If you are reading this post, then there is a good chance that you are already pretty far into the keto diet. To take things to the next level, all fitness gurus know that you need to take supplements.
There's a lot you can do to support your health goals and overall performance. Different supplements can actually help you achieve ketosis, support digestion, and fill in any of the nutritional gaps you've missed.
Aside from obvious supplements like MCT oil and exogenous ketones, let's take a look at the 5 best supplements to take while you're on the keto diet:
Probiotics are a 'friendly' bacteria that live in your digestive system. These beneficial microorganisms are generally able to regulate themselves, but sometimes they need a little support. This can happen when you are stressed out or when you alter your diet.
As your body adapts to the high-fat, low-carb keto diet, taking a high-quality probiotic supplement can help boost your immune response1 and support digestion.
From muscle contraction to blood pressure, this important mineral takes part in more than 300 biochemical processes in the body. But did you know that up to 50% of Americans are considered deficient2?
Getting magnesium from your food alone while on the keto diet can be difficult (considering whole grains are a great source), which is why we recommend taking a supplement after your first meal each day.
3. Vitamin D
Aside from bone formation and calcium absorption, vitamin D is an essential nutrient3 that helps your body maintain health levels of phosphorus - an electrolyte.
If you are able to get a healthy amount of sunlight daily, then you are ahead of the game! But with things like orange juice off limits for keto dieters, we recommend that you take a vitamin D3 supplement.
4. TurmericA published study noted that “the ketogenic diet performs anti-inflammatory activity.” However, many people still have inflammation inside their bodies while they are on the keto diet.
Curcumin has been used in herbal medicine for years as a way to help your body maintain a healthy inflammatory response4 - which is why we recommend taking a turmeric supplement.
This adaptogenic herb has been used in Ayurvedic medicine for centuries and has been shown to support a sense of calm5. Although it isn't necessary to take ashwagandha while in ketosis, a sense of well-being can go a long way when making sudden changes your diet.
Because every body is different, make sure to consult with your physician before taking on a new diet or nutritional program.
1. Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis., 2014 Jul 14;112(1):41-54. doi: 10.1017/S0007114514000075. Epub 2014 Apr 29
2. Low magnesium levels make vitamin D ineffectiveFebruary 26, 2018
4. Role of curcumin in systemic and oral health: An overview, 2013 Jan-Jun; 4(1): 3–7
5. Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors., 2015 Aug 2;171:264-72. doi: 10.1016/j.jep.2015.05.058. Epub 2015 Jun 9.