The ketogenic diet has become an increasingly popular choice for people looking to lose weight and improve their health. It is a low-carb, high-fat diet that has been shown to reduce inflammation, improve cognitive function, and even slow aging.
While the keto diet can be a great way to get your body into ketosis, some additional vitamins and supplements can help you get the most out of your diet. This blog post will discuss eight vitamins and supplements that work well with a ketogenic diet to help you reach your health and fitness goals.
Vitamin D
Vitamin D is an essential vitamin that helps maintain healthy bones, muscles, and nerves. The body makes Vitamin D naturally when exposed to sunlight. Vitamin D is beneficial for helping to reduce inflammation, enhance muscle building, and even increase weight loss when coupled with a healthy diet and exercise program.
In addition, research suggests that Vitamin D may help protect against heart disease, diabetes, and some forms of cancer. Therefore, if you are following a keto lifestyle, it is essential to ensure you are getting enough Vitamin D through supplementation or by increasing your exposure to the sun.
Omega-3 fatty acids
Omega-3 fatty acids are essential fats that play an important role in health and disease prevention. They have been linked to various benefits, including improved heart health, brain function, mood, and reduced inflammation.
On a ketogenic diet, omega-3 fatty acids can help balance the higher fat intake by providing an important source of essential nutrients. The best sources of omega-3 fatty acids include fatty fish such as salmon, tuna, and mackerel, as well as plant-based sources such as chia seeds, flaxseeds, and walnuts. Supplementation is also an option but should be discussed with a healthcare professional first.
Probiotics
Probiotics are beneficial bacteria in fermented foods such as yogurt, kimchi, and sauerkraut. They help support a healthy gut microbiome, which is essential for overall health. Probiotics are beneficial when starting a ketogenic diet because they help replenish the bacteria in the gut that are depleted during the transition period. A probiotic supplement can help prevent digestive issues such as bloating, constipation, and diarrhea.
Additionally, probiotics may help reduce inflammation and promote better nutrient absorption. To get the most benefit from probiotics, choosing a high-quality supplement containing various strains is essential. Look for accessories with live and active cultures, and take them regularly for the best results.
Fiber
Fiber is an essential part of a ketogenic diet, as it helps provide satiety and helps keep the digestive system regular. Fiber also helps absorb other vitamins and minerals, such as iron and calcium. Eating high-fiber foods like leafy greens, nuts, seeds, and vegetables can help increase your daily fiber intake.
Additionally, a fiber supplement can be beneficial if you have trouble getting enough fiber in your diet. However, choose a low-carbohydrate fiber supplement to avoid increasing your carb intake.
Iron
Iron is an essential mineral and a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the body’s tissues. A lack of iron can cause anemia and fatigue, so it’s essential to ensure you get enough of it in your diet.
Good sources of iron on a ketogenic diet include red meat, poultry, eggs, organ meats, dark leafy greens, and fortified cereal grains. Iron supplements should be taken with vitamin C to increase absorption. Make sure to check with your healthcare provider before taking any supplements.
Calcium
Calcium is an essential mineral that plays a vital role in many bodily functions, including bone health, muscle contraction, and nerve transmission. It’s necessary for people who follow a ketogenic diet, as calcium can be lacking in some foods they eat.
For example, dairy products, which are high in calcium, are not allowed on the keto diet. That’s why it’s essential to find other sources of calcium, such as leafy green vegetables, fortified orange juice, and almond milk.
Supplementing with calcium is also a good idea if you’re not getting enough from your food. Calcium has been shown to help improve muscle strength and reduce the risk of osteoporosis, so make sure to get enough of it if you’re on the keto diet.
Magnesium
Magnesium is essential for maintaining overall health and wellness and for those who follow a ketogenic diet. It helps regulate the body’s metabolism, enabling it to produce and store energy. Magnesium also assists in the proper functioning of the digestive system, muscles, and nervous system.
Adequate magnesium intake can help reduce stress levels, decrease anxiety, and protect against diabetes and hypertension. Since the ketogenic diet restricts carbs and many foods high in magnesium, supplementing with magnesium can be beneficial.
In addition to supplementing with magnesium, eating foods that are high in magnesium can help maintain the levels of this mineral in the body. Some great sources of magnesium include dark leafy greens such as spinach, avocado, almonds, pumpkin seeds, legumes, yogurt, bananas, and whole grains.
Too much magnesium can cause nausea and diarrhea, so it’s best to consult a healthcare provider before supplementing with magnesium or other vitamins or minerals.
Iodine
Iodine is an essential micronutrient to consider when following a ketogenic diet. Iodine helps the thyroid produce hormones that regulate metabolism, energy production, and other critical bodily functions. Because the body cannot produce iodine, it must be acquired through diet or supplementation.
A lack of iodine can lead to hypothyroidism, which can cause fatigue, constipation, weight gain, dry skin, and muscle weakness. Seafood and seaweed are excellent sources of iodine, but these are not typically consumed on a ketogenic diet.
Therefore, supplementing with iodine may be beneficial for some individuals. If you supplement with iodine, start with a low dose and increase gradually over time.
Conclusion
These vitamins and supplements can help provide essential nutrients when following a ketogenic diet. From vitamin D to iodine, each vitamin and supplement has its benefits and can be taken to boost the effectiveness of a ketogenic diet. Consult your doctor or nutritionist before taking any vitamins or supplements to determine the best action for you and your health. With the right combination of vitamins and supplements, you can increase your chances of successful and long-term keto dieting.
