Supplements on keto and what keto vitamins should I take for keto flu?
I don't know about you, but I am confused! I am constantly getting Facebook ads for the next "best keto pill". If I had just started, I would be completely overwhelmed by the pushing of supplements and the confusion around what you actually need.
Supplements are a huge market right now, it is now easier more than ever to find "keto" pills and supplements on amazon and beyond. We never recommend taking any kind of supplement without notifying your doctor or registered medical practitioner because it can be easy to overdo them. Find out more below!
It's important to do your research about different supplements to get the best ones for you and to decide if you even need them!
Electrolytes on keto is a hot topic, you can get these through your foods but if you're fasting it might be an idea to up your intake. They are essential for bodily function and for fluid regulation.
Symptoms of Potassium deficiency
Too low potassium levels can cause muscle cramps and twitching as well as a pounding heart and palpitations
Why is potassium so important?
Potassium is really important in fluid regulation, muscle function and nerve signalling. There is also research around a high potassium diet and helping to reduce blood pressure and can help reduce risk of kidney stones.
Symptoms of Magnesium deficiency
Symptoms of low magnesium include night time muscle pain, cramping or twitching. Exercise-induced cramps.
Why is magnesium so important?
The body needs magnesium for many different bodily processes, including metabolism, nerve signal communication, fluid balance, bone and muscle health.
Symptoms of Sodium deficiency
Some of the symptoms that can happen with a low sodium level include fatigue, weakness, headaches and issues with concentration.
Why is sodium so important?
Sodium is one of the most important electrolytes, it not only helps maintain water balance in the body. It also assists in muscle and nerve processes.
What to do if you're low on these?
You can:
Take an electrolyte supplement (only take the recommended amount)
Use our tips below to incorporate them into your diet!
You can get these from foods by:
Sodium: Be heavy on the salt! Sprinkle a little more salt onto every meal (buy lo salt if you want both potassium & sodium
Potassium: add some more broccoli, spinach or mushrooms into your meals
Magnesium: more green leafy vegetables like spinach and kale. Pumpkin seeds and almonds are also good sources of magnesium.
Keto flu:
When you begin keto, you can have some short term adverse effects. These go away within a week but can put some people off starting keto or continuing. These mostly occur due to the secretion of minerals from the body as the body begins transferring to fat as a fuel.
You can avoid most of these symptoms by supplementing with lots of these electrolyte-containing foods above, this makes the transition much easier.
Bulletproof coffee can really help in keto flu, giving you caffeine, salt and fats. Find recipes here
Other supplements:
MCT oil:
This isn't generally seen as a keto supplement however it is really beneficial and can be used as an amazing tool to use when you're feeling a little sluggish!
How does MCT oil work?
Eating products that contain coconut oil can help you get into ketosis. It contains fats called medium-chain triglycerides (MCTs). You can buy just MCT oil off of amazon and other shopping sites so you get that boost of readily accessible fats. Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used straight away for energy or converted into ketones.
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. Go lower and work your way up to 1-2 teaspoons as they can have certain effects in the body.
Veggies & Vegan need this especially! Remember to check out this item, especially for vegans.
B12 supplement:
This is essential if you are vegetarian or vegan keto. If you have a low/ no meat or dairy intake, you should be taking a B12 supplement. B12 has a number of essential properties for full body function.
The NHS states that "Vitamin B12 is involved in:
- making red blood cells and keeping the nervous system healthy
- releasing energy from food
- using folic acid
A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia."
You can also get B12 from foods nutritional yeast and some non-dairy milk.
The vitamin and supplement listings are not well regulated and so do talk to your own healthcare professional for help in choosing a well known and recommended product.
Do you need supplements on keto?
To be honest, if you're tracking your macros and vitamin levels and you don't see any red flags, then probably not. If it's hot weather though, or if you're starting on keto you may need some electrolytes to see you through. Again, always talk to a medical professional and do your own research into whether or not you need them!
When starting a keto diet you can realise you are lacking in certain vitamins and minerals but this can easily be sorted by tracking your intake which can show any of these low intakes. An increase in foods containing your lacking vitamins can be an alternative to supplement consumption.
Again, just because it's labelled keto... doesn't mean it's right for you!
Check out these resources for more info:
Keto brownies, blondies, cakes and biscuits:
Do you miss sugar and sweets on keto?
We sell a range of bakes and brownies to keep your sweet tooth in check. Check out our shop!
Want to check out our range of beautiful keto cakes, brownies and biscuits? Then head over to our shop to have a browse.
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