First, let’s clarify what a keto diet can do to your body. This is a type of low-carb diet that transforms the body into a fat burner. During this time, the body creates ketones that are carried out as energy. This is referred to as ketosis.
When you’re on a keto diet, your body gets its fuel from fat. Hence, it becomes easier to access and burn fat. Therefore, making it beneficial for individuals who want to lose weight. Aside from weight loss, it also provides your body with a continuous supply of energy to keep your mind and body alert.
Keto Supplements: What to Expect
When it comes to keto supplements, there are certain products that can help optimize your diet by boosting your energy levels and speeding up the fat loss. Meanwhile, other keto supplements can help you transition from a high fat to a low carb diet more seamlessly.
Keto supplements will help you achieve your goal as long as you stick to your keto diet along with eating healthy fats, protein while maintaining a low-carb consumption. These supplements are packed with essential nutrients that are designed to complement and maximize your keto diet.
Here are the top eight keto supplements we highly recommend.
1. Vitamin D
An estimate of one billion people are vitamin D deficient. Vitamin D is one of the most important vitamins because it is crucial for an optimal immune system, muscle function, and calcium absorption.
You can get Vitamin D supply in some of the keto foods such as fatty fish, egg yolks, and mushrooms. However, the easiest way to get vitamin D is from the sunlight.
The best time to take a vitamin D supplement is in the morning. Take at least 1000 to 1500 IU for every 25 pounds of your body weight.
2. Fish Oil
This supplement is packed with omega-3 essential fatty acids that act as a natural anti-inflammatory. Fish oil enhances your body’s triglyceride levels, especially when you take with a keto diet.
However, the only caution you need to take is that some keto foods contain high amounts of omega-6. Too much of it and too little of omega-3 can cause inflammation and lead to different kinds of diseases. Take note that not all omega-6 are pro-inflammatory such as GLA that is commonly found in primrose oil.
A fish oil supplement along with a keto diet is the most practical way to ensure that your body gets a healthy ratio of omega-3 and omega-6. The recommended daily intake of omega-3 is 500 mg.
3. Creatine
This supplement plays a huge role in sports nutrition and boosts the body’s muscle mass, performance, strength, and power. Hence, making this supplement a favorite among people who are on a keto diet as well as bodybuilders and athletes. This is also popular among individuals who want to boost their endurance during intense physical activity.
You can get creatine from food sources such as salmon and red meat to name a few. However, the most efficient way to get it is through supplementation. Most creatine supplements are available in powdered form. Consuming five grams a day is sufficient.
4. L-Glutamine
This amino acid is also a powerful antioxidant which makes it highly recommended for active people who are on the keto diet. Physical activity can decrease your body’s supply of glutamine. Hence, taking a glutamine supplement can prevent the development of cellular damage.
At the same time, it also aids in muscle recovery and supports your immune system. Glutamine is easily available in health stores and groceries.
5. MCT Oil
Medium Chain Triglycerides or MCT is a fat molecule that can be immediately used as energy. MCT oil is easily converted to ketones and used as energy instead of being stored as fat. It is beneficial for keto dieters as it helps your energy last longer.
This oil can be sourced from foods such as cheese, yogurt, butter, coconut oil, and palm oil. You can add this supplement to your favorite beverage such as smoothies, shakes, coffee or tea.
6. Electrolytes: Calcium, Magnesium, Potassium, Sodium
When you’re on a low-carb diet, one of the concerns is not getting enough amount of electrolytes that you normally receive from starchy vegetables, fruits, bone broth, and mineral salts. Some individuals who are transitioning to a keto diet can experience keto flu due to low electrolytes.
Therefore it is very important to get the sufficient amount of electrolytes in your body to prevent keto flu and at the same time, promote a healthy function of your muscles.
There are different kinds of electrolyte supplements available in the market. However, the best combination for a keto diet contains a balanced mix of calcium, magnesium, potassium, and sodium.
7. Keto Protein bar
When you’re on a keto diet, you consume fewer carbohydrates and more of fat. Therefore, eating properly can be quite challenging. Keto Protein bar provides a convenient and practical way to help you sustain your keto diet.
What should you look for in a protein bar? A keto-friendly protein bar should have zero or minimal carbs with no grains. Make sure you stay away from processed ingredients.
The amount of protein content in a keto protein bar should also be sufficient and not too much. The daily recommended protein intake for keto dieters is 60 g.
8. Exogenous Ketones
Exogenous ketones are ketone bodies that are taken through natural supplements. It offers users a supply of ketones even if the body is not in ketosis.
This supplement is beneficial for individuals who want to get into ketosis faster. This is especially advantageous for those who are new to the keto diet. A keto diet may be difficult to sustain for some dieters.
Hence, this supplement can help them reap the benefits of ketosis even if they aren’t able to follow a strict keto diet. Exogenous ketones don’t just boot your physical abilities but it also promotes mental clarity by acting as a brain fuel.
Try these supplements and see how they can work for you!