What to look for in Keto Supplements

The ketogenic diet is a popular diet for weight loss and general health. Some supplements can improve the effectiveness of the diet, while others prevent nutrient deficiencies or ease the side effects.

The ketogenic diet, which people commonly call the keto diet, focuses on high fat foods and includes few to no carbohydrates. This approach may have several health benefits. Some evidence suggests that for some people, it may be a more effective weight loss plan in the long term than a low fat diet.

However, some supplements can help with the discomfort that can occur as a person’s body adjusts to a keto diet. They can also help a person get the right amount of fats in their diet.

The following supplements may be helpful for people on a keto diet:

1. Medium chain triglyceride oil

Medium chain triglyceride oil, or MCT oil, is a type of fatty acid that occurs in coconut oil. The liver metabolizes these fats, transforming them into a source of fuel.

A 2018 study found a “clear ketogenic effect” when people took supplemental MCTs. MCTs may also help a person lose more weight, according to some research.

MCTs are not in many other foods, so taking a supplement can allow a person to get the potential benefits of these fats.

MCT oil is liquid at room temperature. People can mix it into foods or smoothies, or they can take it alone. A standard dose is 1 teaspoon. People should try this to start because a higher initial dose, such as 1 tablespoon or more, may induce diarrhea.

2. Magnesium

Magnesium is a mineral and electrolyte that is abundant in the body. The body needs magnesium for many different processes, including food metabolism, transmission of nerve signals, balance of fluids, maintenance of bone and muscle health, and more.

Although a few keto friendly foods, such as nuts and spinach, are high in magnesium, the diet is low in other magnesium rich foods, including whole grains, fruit, beans, and dairy products.

Magnesium supplements are available in different forms. The Office of Dietary Supplements (ODS) state that the body may absorb some types — including magnesium aspartate, citrate, lactate, glycinate, and chloride forms — more readily than others. However, a doctor may recommend a specific form of magnesium to meet a person’s needs.

3. Electrolytes

As the body adjusts to a keto diet, the kidneys may excrete more water. This increased excretion can cause the body to lose vital electrolytes, which include not only magnesium but also potassium, chloride, phosphorus, and sodium.

Taking an electrolyte supplement can help rebalance the levels of these minerals. Electrolyte supplements vary in their mineral content, so it is important for a person to read labels to be sure that they are not getting too much of these minerals. Most contain a combination of calcium, potassium, and magnesium.

A keto friendly supplement should contain no sugar or sweeteners.

Alternatively, a person may wish to try adopting the following practices to get the three main electrolytes:

• taking a magnesium supplement daily
• adding some extra salt to the diet or consuming beef or chicken broth daily
• eating potassium rich, keto friendly foods, such as avocado or cooked spinach, every day

4. Fiber

Fiber is the indigestible part of plant foods, and it is important for keeping the digestive system healthy.

Fiber supplements can be helpful if people find that they become constipated while following the keto diet. They should look for a keto friendly formula that does not contain sugar.

It is also important to drink plenty of water, which helps keep digestion running smoothly. Taking fiber supplements without adequate water intake could make constipation worse.

5. Omega-3 fatty acids

Omega-3 fats are a type of polyunsaturated fatty acid (PUFA). Omega-3s are present in high amounts in some fatty fish and eggs, and they also occur in plant form in some nuts and seeds.

People who take medications that affect blood clotting, such as blood thinners, should ask a doctor before using omega-3 supplements. People who are allergic to fish or shellfish should avoid supplements that contain fish oil, krill oil, or other fish based ingredients.

6. Digestive enzymes

The gut uses enzymes to break down different parts of foods during digestion. If a person who is switching to a keto diet ate a large number of carbs previously, they might find that they have trouble with the change.

Supplements that contain proteases and peptidases are also a good choice, as these break down protein.

7. L-theanine

L-theanine is an amino acid that is difficult to obtain from foods. The only known good source of l-theanine is green or black tea, but the amounts may vary depending on the type of tea and how a person brews it.

Studies show that taking this supplement may help improve sleep quality, decrease anxiety, and improve mental cognition. As a result, it could be an excellent option if a person experiences mental fog or trouble concentrating as they transition to the keto diet.