The ketogenic diet is gaining popularity across the world as it optimizes health and aids in the reduction of weight through the reduction of calories intake.
The Keto diet is a low-carb high-fat eating plan that makes the body burn the stored fats to produce ketones which acts as the body fuel. It is said to lead to weight loss and prevent diseases such as hypertension and diabetes. The Keto diet is restrictive hence cutting out some food options. Therefore, there is a need for its users to supplement their diet with some nutrients. These supplements may enhance physical performance and reduce effects of the keto dieting. This blog discusses the best supplements you can use while on the keto diet
Omega-3 fatty acids
These supplements contain eicosapentaenoic acid or docosahexaenoic acid which is beneficial in preventing inflammation in the body. A study has also shown that they are crucial in avertingmental decline and heart disease. Taking Omega-3 supplements boosts the brain’s capability. People on the keto diet require these supplements to provide them with omega-3 fatty acids that can boost their overall health. However, Omega-3 supplements should be avoided by those on blood-thinning medications as they might cause further thinning. You can also find Omega-3 in natural foods such as sardines, anchovies, and salmon which are not prohibited on the keto diet.
Magnesium supplements
Magnesium is among the many essential minerals that the body requires for properfunctioning. It helps in maintaining the functions of the nerves, muscles, boosting the immune system, and helps the heart to remain steady in its functions. It also regulates blood sugar levels. A high population is at risk of developing magnesium deficiency due to medications that deplete magnesium in the body and over-reliance on processed food.
Foods that are rich in magnesium include vegetables, pumpkin seeds, avocado, and Swiss chard. Those on the keto diet may not be able to meet their daily magnesium requirements since some foods rich in magnesium are also high in carbs hence much avoided.
To meet the daily requirements, you need to take 350-400 mg of magnesium. Therefore, those on the keto diet should take at least 200 mg of magnesium supplements. Magnesium supplements are of different forms and are absorbed at different rates in the body. You should always choose the one your body will absorb faster.
Green powder
This consistsofdried vegetables. Non-starchy vegetables are allowed on a keto diet. They provide vitamins, compounds, and minerals required by the body to prevent inflammation and diseases such as anemia. Adding green powder to your meals provides these necessary nutrients. Green powder mostly contains the healthy vegetables such as kale, broccoli, spinach, and chlorella. Green powder is convenient as you can add it to drinking water or in smoothies and shakes.
Vitamin D
Vitamin D plays vital roles in the body such as boosting body immunity, regulating calcium levels, maintaining phosphorus levels, and developing strong bones. Keto dieters may not be at risk of developing vitamin D deficiency but taking these supplements may boost their general health. However, few foods are rich in Vitamin D making the Keto dieters have minimal access. One can monitor levels of vitamin D through a blood test to determine how much supplement is required.
Medium-chain triglycerides oil
These oils are very popular for keto dieters. They differ from other long-chained oils in the method of metabolizing. They are broken down faster by the liver giving instant energy to the brain and muscles. MCTs oils can also be found in supplements or natural foods such as coconut oils. Keto dieters can benefit more from taking medium-chained triglycerides oils isolated from coconut oil as it is more concentrated than those found in supplements. Increasing fat in the body facilitates the ketosis process by the production of more ketones. These oils also increase one’s fullness hence reducing the intake of calories and also facilitating weight loss. The dosage is usually indicated on the supplement bottle. However, beginners should take 5ml of MCTs while observing how it reacts with their bodies before increasing the dosage. You can take these oils in smoothies and shakes.
Digestive enzymes
Those on the keto diet may experience indigestion problems due to the high intake of fats especially those used to consume a low-fat diet. Indigestion may cause nausea and diarrhea which may interfere with their daily activities. The high intake of proteins may also increase gastrointestinal symptoms. These problems can be solved by taking digestive enzymes that aids in breaking down fats and proteins reducing nausea and bloating.
Electrolyte
Keto diet may somewhat restrict the amount of minerals your body gets. It also causes increased water loss that may wash away the minerals in the body. The decrease of minerals such as magnesium, sodium, and potassium may lead to muscle cramps, fatigue, and headache, a condition normally referred to as keto flu. Therefore, taking electrolyte supplements is necessary to increase these minerals in the body. You can also increase these minerals by taking foods such as green leafy vegetables, seeds, and avocado. Sodium can also be increased by adding salts to food. However, raw salt should be avoided as it may increase the chances of hypertension.
Caffeine
The body may not produce enough energydue to low carbs intake on a keto diet. Some people like athletes may need to boost their energy to increase their performance. Caffeine intake may boost the energy levels in the body.
Beta-alanine
Beta-alanine is a special type of amino acid that works together with histidine to produce carnosine, whichis later stored in the body muscles. It is an essential substance that reduces lactic acid that accumulates in the muscles that may affect those following a ketogenic diet. Accumulation of lactic acid causes fatigue and muscle cramps. It also assists in boosting energy which may assist those on the keto diet.
Conclusion
The Keto diet may deny its users some nutrients due to restrictions on certain foods. Therefore, one may need to take some supplements to make their diet complete. These supplements include beta-alanine, vitamin D, caffeine, green powder, digestive enzymes, and omega-3 fatty acids.
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