronometer can help you assess your nutrient intake. You can learn more about these apps here.

Food First!

Here at Keto-Mojo, we believe in getting as much of your nutrients from quality, whole foods as you can. But sometimes you need a little help, and the above supplements are a great place to start. Combine them with a quality, keto diet and you will not only look and feel better, you’ll also discover just how delicious a quality, healthy life can be!

6 Keto Supplements You Need on a Ketogenic Diet

2. MCT Oil

MCT Oil is a unique type of clear and tasteless oil containing pure Medium-chain triglycerides (MCTs). MCTs are fats that your body uses more easily than other fats. Manufacturers extract MCTs from either coconut or palm kernel oil and doctors prescribe them to treat digestive system disorders, seizures, and many other illnesses.

In the keto world, however, MCT oils are sold as supplements with the following benefits:

  • Greater Ketone Production
  • Greater Weight Loss
  • Quick Supply of Energy
  • Appetite Control

These benefits come from the fact that your body prefers using MCTs for energy and ketone production rather than fat storage. MCTs don’t require digestive enzymes or bile. Instead, they go directly to the liver from your small intestine where they’re used to provide immediate energy in the form of either free fatty acids or ketones.

Studies on MCTs show that they’re a powerful weight loss tool . They reduce body fat by down-regulating genes that control fat storage as well as hormone receptors that influence fat metabolism . When taken moderately, MCTs also reduce blood glucose and LDL cholesterol. They also improve insulin sensitivity.

How to take MCTs

Being flavorless and odorless, MCTs are easy to incorporate in a wide range of dishes.

You can add it to your morning coffee or blend it with your smoothie. Use it for making salad dressings, add it to keto muffins, and mix it with yogurt.

You can use it at any time of the day. However, taking them in the morning and before a workout is the best strategy. Make sure to keep your intake within the limits recommended by the manufacturer. Also, start gradually with MCTs as everyone needs time to adjust to them.

3 Collagen Peptides

Collagen is the most abundant protein in your body, making up to 30% of your body’s total protein content. It builds your skin, bones, cartilage, tendons, and all other connective tissues. Your body has many types of collagen, but the most abundant ones are types I, II and III.

While your body can make all types of collagen on its own from protein foods, you can also take it in the form of collagen peptides. These peptides are the hydrolyzed form of collagen. The process of hydrolysis breaks down collagen into small molecules which your body can then digest and use.

Benefits of collagen peptides include:

  • Youthful skin
  • Stronger and bigger muscles
  • Healthy joints
  • Stronger bones
  • Lower levels of inflammation
  • Easier post-workout recovery

However, the main reason why you should add collagen peptides to your keto diet is that it can make your diet easier. Collagen peptides are easily-digestible types of protein that are the least likely to kick you out of ketosis. It is also a highly satiating type of protein, so you won’t need to take too much of it .

How to take collagen peptides

First, make sure you are getting collagen peptides from a reliable source. Look for clean products without fillers or artificial ingredients. And, of course, make sure they don’t contain caloric sweeteners. Also take note that the best sources of collagen peptides are grass-fed cows, pig, and fish.

With all that out of the way, use collagen peptides like you would any other protein supplement: add it to your smoothies, tea, coffee, cakes, muffins, pancakes, etc. Or you can simply add a scoop or two to a glass of water and drink as is. Collagen peptides have a fairly mild taste, so you won’t even notice it’s there.

As for when you should take it, you can take it freely as you will. Take it half an hour before a workout or even shortly after a workout. Add it to your morning coffee for increased energy and appetite control. You can also add it to your lunch to stay full. Just don’t go over the recommended limit as should be the case with any other supplement.

4. Electrolytes

In the first week of a keto diet, you will likely be losing lots of fluids through frequent urination. And with that fluid, you’ll lose electrolytes. In fact, electrolyte loss is the main reason why we get the infamous keto flu. This is why supplementing your diet with electrolytes is important on keto, especially in the first week – it eases keto flu symptoms.

As far as the definition of electrolytes goes: electrolytes are simply another way of referring to essential minerals. There are many types of electrolytes but the most important on keto include the following 5:

You get most of your sodium in the form of sodium chloride (table salt.) Sodium controls the amount of water in your body and supports muscle and nerve function. Not enough sodium leads to headaches, fatigue, muscle spasms, and confusion.

Where to get it:

Table salt, bouillon cube, soy sauce, and other salty condiments can all replenish your sodium levels. Studies show that your body absorbs sodium better when taken with a bit of bicarbonate and a tiny amount of carbohydrates . You can also replenish sodium levels with bone broth.

This mineral is the fourth most abundant mineral in your body where it controls over 300 biochemical reactions. It controls heart rate, blood sugar, and muscle and nerve functioning. Deficiencies lead to fatigue, muscle spasms, and numbness.

Leafy greens, nuts, and some brands of mineral water contain magnesium. If taking it in supplement form, look for magnesium citrate instead of oxide as your body better absorbs the former .

Together with sodium, potassium regulates fluid balance. It also regulates the electrical activity of your heart and muscles. It is found mainly inside your cells (whereas sodium is found outside the cells) and is important for communication between nerves. Low levels cause tiredness, muscle weakness, and constipation.

Keto foods that are high in potassium include avocados, fish, and spinach. To boost potassium absorption and use, it’s best to take it together with magnesium-rich foods or supplements.

Chloride

Chloride is the second most abundant mineral in your body’s fluids, the first one being sodium. It serves the same roles as sodium, but it also balances out your body’s acidity. Deficiencies lead to appetite loss, weakness, lethargy, and dehydration.

You can get chloride together with sodium from plain old table salt and salt-containing condiments. Make sure to keep your intake of both at the recommended daily levels. That’s 2.3 grams per day of chloride and 1.5 grams per day of sodium.

The most abundant mineral in your body is calcium. Your body uses calcium to maintain and grow bones and teeth. It’s also important for muscle and nerve functioning, cell communication, and normal blood clotting. A sudden drop in calcium levels can lead to numbness, muscle spasms, and seizures. However, this is rare as your body is able to borrow calcium from bones.

Over time, low levels of calcium can cause frail bones, so it is important to get enough calcium while on a keto diet. Good sources are dairy products, eggs, and leafy greens. Many mineral supplements also contain calcium.

While getting electrolytes from food and drink is the best way to keep imbalances at bay, electrolyte supplements are more effective and convenient. Our Exogenous Ketones With Electrolytes – Lemon Lime, for example, offers a two-in-one solution to help you combat the keto flu and ease your way into ketosis.

5. Fiber

Being an extremely low-carb diet, keto is also low in this indigestible form of carb that you need to maintain health. A lack of fiber in your diet can leave you feeling bloated and constipated. The higher fat intake can also be tough on your digestive system early in your keto journey when you may experience fat malabsorption. To counteract all of this, it’s important to take fiber supplements.

Great options to consider include:

  • Psyllium Husk – You can find psyllium at any pharmacy or supplements store. It’s a popular soluble dietary fiber used to treat both constipation and diarrhea. Studies also show that it lowers blood cholesterol and glucose .
  • Acacia Fiber – Acacia is a form of soluble fiber, meaning that it dissolves in water. It’s great for both diarrhea and constipation and works well in treating IBS and high cholesterol. Bacteria in the gut are able to ferment acacia fibers which produces short-chain fatty acids.
  • Ground Flaxseed – Flaxseed contains both soluble and insoluble fibers. Insoluble fibers give stool bulk and make it easier for you to pass stool. However, you need to grind them first to get the benefit of both fibers. Flaxseed is also rich in omega-3 fatty acids, protein, thiamin, and folate.
  • Chia Seeds – Chia seeds contain mostly insoluble fiber and a little bit of soluble fiber. They’re the richest plant source of omega-3 fatty acids and also provide plenty of calcium. They’re low in net carbs but high in fat, making them the perfect keto source of dietary fiber.

Other good keto sources of fiber are nut flours, especially coconut flour, nuts, seeds, and leafy greens. However, for best results and convenience, getting fiber in supplement form is probably your best bet.

6. Fish Oil Supplements

Fish oil is the best source of omega-3 fats. Omega-3 fatty acids are essential fatty acids, which means that your body can’t make them on its own but needs to get them from food. Your body needs omega-3s to make cell membranes and signaling molecules and to produce energy. Omega-3s also keep inflammation at bay and protect the brain.

Epidemiological studies show that people in Western countries don’t eat enough omega-3s . This isn’t surprising given that the typical Western diet is poor in these important fatty acids. In fact, a lack of omega-3s is thought to be a major cause of the rise in chronic disease in the Western world.

The best way to boost your omega-3s intake is by eating:

  • Fatty fish and Other Seafood
  • Omega-3 Eggs
  • Avocado
  • Walnuts
  • Broccoli
  • Flaxseed and Chia Seeds

However, to keep things simple and foolproof, consider adding omega-3 supplements, also known as fish oil supplements, to your keto diet.

Not only will fish oil supplements protect your health, but they also help you get into and stay in ketosis. It will also improve your health on a high-fat diet. The reason? Most foods are higher in omega-6 fatty acids. Although these fatty acids are also essential, studies show that they cause inflammation . Omega-3s help counteract this effect.

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What Else Should You Consider

Besides all the above-listed supplements, you may also benefit from taking the following keto supplements to enhance your workout or to support overall health and well-being.

Pre-Workout Supplements

BCAAs

BCAAs is short for bran branched-chain amino acids. These amino acids include leucine, isoleucine, and valine which account for 35% of proteins in muscle tissue . Supplementing with BCAAs while on a keto diet helps boost muscle growth during workouts and it also prevents fatigue.

Another reason they’re great during workouts is that the amino acids in these supplements work in synergy to maximize performance. Leucine promotes muscle growth while isoleucine enhances glucose uptake for greater energy. Valine also provides energy and mental vigor .

Besides that, when you exercise, blood levels of BCAAs drop and this increases serotonin production which leads to fatigue. Taking BCAAs prevents a sharp drop in blood BCAA levels for greater workout energy.

Creatine

Creatine is another amino acid found abundantly in the muscles and brain. You can get creatine naturally from fish and red meat, but it is also available as a supplement. Your body converts creatine to phosphocreatine which it stores in muscle tissue to use as energy.

Creatine supplements are naturally and popular among keto dieters who want to boost their workout. Studies on creatine show that supplementing with it increases phosphocreatine storage and promotes faster energy recovery between high-intensity workouts .

Regarding the safety of creatine, the International Society of Sports Nutrition clearly states that creatine is completely safe as most research evidence points toward this . Not only is it safe, but it’s also beneficial for athletes and highly active people.

Health & Wellness Supplements

Spirulina

Spirulina is a type of blue-green algae considered one of the oldest forms of life on Earth. Spirulina is up to 70% protein by dry weight and contains 8 out of 9 essential amino acids . It’s also a great source of vitamin B12, as well as omega-3 fatty acids, beta-carotene, iron, calcium, and phosphorus. For all these and many other reasons, spirulina is classified as a superfood that can contribute to your keto diet.

Bone Broth

We’re not talking about bone broth supplements here but actual bone broth you use to make soups. Having some stock available at all times is a great way to replenish your electrolytes and stay hydrated. Bone broth from chicken reduces inflammation by inhibiting neutrophils – white cells that trigger inflammation . Bone broths made with a bit of fatty meat also boosts your fat intake which you need on a keto diet.

Antioxidant Herbs

Herbs like cinnamon, oregano, parsley, basil, green tea, and turmeric are low in carbs which makes them a suitable addition to your keto diet. These herbs and spices are scientifically-proven to be one of the most powerful sources of antioxidant. Add them to your meals to stay healthy on a keto diet.

Conclusion

Taking keto supplements can ease your way into ketosis, help you stay there, and boost your workouts on a keto diet. Some of these supplements were exclusively designed to complement or replace the ketogenic diet while others make a perfect addition to the keto lifestyle.

From exogenous ketones and collagen peptides to fish oil and antioxidant-rich herbs, there are many healthful ways to upgrade your keto diet. These keto supplements are all natural, safe, and scientifically-proven to be effective.

Make sure to read our list of the top 6 keto supplements and consider our reasons for including them. Keep in mind that not all keto supplements are created equal, though. You need to consider quality and reputation when making purchases.

The 10 Best Supplements for Keto Diet Success

Liz Lotts May 1, 2019 Nutrition , Supplements Email Print Twitter Pinterest Facebook

This post was most recently updated on May 17th, 2019

You’re past the point of learning how to start a ketogenic diet. You’re following a high-fat, moderate-protein and low-carbohydrate eating plan and even have a keto recipe book at the ready. But what you probably haven’t considered is a supplement routine.

While a daily multivitamin is a great start, there’s a lot more you can do to support your weight loss or fitness performance – not to mention, your overall health. Taking certain supplements on the keto diet can actually help you achieve ketosis, support digestion and fill in any nutritional gaps along the way.

Still not convinced? Below are the 10 best supplements for keto diet success and why you might need them. Of course, you may not need – or even want – to take all of these nutrients. Each and every body is different, which is why you should consult your primary healthcare professional before following a new diet or nutrition program.

If you’ve been keto for a little while now, this would be a good time to assess your nutrient levels. Based on the results of a simple blood test, you can determine the right way to supplement your keto diet.

To make it easy, we’ve broken down the best supplements based on how they support your body on the ketogenic diet. Whether you want help reaching ketosis or need to increase your nutrient intake, these are the supplements to consider.

To achieve ketosis…

Exogenous ketones

Exogenous ketones are ketones sourced outside the body (exo = outside). Put another way, these are the supplemental form of ketones. They can help stimulate ketosis for someone already following a strict ketogenic diet.†

Typically, exogenous ketones are formulated from beta-hydroxybutyrate, or BHB. You can find these supplements in powder or capsule form. Some BHB capsules have caffeine, making them a great pre-workout supplement. Others, are a flavored powder that punches up plain water. Exogenous ketones in powder form can also be used 30 minutes before you exercise or during a fasting period in place of your first meal.

MCT oil

MCT stands for medium-chain triglycerides, which are often derived from coconuts. For years, there’s been talk of how coconut oil benefits athletes’ performance and how it may aid in weight loss. These proposed benefits are due to coconut oil’s concentration of medium-chain triglycerides, or MCTs.

MCTs are a type of healthy fat, just like the long-chain fatty acids you get from olive oil. What makes MCTs so unique is the fact that they are quickly metabolized by the body and used for energy. A study from the University of British Columbia suggests that the energy produced by MCTs comes in the form of ketone bodies. Therefore, supplementing with MCT oil can raise your level of ketone bodies and kickstart ketosis.

Whether you’re at the start of your keto diet or already several months in, it might be worthwhile to try a spoonful of liquid MCT oil. Many people swallow it straight, but you can always add it to your morning coffee or smoothie for a nice boost at the beginning of your day. If the hint of coconut doesn’t appeal to you, MCT oil capsules are an odorless, flavorless alternative.

To support digestion…

Digestive enzymes

At the beginning of your keto diet journey, you’ll experience several signs of ketosis. Some of these are welcomed changes, such as weight loss. But it’s also common to have an upset stomach. Consuming high amounts of fat can be taxing on your digestive system, especially at the onset. Enter: digestive enzymes.

In fact, digestive enzymes are some of the best supplements for keto diet followers. As long as you’re following this high-fat eating plan, you’ll want to take a fat-targeted digestive enzyme. That means look for a formula that features lipase, the enzyme that breaks down dietary fat into fatty acids that can be absorbed and used by the body.

Probiotics

Probiotics are beneficial bacteria that live in your digestive system. (Yes, there are distinct differences between digestive enzymes vs. probiotics). These “friendly” microorganisms do a good job of regulating themselves. However, there are times when your gut goes out of whack. This usually happens when you’re experiencing a lot of stress, but your microbiome can also fluctuate due to changes in your diet – even if they are healthy changes.

As your body adapts to the high-fat, low-carb keto diet, taking a probiotic supplement can help support digestion and a healthy immune response. Just be sure your supplement offers a wide range of bacterial strains to help maintain a good mix of microflora.†

Fiber

It may be a stinky subject, but one of fiber’s greatest functions is its ability to add bulk to your stool. This allows for healthy and regular bowel movements, which is as good for your colon as it is your skinny jeans. The only problem is that many people have a hard time getting the recommended 25-to-38 grams of fiber every day. This is especially true if you restrict whole grains and fiber-rich fruits from your diet.

Luckily, there are some keto-friendly fiber foods, such as broccoli and cauliflower. Of course, you can’t survive on cruciferous vegetables forever. So you’ll probably want to add a fiber supplement to the mix. You’ll get the most bang for your buck if you choose a multi-fiber complex, featuring both soluble and insoluble fiber.

To help with nutrient balance…

Magnesium

Magnesium is a mineral that takes part in more than 300 biochemical processes in the human body. From muscle contraction to healthy blood pressure, magnesium is a critically important nutrient.† Yet, somehow, 50% of Americans do not meet the recommended magnesium intake levels. For keto dieters, magnesium can be especially difficult to get from food alone. The best food sources are green leafy vegetables and whole grains. By limiting grains in your diet, you may also be limiting your magnesium consumption.

You can try to make up for it with spinach salads and pumpkin seed snack bars. But if you’re really concerned about your levels, take a magnesium supplement after your first meal of the day. The average adult needs 310 to 420 milligrams of magnesium per day, so look for a formula that can help you meet those Recommended Dietary Allowances (RDAs).

Electrolyte supplements

In addition to magnesium, your body may benefit from a full range of electrolytes. Other electrolytes found in your blood, sweat and urine include calcium, chloride, phosphorous, potassium and sodium. These minerals carry a positive or negative electric charge, which affects your body in a number of ways. Getting the right sources of electrolytes – and the right mix – influences your body’s water level, blood pH, muscle contraction and nervous system function, to name a few.

You know now that keto dieters can struggle with magnesium intake, but that’s not the only electrolyte affected by your new eating habits. Studies suggest that when insulin is low (such as when you’re consuming very few carbs), your kidneys absorb less sodium, which allows more of the nutrient to escape through the urine. This creates a domino effect. As your body loses sodium, your kidneys scamper to excrete more potassium to maintain a healthy balance.

To keep up with demand, you can add salt when you’re sautéing veggies or sip on keto-friendly beef bone broth. For more comprehensive support, consider an electrolyte supplement. Irwin Naturals Coconut Oil MCT Energy & Electrolytes supplies magnesium, chloride, sodium and potassium all in one easy-to-take softgel.

Vitamin D

Vitamin D is an essential nutrient for bone formation, calcium absorption and maintaining healthy levels of phosphorous (an important electrolyte). The body makes more vitamin D when skin is exposed to direct sunlight, though you can also get a sufficient supply through certain food sources. Some of the most vitamin D-concentrated foods include fatty fish, whole milk and fortified cereals or orange juice.†

Clearly, OJ and cereal are off-limits for keto dieters. But if you have a fish allergy or prefer a more plant-based keto diet meal plan, you’d be wise to supplement. Vitamin D3, or cholecalciferol, is the same form of vitamin D that your body produces when exposed to UV sunlight. So when it comes to supporting your nutrient levels, stick with a vitamin D3 supplement.

To support overall well-being…

Turmeric

There are several keto diet benefits. One of the more recent discoveries published online noted that “the ketogenic diet performs anti-inflammatory activity.” However, some people are still predisposed to inflammation throughout the body. In these cases, supporting your body with turmeric may help. After all, turmeric is known to help maintain a healthy inflammatory response.

The active ingredient in turmeric that’s responsible for its great health properties is curcumin. Curcumin is composed of powerful phytonutrients known as curcuminoids. You can enjoy curcumin as a spice sprinkled on your food, dried and steeped as tea or in supplement form. When choosing a turmeric supplement, look for a standardized formula, so you know you’re getting the active ingredient.

Ashwagandha

Ashwagandha is an adaptogenic herb that’s been used in Ayurvedic medicine for centuries. It can help the body adapt during difficult times. The patented KSM-66® ashwagandha root extract, for instance, has been shown to support a sense of calm and well-being. As you can imagine, these health-promoting properties can be especially useful when you’re making sudden and extreme changes to your diet.†

With regards to supplementing, ashwagandha is usually found in its root extract form. Its active compounds include alkaloids and lactones, which are among a class called withanolides. Like turmeric, you want your ashwagandha supplement to be standardized to the active compounds. This will ensure you get a consistent formula in each serving.

†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Liz Lotts

Liz Lotts is a NASM-certified personal trainer, Orangetheory Fitness franchisee and second-degree student. She spent 7 years as an amateur triathlete, finishing two half-iron distances, two full marathons and several short-distance triathlons. But after baring witness to too many under-nourished and over-trained endurance athletes, Liz decided to become a dietitian and credible resource for nutrition. When she’s not training or studying, Liz is writing about health, food, fitness, personal finance and much more.

Liz Lotts is a NASM-certified personal trainer, Orangetheory Fitness franchisee and second-degree student. She spent 7 years as an amateur triathlete, finishing two half-iron distances, two full marathons and several short-distance triathlons. But after baring witness to too many under-nourished and over-trained endurance athletes, Liz decided to become a dietitian and credible resource for nutrition. When she’s not training or studying, Liz is writing about health, food, fitness, personal finance and much more.

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Do you need electrolyte supplementation on a keto diet?

Sodium

According to many health organizations, most of us should be cutting back on sodium in order to prevent high blood pressure and other health problems. For example, The American Heart Association recommends consuming less than 2.3 grams and ideally no more than 1.5 grams of sodium per day.

For people with hypertension who eat high-carb diets, this advice might be warranted. However, some of the supporting trial evidence shows a small blood pressure lowering effect without clear evidence of improved overall health.10 And many observational studies suggest that the optimal sodium intake is between 3 and 6 grams per day.11 In addition, on a keto diet, your sodium needs may actually increase, due to increased losses via the kidneys.12 Therefore, on a keto diet we are usually more concerned with too little sodium rather than too much.

Reasons for possible deficiency

When carb intake is dramatically reduced, blood insulin levels decrease, leading to a loss of salt in the urine.13 If sodium isn’t replaced, you may experience a variety of symptoms.

Symptoms

  • Fatigue
  • Weakness
  • Headaches
  • Difficulty concentrating14

Daily need: Most people on a low-carb diet will feel best with 3–7 grams of sodium (7–17 grams of salt, or about 1-3 teaspoons) per day.15

However, if you have certain medical conditions — such as hypertension, kidney disease, or congestive heart failure — you may need to be more cautious about sodium. Read our complete guide on salt to learn why optimal intake varies from person to person.

Note that salt and sodium are not quite same thing, when you calculate your daily intake. Salt contains only 40% sodium, and the remainder is another mineral, chloride. So although you increase your sodium intake by eating more salt, it’s important to remember that eating one teaspoon (6 grams) of salt provides you with only 2.4 grams of actual sodium.

Add salt to your diet

Most people get at least 2 grams of sodium from the foods they eat. You can add a teaspoon of salt to a liter of water and drink it over the course of the day. Another strategy is to drink broth or bouillon, which contains about 1 gram of sodium per cup.

If you do physical exercise, adding sodium prior to a workout may improve your performance. Drs. Phinney and Volek recommend taking one-half teaspoon of salt within the half hour prior to exercising in their book The Art and Science of Low Carb Performance16

Note: If you have high blood pressure, heart failure, or kidney disease, be sure to speak with your doctor before increasing your sodium intake.

Potassium

When sodium is lost during ketosis, the kidneys may respond by reabsorbing more sodium while excreting more potassium into the urine, in an attempt to maintain biochemical balance.17

Symptoms of deficiency

  • Muscle cramps
  • Muscle twitching
  • Heart palpitations/Increased awareness of heartbeat18

Daily need: 3,000–4,700 mg (3–4.7 g) of potassium

Although most foods contain only low to moderate amounts of potassium, there are several low-carb sources that can help you meet your daily requirement.

High-potassium foods

To get more potassium into your diet, you could take potassium supplements. Or, why not try adding an avocado or a couple of servings of other keto-friendly high-potassium foods to your diet on a daily basis?

  1. Avocado 1,000 mg per medium avocado (200 grams)
  2. Swiss chard, cooked 950 mg per cup (175 grams)
  3. Spinach, cooked 840 mg per cup (180 grams)
  4. Mushrooms, cooked 550 mg per cup (150 grams)
  5. Brussels sprouts: 500 mg per cup (160 grams)
  6. Broccoli, cooked 460 mg per cup (160 grams)
  7. Salmon 430–500 mg per 4 ounces (114 grams)
  8. Meat 400–500 mg per 4 ounces (114 grams)
  9. Flounder 400 mg per 4 ounces (114 grams)
  10. Artichoke 345 mg per medium artichoke (121 grams)
  11. Hemp seeds 335 mg per ounce (30 grams)
  12. Almonds 200 mg per ounce (30 grams)

Supplements

If you’re very active or don’t consume enough potassium-rich food on a regular basis, it might make sense to take supplemental potassium on an as-needed basis.

Potassium supplements are typically available as 99 mg tablets.19 Note that although the front label on a potassium supplement may list 595 mg as the dosage, each tablet only contains 99 mg of pure potassium, which can be verified on the detailed “Supplement Facts” label on the back of the container.

Your blood potassium levels need to remain within a narrow range, and taking too much in concentrated form can be dangerous, especially if you take certain medications or have kidney disease. For this reason, it’s best to get your potassium through food intake whenever possible.

Recommended supplements

If you do decide to take potassium supplements, here are some good options on Amazon:20

NOW potassium supplements >

Solaray potassium supplements >

Note: If you have high blood pressure, heart disease, kidney disease, or are taking medications for any other condition, be sure to speak with your doctor before you take a potassium supplement.

Magnesium

Although magnesium is found in a wide variety of foods, many people don’t get enough from diet alone. In fact, it’s estimated that almost 50 percent of the US population does not meet the daily dietary requirement for magnesium.21

Deficiency symptoms

Symptoms of magnesium deficiency may include muscle twitching or cramping at night or after exercising. Although muscle cramps can also occur with inadequate potassium, sodium, or fluid intake, getting too little magnesium is a very common cause.22

Daily need: 400 mg magnesium

High-magnesium foods

Most foods don’t provide much magnesium, but there are a few good sources that can be included on a keto diet. What’s more, many of them are high in potassium as well. Eating Swiss chard and other cooked greens on a regular basis is a great strategy for helping to meet your magnesium needs.

  1. Hemp seeds 195 mg per ounce (30 grams)
  2. Swiss chard, cooked 150 mg per cup (175 grams)
  3. Pumpkin seeds, dried 150 mg per ounce (30 grams)
  4. Mackerel 105 mg per 4 ounces (114 grams)
  5. Chia seeds 95 mg per ounce (30 grams)
  6. Dark chocolate (70–85% cacao) 70–90 mg per ounce (30 grams)
  7. Almonds 75 mg per ounce (30 grams)
  8. Spinach, cooked 75 mg per cup (180 grams)
  9. Pine nuts 70 mg per ounce (30 grams)
  10. Avocado 60 mg per medium avocado (200 grams)
  11. Artichoke 50 mg per medium artichoke (120 grams)

Taking up to 400 mg of magnesium per day in supplement form is safe for most people with healthy kidneys. Some forms of magnesium can cause digestive issues, however, especially when taken alone. For this reason, it’s best to take a magnesium supplement with a meal.

Forms that are well absorbed include magnesium citrate, magnesium chloride, and magnesium glycinate (also known as magnesium bisglycinate or diglycinate).23 Additionally, magnesium glycinate and Slow-Mag (a slow-digesting form of magnesium chloride) seem least likely to cause loose stools or other digestive issues.24

If you decide to take magnesium supplements, here are some good options on Amazon:25

NOW Magnesium citrate supplements >

Slow-Mag (magnesium chloride) >

Solaray magnesium glycinate supplements >

Note: If you have kidney disease, you may not be able to handle a large amount of magnesium. In addition, certain medications may interact negatively with magnesium supplements. Speak with your doctor before taking a magnesium supplement if any of these apply to you.

Related material

The keto flu, other keto side effects, and how to cure them >

How to get into ketosis >

7 Best Electrolyte Supplement Brands For Keto

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This guide will help you find the best electrolyte supplement brands for keto diet. We made sure that all the supplements listed on this guide are specifically formulated to prevent keto flu and have zero carbs.

Here is the list of keto-friendly electrolyte supplements that you can use while on keto diet:

  • Best for Keto: Maximum Keto Electrolyte Supplement
  • Best for Keto Runner-Up: Keto Vitals Electrolyte Capsule
  • Best for Keto Runner-Up: Keto+ Electrolyte Supplement
  • Best for Muscle Cramps: Keto K1000 Electrolyte Powder
  • Best Price: Sunergetic Premium Electrolyte Capsules
  • Best Gatorade-Replacement: Hydrasurge Electrolyte Powder
  • Honorable Mention: Codeage Keto Electrolyte

Top Rated Electrolyte Supplements For Keto

Best for Keto: Maximum Keto Electrolyte Supplement

Summary

  • Highest sodium chloride content compared to other reviewed brands
  • Contains B vitamins which is a common deficiency for keto dieters
  • Contains Zinc which helps in better absorption of electrolytes
  • Made with Real Salt
  • No calories, no carbs, no sugar
  • Caffeine-free, Gluten-free, Non-GMO
  • Made in a GMP-approved facility in USA
  • Lots of positive reviews on Amazon
  • Might cause temporary water retention due to high amounts of sodium content.

Form: Capsule
Serving Size: 1 Capsule
Calcium: 25 mg | Magnesium: 30 mg | Sodium Chloride: 465 mg | Potassium: 80 mg
Unique Ingredients: Vitamin B6 (10 mg), Vitamin B12 (5 mcg), Zinc (5 mg)

We have found that this brand is the most effective electrolyte supplement for keto, especially for those who are experiencing the keto flu.

Keto dieters tend to lose water rapidly due to a decrease in carbohydrate consumption. This brand will help in water retention due to its high sodium content.

Individuals following a low-carb diet also tend to be deficient in Vitamin B complex due to the elimination of grains and most fruits in their diet. Vitamin B plays a crucial role in your nervous system, red blood cell production, and appetite control.

Fortunately, this brand also contains Vitamin B complex to prevent this deficiency.

It also contains Zinc that will help in better absorption of electrolytes as compared to non-Zinc brands.

It also has zero calories, no carbohydrates, gluten-free, and non-GMO which makes it perfect for keto. It is also made in a GMP-approved facility to ensure that the ingredients and production are of high quality.

It’s the best electrolyte supplement for keto on this list, and the sales on Amazon speak for it.

Best for Keto Runner-Up: Keto Vitals Electrolyte Capsule

Summary

  • Highest calcium content compared to other reviewed brands
  • Highest magnesium content compared to other reviewed brands
  • Focused its dosage solely on electrolytes, no added fillers
  • No calories, no carbs, no sugar
  • Caffeine-free
  • Made in a GMP-approved facility in USA
  • More expensive than other capsule brands due to high dosage of electrolytes

Form: Capsule
Serving Size: 1 Capsule
Calcium: 500 mg | Magnesium: 200 mg | Sodium Chloride: 350 mg | Potassium: 99 mg
Unique Ingredients: None

KetoVitals took the no fillers approach and just provided the 4 important electrolytes – Calcium, Magnesium, Sodium, and Potassium.

However, it does not contain Vitamin D or Zinc which can help in better absorption of electrolytes in the body. If you are already supplementing yourself with Vitamin D or Zinc and you just want the electrolytes, then this brand is perfect for you.

It also contains high amounts of Calcium which is a common deficiency among keto dieters due to the restriction of milk or milk products in their diet. We recommend this brand if you have a high risk of calcium deficiency like pregnant women, keto vegetarians, or keto athletes.

Another common deficiency for keto dieters is Magnesium due to the restriction of beans and fruits in the diet. Magnesium is crucial for your immune system, blood sugar regulation, and energy. Fortunately, this brand has high amounts of Magnesium to prevent or fix this deficiency.

Like all brands reviewed in this guide, it also does not contain calories, sugar, or carbs. It also has a high rating on Amazon due to the simplicity and effectiveness of its formula.

Best for Keto Runner-Up: Keto+ Electrolyte Supplement

Summary

  • Cheapest brand among the Top 3 reviewed
  • Contains Vitamin D and Zinc for easier absorption of electrolytes
  • No calories, no carbs, no sugar
  • Caffeine-free
  • Made in a GMP-approved facility in USA
  • Might cause temporary water retention due to high amounts of sodium content.

Form: Capsule
Serving Size: 1 Capsule
Calcium: 36 mg | Magnesium: 16 mg | Sodium Chloride: 395 mg | Potassium: 100 mg
Unique Ingredients: Vitamin D (200 IU), Zinc (1 mg)

The good thing about this brand is it contains two ingredients that both help in absorbing the electrolytes better – Vitamin D and Zinc.

Although nothing stands out in terms of actual electrolyte content, it still has a lot of positive reviews on Amazon. This means that the efficient absorption of electrolytes makes up for the average amount of the actual electrolytes.

However, if you are already supplementing with Vitamin D or Zinc, then we recommend that you just buy an electrolytes-only brand such as Keto Vitals.

Like all brands reviewed in this guide, it also does not contain calories, sugar, or carbs to make sure that it is keto-friendly.

Best for Muscle Cramps: Keto K1000 Electrolyte Powder

Summary

  • Highest potassium content by far compared to other brands
  • Best supplement when dealing with annoying leg cramps
  • No calories, no carbs, no sugar
  • Caffeine-free, Gluten-free, Non-GMO
  • Made in a GMP-approved facility in USA
  • Most expensive brand compared to other reviewed brands due to high amounts of potassium content
  • Low in sodium content, but can be replaced by adding more sea salt in your diet

Form: Powder
Serving Size: 1 scoop (6g)
Calcium: 75 mg | Magnesium: 120 mg | Sodium Chloride: 25 mg | Potassium: 1000 mg
Unique Ingredients: ConcenTrace Proprietary Blend (100 mg)

A common advice when dealing with muscle cramps is to eat more bananas. However, we all know that banana is high in carbs and sugar so it is not advisable for keto. Fortunately, you can now prevent muscle cramps by consuming a carb-free, high-potassium supplement such as Keto K1000.

Most brands reviewed in this guide only contains around 100 mg of Potassium per serving. However, this brand contains 1000 mg of Potassium which is 10 times more than most brands.

This brand is specifically for keto dieters dealing with excessive cramps while on a keto flu. Other than that, we recommend other brands that are more balanced in terms of electrolyte content such as Maximum Keto or Keto Vitals.

This is the most expensive brand in terms of cost per serving when compared to other brands reviewed in this guide. We think that Keto K1000’s dosage for other electrolytes apart from potassium are quite low despite the high price tag.

As with most brands, it is gluten-free, caffeine-free, and non-GMO. It is also made in a GMP-certified facility in the USA to guarantee the quality of ingredients and manufacturing.

Best Price: Sunergetic Premium Electrolyte Capsules

Summary

  • Least expensive option in terms of cost per serving compared to other reviewed brands
  • Contains 100% RDA of Vitamin D-3, which is a common deficiency of most people
  • No calories, no carbs, no sugar
  • Caffeine-free
  • Made in a GMP-approved facility in USA
  • Might cause Vitamin D overdose if you take more than 1 capsule daily
  • Contains a lot of filler ingredients apart from the actual electrolytes

Form: Capsule
Serving Size: 1 Capsule
Calcium: 25 mg | Magnesium: 50 mg | Sodium Chloride: 273 mg | Potassium: 99 mg
Unique Ingredients: Vitamin D-3 (400 IU), Phosphorous (37 mg), Boron (500 mcg), BioPerine Proprietary Blend (5 mg)

If you are on a tight budget, but you are suffering from keto flu, then this brand is perfect for you.

It contains decent amounts of electrolytes such as Calcium, Magnesium, Sodium, and Potassium. It also contains 400 IU of Vitamin D-3 which makes up 100% of its recommended daily intake. If you are already supplementing with Vitamin D-3, then we recommend that you just pick an electrolytes-only brand such as Keto Vitals to avoid overdosing yourself with Vitamin D.

We also think that this brand contains a lot of added fillers like Phosphorous, Boron, and BioPerine which are not essential for an electrolyte supplement. However, this might also be the reason why they can offer it at a lower price.

Like all brands reviewed in this guide, it also does not contain calories, sugar, or carbs to make sure that it is keto-friendly.

Best Gatorade-Replacement: Hydrasurge Electrolyte Powder

Summary

  • Best tasting electrolyte supplement
  • Caffeine-free
  • Made in a GMP-certified facility in USA
  • Sweetened by Stevia
  • Contains minimal amount of carbs due to stevia and coconut water
  • Contains several filler ingredients apart from the actual electrolytes
  • Dosage of actual electrolytes is lower than other brands
  • Costs more than most brands
  • A good keto replacement for Gatorade

Form: Powder
Serving Size: 1 scoop (4.5 g)
Calcium: 84 mg | Magnesium: 25 mg | Sodium Chloride: 125 mg | Potassium: 50 mg
Unique Ingredients: Taurine (1 g), Powdered Coconut Water (500 mg), Stevia Leaf Extract (135 mg), small amounts of pineapple fruit powder, citric acid, natural flavor, silicon dioxide, and beta carotene

The good thing with this brand is that it tastes better compared to other non-flavored brands mainly because of its added flavoring ingredients like stevia and coconut water.

Pick this brand only if you want your electrolytes to be good tasting and in powdered form. For instance, you can drink this during a sports activity to quench your thirst and replenish the electrolytes you lost while sweating.

This is the best low-carb keto-friendly alternative to Gatorade, but we still prefer the other brands if your purpose is only to replenish your electrolytes for keto.

Honorable Mention: Codeage Keto Electrolyte

Summary

  • Contains higher Magnesium and Calcium than most brands
  • Focused its dosage solely on electrolytes, no added fillers
  • No calories, no carbs, no sugar
  • Caffeine-free
  • Made in a GMP-approved facility in USA
  • More expensive than other capsule brands in terms of cost per serving (2 capsules make 1 serving)

Form: Capsules
Serving Size: 2 Capsules
Calcium: 99 mg | Magnesium: 200 mg | Sodium Chloride: 350 mg | Potassium: 100 mg
Unique Ingredients: None

This brand is much like an inferior, more expensive version of KetoVitals. Both brands focused on providing only electrolytes without the added fillers, but KetoVitals provided more dosage of electrolytes at a lower cost.

The biggest downside of this brand is you need to consume 2 capsules just to make 1 serving. This makes it the most expensive capsule brand in terms of cost per serving.

However, we are still including this in the list since it is still a keto-friendly, low-carb brand with lots of good reviews on Amazon.

You can still have it on your keto supplement stack, but just take note that there are better brands available in the market.

Frequently Asked Questions About Electrolytes

Can I drink electrolytes on keto?

Yes, you can definitely take electrolytes on keto. In fact, it is recommended to take electrolyte supplements when switching to keto since your body loses a lot of electrolytes when following a low-carb diet. Electrolytes can also help alleviate the symptoms caused by keto flu.

Are electrolytes and salt the same thing?

No, electrolytes and salt are not the same thing. Electrolytes consist of calcium, magnesium, potassium, phosphate, sodium, and chloride. On the other hand, salt consists of mainly sodium and chloride. So salt can be considered as an electrolyte, but not necessarily the same thing as electrolyte.

Can drinking too much water cause electrolyte imbalance?

Yes, overhydration can lead to electrolyte imbalance or hyponatremia – a condition wherein sodium level drops to a dangerously low level. A good baseline is to drink 8 glasses of water throughout the day.

What are the symptoms of electrolyte imbalance?

Common symptoms of electrolyte imbalance include headaches, diarrhea, vomiting, irregular heartbeat, nausea, lethargy, muscle cramping, irritability, and numbness.

Are there electrolytes in water?

Distilled water does not contain any electrolytes. On the other hand, regular bottled water and tap water both contain small trace amounts of electrolytes mainly for taste.

Do electrolytes make you poop?

No, electrolytes don’t necessarily cause you to poop. Proper hydration with electrolytes actually helps to prevent and cure diarrhea.

Are there electrolytes in Gatorade?

Gatorade contains only two electrolytes – Sodium (270 mg/bottle) and Potassium (75 mg/bottle). However, it also contains 36 g of sugar per bottle so it is not considered a good source of electrolytes. A better alternative is to take an electrolyte supplement that contains more electrolytes without the added sugar.

Do electrolytes keep you awake?

No, electrolytes don’t keep you awake, it’s actually the opposite. For instance, proper levels of Magnesium in your body can actually help you to have deep, restorative sleep. On the other hand, lack of electrolytes such as Magnesium and Potassium may cause sleep disturbances or night cramps.

Does water replenish electrolytes?

Although non-distilled water, such as tap water or regular bottled water, contains trace amounts of electrolytes, it is still not enough to replenish the electrolytes needed by your body. You can either drink water mixed with sea salt or take electrolyte supplements to properly replenish your electrolytes.

Are there electrolytes in coconut water?

Yes, coconut water contains a good amount of electrolytes. Each cup of coconut water contains 58 mg of Calcium, 60 mg of Magnesium, 600 mg of Potassium, and 252 mg of Sodium. However, it also contains 6.3 g of sugar per cup so it’s not ideal if you are following a low-carb diet.

Does coffee deplete electrolytes?

Yes, coffee might deplete your electrolytes if taken excessively. Caffeine is a known diuretic, which means it may cause you to pee more often. Thus, drinking too much coffee can lead to dehydration and electrolyte imbalance.

Does alcohol deplete electrolytes?

No, alcohol does not deplete electrolytes because it is known as anti-diuretic. An anti-diuretic causes your body to retain water and electrolytes due to increased ADH levels. Still, we don’t recommend taking alcohol just for the purpose of retaining electrolytes.

Do electrolytes affect blood pressure?

Potassium, Magnesium, and Calcium are known to lower blood pressure, while Sodium is known to raise blood pressure. Taking a well-formulated electrolyte supplement should not have a negative effect on your blood pressure levels.

Can I drink electrolytes while intermittent fasting?

Yes, you can drink electrolytes while intermittent fasting as long the electrolyte you are drinking is calorie-free and carb-free. Examples of carb-loaded electrolyte sources are sports drinks, coconut water, and flavored electrolyte supplements. We recommend Maximum Keto Electrolyte as the best calorie-free electrolyte supplement.

Should I drink electrolytes if I have diarrhea?

Yes, you should rehydrate yourself with water and electrolytes at the first sign of diarrhea to prevent dehydration. Take note that sports drinks usually don’t contain enough electrolytes to replace the ones you lost in diarrhea. You can either take an electrolyte supplement or an oral rehydration solution to properly rehydrate yourself.

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Keto Function Keto Electrolyte Supplement

From The Manufacturer

keto function exogenous ketones perfect chocolate coffee bhb supplement fuel drinks powder ketosis Why You Need Electrolytes Low Carb diets strip your body of necessary electrolytes. Keto+ Electrolyte capsules promote improved energy, mood, sleep quality and muscle recovery through maintaining proper hydration for endurance athletes and low carb, atkins, zero carb or keto diets.* Our High-Dose Keto Electrolyte Supplement contains the following high-quality ingredients: Sodium is necessary on a low-carb diet and after excessive sweating, especially if you experience headaches, dizziness, low energy, and cramping Potassium helps protect your lean muscle mass on a ketogenic diet and can prevent cramping, fatigue, low energy, heavy legs, dizziness, and moodiness Magnesium Glycinate is easy on the stomach, helps repair and relax tight muscles and blood vessels, and is important for metabolism and energy Calcium aids in building strong bones, regulating nerve function and ensuring proper muscle contraction Chloride maintains proper fluid balance so you don’t get dehydrated Himalayan Pink Salt adds essential sodium to your diet plus other vital minerals and micronutrients Aquamin Mineral Complex is sustainably sourced from Iceland waters and is high in calcium, magnesium and trace minerals for superior bone, joint and digestive health Vitamin D and Zinc aid in the absorption of electrolyte salts and maintain a healthy immune system Our Electrolyte pills can aid in*: Recovery from Dehydration Optimal Electrolyte Balance Enhanced Performance and Recovery Better Energy Levels Reduced Symptoms of the Keto Flu: muscle cramps, brain fog, headaches, low energy Hangover Cure Made in the USA. Love it or we’ll give you a refund! Easier to take on-the-go than liquid drops, tablets, powder packets or concentrate. Add to Your Cart Today! FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease keto flu multivitamin stamina salt capsules ketogenic supplement electrolyte capsules mineral pills perfect keto friendly electrolytes energy vitamins best pills ketosis supplements women men vitals keto electrolytes supplement potassium magnesium calcium sodium pills leg cramps sleep better energy best premium keto supplements support ketosis ketogenic diet pills hydration hydrate salt capsules best keto exogenous ketones chocolate coffee powder drinks perfect ketosis pure bhb salts drink mix keto energy supplement exogenous ketones powder drinks perfect ketosis pure bhb salts drink mix keto drinks supplement base exogenous ketones powder perfect ketosis pure bhb salts drink mix mct oil capsules keto pills supplement energy softgels C8 C10 mtc oil organic caprylic acid ketosis keto diet potassium supplement magnesium electrolytes trace minerals calcium electrolyte sodium salt IGNITE KETO Caffè Mocha IGNITE KETO Wild Berry IGNITE KETO Citrus Splash MCT Oil Capsules Keto Electrolytes Powered By 12g BHB Performance Complex 12g BHB Performance Complex 12g BHB Performance Complex MCT Oil from Organic Coconuts Vital Electrolytes and Trace Minerals Carb Free ✓ ✓ ✓ ✓ ✓ Sugar Free ✓ ✓ ✓ ✓ ✓ Caffeine 30mg per scoop 40mg per scoop Caffeine Free Caffeine Free Caffeine Free

Exogenous ketone supplements:
Do they work?

I also chatted to some Prüvit reps, who told me that it might be necessary to keep taking the supplements for a couple of months to start to see more elevated ketones. Well, the proof is in the pudding (or in this case, in the fluorescent-coloured, artificial-tasting pink drink). But I would hesitate before spending money on a two-month supply just to find out if that’s true. Real Ketones’ Kegenix Prime was associated with a decrease blood ketones. Not a good start, and we’ll get back to this point later.

Other markers

For many of the other markers, the ketone supplements performed pretty poorly, especially for physical performance!

The ketone supplements were associated with a 5.4% decrease in physical performance while the artificially-sweetened, non-caffeinated beverage I used as a placebo was associated with a 20.3% increase: a big difference in favour of the placebo. Before you go rushing out to buy some, remember that this experiment was not performed under fully-controlled, laboratory conditions, and we were working with too small a group to prove that the placebo caused an increase in physical performance. But what we can say is that we couldn’t find any correlation between ketone supplements and an increase in physical performance in this experiment. According to Brianna Stubbs, some of the work currently being done on new kinds of ketone salts is starting to show more promise in relation to physical performance, so there may be better news on this down the line.

There were small improvements in mental performance and moderate improvements in mood. There was a 1.25% greater increase in mental performance with the supplements than the placebo and a 17.6% greater increase than the placebo in mood.

There was not much difference at all in perceived mental clarity between the supplements and the placebo.

Energy levels decreased in the testing with the ketone supplements.

Really, though, these small changes do not seem particularly significant to us. We would have needed to see much bigger increases across numerous markers to persuade me that the supplements are worth spending money on.

Satiety decreased in both cases, slightly less with the supplements than with the placebo: participants reported feeling less hungry after taking the supplements than after taking the placebo. However, we are doubtful whether this would be enough of a difference to impact food intake and therefore induce weight loss indirectly, compared to not taking a supplement at all. Especially since, as noted before, BHB switches off lipolysis.

Taste

In terms of taste, the placebo was the winner, with a taste score of 7/10 versus a combined 4.6/10 for the supplements. One of the reasons that exogenous ketone supplements need to be sweetened is that the ketones themselves taste pretty bad (this is one of the reasons why it is difficult to market ketone esters).

The following graphic shows how Diet Doctor team members rated the different supplements on taste:

Taste scores for the placebo and different supplement brands

The results for Kegenix Prime: Exogenous ketones exposed?

The results for Kegenix Prime deserve a special mention.

First, it is interesting that the Kegenix Prime supplement scored so high on taste (nearly as high as the placebo). The Kegenix Prime supplement showed, in our experiment, to be ineffective at raising blood ketones. In fact, on average blood ketones dropped by 0.03 mmol/L with this supplement.

Could the better taste of the Kegenix Prime and the lack of effect on blood ketones mean that Kegenix Prime doesn’t really contain much BHB at all? Remember that Kegenix Prime has a “proprietary blend” that doesn’t tell you how much BHB is in the supplement. It certainly makes you wonder…

Second, take a look back at table 2. Kegenix Prime scored as the “winning brand” for 4 out of the 7 markers tested: mental performance, satiety, mental clarity and energy. Compared to the other supplements, it also scored highest for physical performance, although none of the supplements were listed as a “winner” since the placebo outperformed them all for that marker.

BUT, the Kegenix Prime did not even raise blood ketones! The participants’ ketones went down by an average of 0.03 mmol/L in our testing. This really raises the question we brought up in the section on the potential problems with the supplements: the other ingredients added to the supplements.

The fact that the supplement that did not raise blood ketones is also the one that outperformed the other supplements for so many of the markers, really does suggest that any effects that the supplements do have may well be down to the other ingredients that the supplements contain.

The verdict

I don’t think we even need a drumroll here… Based on my background research into ketone-supplement companies, the survey of Diet Doctor users and the experiment itself, we cannot recommend taking these supplements. I can personally think of many more beneficial ways to invest money in my health, such as buying grass-fed meat and organic vegetables, or even buying a bicycle and riding it outside in the sunshine.

Importantly, at Diet Doctor we do not think you need to spend any extra money at all in order to revolutionize your health. You can achieve radiant health just by enjoying authentic food that is naturally low in carbohydrates, getting plenty of sleep and some exercise (going for a walk is free) and reducing stress. A lot of you who answered the survey made exactly these points in your explanations of reasons for not taking the supplements. I whole-heartedly agree.

Of course, there may be some people who choose to take these supplements because they genuinely do feel they benefit from them. This is of course your choice and this article in no way aims to shame or criticize anybody. However, I do think that, for most people, eating a low-carb diet based on real foods is a lot more likely to be associated with the benefits that the supplements claim to provide than the supplements themselves.

As Dr. Ryan Lowery pointed out to me, ketone supplements could play an important role in the future for elite sports performance, for example, or for people with brain injuries who cannot metabolize glucose properly. I am encouraged that scientists are working to develop these possibilities and, as long as plenty of peer-reviewed scientific research is done into the products being developed, I could feel more positive about the ketone salts in the future. For now, that scientific support is lacking.

Dr. Brianna Stubbs made another important point when I interviewed her about the science on ketone supplements. She told me:

It is important to define what it means to be “in ketosis”. If being “in ketosis” means having ketones in your blood, then of course ketone supplements get you into ketosis. But that is different from being in an endogenous ketogenic, fat-burning state as a result of following a ketogenic diet. Getting this distinction right will go a long way towards stopping ketone salts companies from using misleading marketing about the issue. We need to reach a consensus about what being “in ketosis” means and then force companies to use that definition.

I think the key point here is misleading marketing, and this goes for all commercial food and health products, not just ketone supplements. Being a conscious consumer means being aware and critical of the marketing schemes that companies use.

It is important to keep a clear head and not be taken in. To stay objective and be aware that when a company appears to be providing you with “information”, it may well just be using clever marketing to make you buy a product.

Should You Use Exogenous Supplements to Put Your Body in Ketosis?

Keto — the diet du jour that celebs like Mick Jagger and Halle Barry are said to have tried — is an entirely new way of eating. Instead of carbohydrates making up the majority of your calories, fat takes the No. 1 spot and carbs are extremely limited when following the ketogenic diet.

“What happens when you deprive your body of carbohydrates is your body uses the fat as energy,” says Abby Langer, RD, Toronto-based founder of Abby Langer Nutrition. Eating this much fat produces ketone bodies and leads to ketosis, which means the body looks to fat rather than carbohydrates for fuel.

What’s the benefit? For a lot of people, it’s all about weight loss. “Generally, ends up being low-calorie,” Langer says. “You’re eating 80 percent of your calories in fat, but it’s very filling.”

RELATED: Everything You Need to Know About the Ketogenic Diet

Dina Griffin, RDN, with eNRG Performance in Littleton, Colorado, says people are also drawn to the diet for the potential anticancer and anti-inflammatory benefits and the positive effect it’s been shown to have on athletic performance.

But the problem is, it’s hard to maintain ketosis, and one snack is all it takes to slip up. “Anytime you go over 50 grams (g) of carbohydrates, you’re going to kick yourself out of ketosis and the weight is going to come back,” Langer says.

That’s where exogenous ketones come in.

What Are Exogenous Ketones Exactly?

The idea is when you eat something that’s not keto-friendly, you can reach for exogenous ketones to keep your body in ketosis. The word exogenous means created externally, and these supplements are forms of the ketone beta-hydroxybutyrate (BHB), which your body normally creates on its own.

“The purpose is to, in a timely fashion regardless of your dietary pattern, raise your blood level of ketone bodies,” Griffin says. Of course, your body can get back into ketosis through your diet, but that can take a few days, so exogenous ketones are designed to speed up the process.

Usually, you’ll find exogenous ketones in the form of powdered ketone salts. Less common are ketone esters, which are the purest form of ketones. Griffin says they work quickly (in 10 to 15 minutes, as opposed to an hour for the salts) and effectively, but they’re more expensive, have a more-revolting taste, and are harder to find (HVMN is one U.S. company that sells them). People also use medium-chain triglyceride (MCT) oil — or partially manmade fats — to put the body into a state of ketosis.

RELATED: What to Expect If You Try the Ketogenic Diet

Do Exogenous Ketones Work to Bring Your Body Back Into Ketosis?

Griffin says it depends on your expectations. You can’t just take them, eat a carb-heavy diet, and expect magic to happen. “The problem is a lot of people associate with, ‘That means I’m going to burn fat,’ and those don’t actually go together,” she says. “The ketones themselves don’t make you burn fat per se.”

Instead, they should be viewed as supplements to the keto diet. “They can enhance that state that you achieve through your dietary choices,” Griffin says. But, yes, you still have to put in the work.

Though research involving ketone supplements is still in the early stages, it seems promising. One study published in February 2018 in Obesity suggests exogenous ketone esters lower hunger hormones and act as appetite suppressors. That can lead to weight loss because “if we don’t feel hungry, gosh, we probably aren’t going to eat like we were,” Griffin says.

RELATED: 8 Steps Beginners Should Take Before Trying the Keto Diet

Another study published in February 2018 in the Journal of Physiology found drinking a ketone ester supplement may lower blood sugar. The study was done on healthy individuals but could be helpful if similar results were found among people with type 2 diabetes.

The Potential Downsides of Using Exogenous Ketones

A serving of exogenous ketones will set you back only 100 calories or less, but most people who’ve tried them — including Langer — say they taste awful. And they’re expensive. A two-week supply could run you $50 or more. Both Griffin and Langer say that money could be better spent on whole foods.

Griffin says that because ketone salts are usually made up of ketones bound to sodium, they can be dangerous for people with high blood pressure. “There could be an issue there with heart health and heart function — that would be one concern I would have,” she says.

She also cautions that the supplements may cause stomach distress. “Some of these can really tear up our guts,” she says, adding that downing an entire serving may send you running for the bathroom. To reduce that risk, she suggests starting small — maybe one-third of a serving or one-half of a serving until your body adjusts.

RELATED: 7 Supplement Risks Every Woman Should Know

How to Pick a Good Exogenous Ketone Supplement

Because they’re so expensive, you want to make sure you pick a good one. Griffin and Langer say to ignore the companies that make these supplements sound too good to be true. Just like with any supplement, Griffin says it’s important to look at what’s in it. Beware of products with lots of fillers and instead go for one with a short, straightforward list of ingredients (Griffin likes the options from KetoSports).

The Bottom Line on Using Exogenous Ketones for Ketosis

There’s some support that exogenous ketones can be helpful for people already dutifully following the keto diet — but research has been limited. One thing we know for sure: These aren’t a get-thin-quick solution. “I think people are drawn to a quick, easy fix, kind of a magic bullet supplement, and it’s not that this won’t contribute to weight loss, but it’s not that magic bullet,” Griffin says.

Langer sums it up this way: “You have to put the effort in,” she says. “If you want to be in ketosis, do the ketogenic diet. You cannot just relax and eat whatever you want and automatically lose weight with this or any other product.”

Best Keto Diet Pills & Supplements (BHB): Urgent News Report by Researched Reviews

Dec 26, 2019 (The Expresswire) — Best Keto Diet Pills & Supplements (BHB): Recent Report Uncovers Important Information Every Consumer Needs To Know; Published by Researched Reviews.

Important Keto Diet Pills and Supplements (BHB) Update: Research Analyst Cindy Walters States, “There Is Now a New Ground Breaking Keto Supplement That Has Journalists Buzzing:
Get the News Reported Best Keto Pills Here

PHILADELPHIA, PA, Dec. 20, 2019 (The Expresswire)–Researched Reviews Reports Their Latest Findings: Best Keto Diet Pills and Supplements (BHB) Report:
MUST SEE: “Shocking New Keto Pill and Supplement Report – This May Change Your Mind”

David Kingston clearly states in the report, “This report is written solely on behalf of Researched Reviews. It is an Independent report of their conclusions regarding The Best Keto Diet Pills and Supplements available.”
“We are not the owner of any Keto Supplement product or ANY other products or services that we review. We solely provide thorough reviews for these products and/or services. We never ship any products whatsoever.”
The report also offers important pricing information for the Best Keto Pills and Supplements (BHB). Consumers would be billed as follows:
Get the Lowest Discount Price for the Best Keto Pills Supplement Here

Researched Reviews has now posted their latest report regarding the Best Keto Diet Pills and Supplements (BHB) describing these supplements as the best ones actually designed to create a surge of energy that forces the body to use up fatty tissue as the source of energy rather than to use sugar or carbohydrates.
Cindy Walters from Researched Reviews states, “While the market is saturated with keto tablets and keto diet pills, not all of these are effective at helping people to lose weight.”
“The best Keto pills and supplements can give incredible results over a short period of time, and the effects can be so profound that it may be recommended that some people only take the tablets for a few weeks at a time but it is always advised to speak to your doctor about this.”

MUST SEE: Best Keto Pills Reviews – What They’ll Never Tell Anyone

Researched Reviews Reports on Beta Hydroxybutyrate (BHB):
David Kingston states, “The most effective and best keto diet pills are those that include beta hydroxybutyrate (BHB). This is a naturally occurring substance that the human body makes, and it can be sourced as a dietary supplement to cause ketosis. This is the same substance that actually causes the body to enter a state of ketosis, so it is not something that the body will reject or that will cause serious side effects for most people.”
Researched Reviews Reports Their Findings on What Keto BHB Does to the Body:
Naturally, the human body tries to burn off sugar and carbohydrates before it uses up fatty cells. That is problematic for people who are trying to get rid of fatty deposits, and this is why many people suffer from stubborn fat that they cannot seem to get rid of.
Ms. Walters proclaims, “Try as they might, individuals cannot work off the fat that has deposited on their arms, around their midsection, on their thighs and under their chin. These troublesome areas are somehow the toughest fatty deposits to get rid of, and regular diet and exercise may not even not enough sometimes to make them disappear.”
Using exogenous ketones, or external keto supplements, mat cause the body to burn fat first and foremost rather than sugar or carbs. This external form of supplementary ketones may be perfectly safe for the majority of people, and it may cause a natural reaction in the body that is similar to a survival state.
Mr. Kingston says, “The most common method to achieve this state of fat burning outside of keto supplements is to starve the body. Fat is stored on the body and stubbornly refuses to let go because the body wants to have the stubborn fat on hand in case of a starvation scenario.”
“Keto pills may push past that scenario through the state of ketosis and make the body use up fat for energy. This is a brilliant way to sidestep the natural processes with a supplementation process and get the desired results without causing serious health issues.”

MUST SEE: “What You Really Must Know About Keto Pills: Don’t Buy Until You See This First”

Researched Reviews reports on their Investigation into Keto Weight Loss Pills:
Mr. Kingston states, “Not every weight loss supplement that claims to offer a quick and easy road to ketosis actually does so. Many of them are made using fillers that dilute and weaken the effects. Others are actually harmful to the body and create unwanted side effects and use substandard components that do not produce the desired results.”
Cindy Walters proclaims, “Only those that include beta hydroxybutyrate (BHB) can be considered the best keto supplements. Those use natural salts to cause a natural reaction and nothing more. It is vital that consumers look at not just the claims on the bottles of Keto Diet pills but also the ingredients. If there are numerous ingredients that go beyond BHB in its different forms then consumers need to be wary of those. Certain ingredients may not have not been well reviewed or extensively researched and it could be possible the manufacturer is selling the consumer a faulty or unreliable product.”
“If consumers are looking for the best keto pills, then they should look for pure diet pills that contain BHB and that guarantee results with a guarantee. Money-back guarantees are important as well, as those demonstrate confidence in the product by the manufacturer.”
MUST SEE: “Shocking New Keto Pill and Supplement Report – This May Change Your Mind”

“Consumers should be wary of any keto weight loss pills that are not backed by credible research and that do not maintain BHB salts. These salts have been shown to be safe and very effective for weight loss, which is why they are the recommended ingredients for keto diet pills. Results will vary for each person, based on their weight, exercise routine, dietary habits and overall health, but a good keto diet pill will produce results and will not cause serious side effects.”
Researched Reviews Best Keto Diet Pills and Supplement Report Includes the Most Common Questions and Answers Consumers Requested:
Common questions that are asked about using keto supplements:
Q. Do Keto pills work for weight loss?
A. Yes, they may help people to lose weight and are particularly effective for people who are exercising and eating healthy foods. The results will vary for each person, however.
Q. Which keto pill is best?
A. There are a number of different keto pills on the market today, and the ones that contain BHB (beta hydroxybutyrate) are considered to be the best because they are very effective and yet generally safe.
Q. What are the side effects of Keto pills?
A. The side effects will all be minimal, and they include diarrhea, constipation, lack of energy, insomnia, muscle loss, dehydration and kidney damage if abused.
Q. What are the ingredients in Keto pills?
A. Some keto pills are made with manmade substances and fillers, but the effective substances found in the best keto pills tend to be sodium BHB, calcium BHB and magnesium BHB.
Q. Are Keto Pills and tablets safe?
A. Side effects may occur, but they are usually quite mild. The only people who need to be concerned about suffering serious side effects are the very young, the elderly, those with serious health problems and anyone suffering from kidney issues. Always consult with a doctor before taking keto diet pills.
Q. What do keto diet pills do?
A. Keto pills put the user into a state of ketosis, helping them to burn their fat cells instead of sugar cells for energy purposes. This can result in weight loss/fat loss that would be significantly greater than without the use of keto dietary pills.
Q. Is there a supplement that will put you in ketosis?
A. There are many different products that claim to be able to cause ketosis, but not all of them work as advertised. Those that do work tend to contain some kind of BHB, and that is the most widely recommended keto supplement.
The Researched Reviews Report states, “Always check with a doctor before taking any supplement or doing any sort of physical exercise.”
David Kingston from Researched Reviews also reports, “Different companies may offer compensation for reviews. The compensation is also used to continue ongoing research and reviews.”
“We always strive to provide honest reviews regardless if positive or negative.”

MUST SEE: Best Keto Pills Reviews – What They’ll Never Tell Anyone

Researched Reviews (Now-Trending Site) Reports on the meaning of Exogenous Ketones:

David Kingston says, “The word exogenous means created externally. So Exogenous Ketones is actually a fancy word for Keto Supplements, Ketone Supplements, Keto Pills and Ketone Pills. They are ALL referring to the same thing.”

“These supplements are all forms of the ketone referred to as beta-hydroxybutyrate or (BHB) for short, which your body normally creates on its own. So the supplements (Exogenous Ketones) can help induce the user’s blood level of actual ketone bodies. The exogenous ketones are designed to really speed up this process.”

Researched Reviews Reports it Final Conclusion Regarding the Best Keto Diet Pills and Supplements (BHB):
Keto dietary supplements are wildly popular, and consumers need to know what they do, how they work and which ones to buy. Effective keto pills will help with weight loss and will do so in a safe way, but not every keto supplement is worth a purchase.
Get the New Ground Breaking – Best Keto Supplement Here

Researched Reviews Cleary States: Caution Must Be Used When Purchasing Any Keto Pill or Supplement Product Online
David Kingston also added, “Only buying directly from the Official Manufacturer Website are consumers backed with the manufacturers money guarantee. One of the most popular online shopping sites is selling Keto diet pills as well. We have learned that some of these items may be counterfeit. Please do not take a chance with your health. Only Buy From The .”
“Shocking New Keto Pill and Supplement Report – This May Change Your Mind”
About Researched Reviews:
Researched Reviews is a well-respected public source of information and product Review Company situated in the suburbs of Philadelphia, PA, and Southern New Jersey assisting consumers to find important information concerning specified products and services that will then help individuals determine if those specific products and services are in fact a suitable fit for them.
Researched Reviews reports back on a broad range of both products and services. Researching and reviewing everything from beauty and health care products to services and membership programs that may be popular in the market place at any given time. Researched Reviews remains committed to providing honest and accurate information to consumers at all time.

David Kingston
Researched Reviews
[email protected]
(215) 357-6785

COMTEX_359903607/2598/2019-12-26T06:58:05

Supplements while on keto

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