Keto supplements are not necessary on a keto diet, but they do make things easier and more enjoyable. You can see keto supplements as hacks treating things such as:
- Keto flu
- Nutritional deficiencies
- Stalled Weight Loss
Living in keto is far more effective than trying to supplement your way into it.
Why Keto Supplements?
A keto diet may seem extreme to outsiders looking in, but when you develop the correct habits, it’s a breeze. To help with the keto transitioning process, companies have developed many nutritional supplements. Along with many “man made” supplements, there are still natural keto supplements that will benefit the new keto lifestyle.
- The Keto Flu- The biggest deterrent when starting a keto diet. You will most likely feel like c*rap in the beginning.
- Low Energy – When you begin a Keto Diet, your energy levels will plummet. This is because your body is transitioning from burning sugar to burning fat full time.
- Micronutrient Deficiencies– Because of agricultural practices, soil is depleted of many nutrients and supplementation is necessary. 
Top 5 Keto Supplements
Here are the top keto supplements you need to consider.
Exogenous ketones can enhance a keto diet. You can consume exogenous sources of ketones (which is the same stuff your body works hard to produce) via a liquid or powdered supplement. The main advantage of supplemental ketones is they provide an almost instant source of ketones, without changing your diet or consuming a large amount of MCT oil.
Exogenous ketones provide you with the same health benefits that ketones have to offer.
Benefits such as:
- Improve oxygen delivery– in a study where ketones were given through an IV, raising ketones to 2.16mmol, blood flow increased by 39 percent!
- Brain Regrowth and protection– Aid the regrowth and repair of damaged brain cells and the creation of new cells. Ketones can act as mood stabilizers and antiepileptics (epilepsy drugs)
- Increased Weight Loss
- Reduced Appetite
- Taste Terrible– Exogenous ketones are not known for their good taste. O They now come in many different flavors, but that only slightly improved the flavor. On the bright side, you won’t overeat them!
- Expensive- This is self explanatory.
- Won’t Replace a Ketogenic Diet – Exogenous ketones will not replace a keto diet! I repeat, is not a replacement for a keto diet. The biggest advantage to a keto diet is cutting out carbohydrates, and getting rid of sugar addictions. Do not underestimate this!
Sugar has many harmful effects to include:
- Promotes inflammation
- Depresses immune function
- Damages Proteins
- Accelerates tissue aging
- Free-radical production
Perfect Keto Exogenous Ketones come in at number 1! They are gluten free, zero fillers, zero sugars, and zero carbs!
MCTs is found in many foods, such as coconuts and coconut oil, but MCT oil is concentrated. Extracted from coconut oil and palm kernel oil, MCT Oil is colorless, odorless, and stays liquid at room temperature.
Some awesome benefits include:
- Improves exercise in high temperature. 
- Down-regulate genes that control fat storage 
- Improved Mental Clarity 
Some Keto Related Benefits Include:
- Increased Weight loss 
- Reduced Appetite 
- Increased Ketone Production
- Quicker Supply of Energy 
Your body uses at least 70% of the MCTs you eat for immediate energy production rather than storage  Therefore you don’t have to worry about your body storing MCT oil as fat.
When choosing MCT oil, make sure it is high-quality MCT. Some company’s use “fillers” such as starch, maltodextrin, and filler oils filled with omega 6. Avoid these. Also, make sure the MCT oil contains mostly c8 and C10 MCTs. These provide more energy and boosting ketone level than alternative MCTs such as Lauric Acid. To learn more about choosing an MCT oil powder read here.
MCT Oil Powder is much different from MCT Oil. It comes with many advantgeous.
My Number #1 Choice for MCT Oil is Bulletproof Brain Octane Oil. It is extracted from 100% pure coconut oil. This is an important point because palm oil is unethically extracted from the habitat in southeast asia.
How to take MCTs
MCT Oil is flavorless, which opens up many opportunities to add MCT oil. You can add MCT oil to smoothies, coffee, drinks, and the food you prepare. The opportunities to supplement on a keto diet are endless with MCT oil.
Without Electrolytes, our cells would shrivel up or burst from being too full. The purpose of Electrolytes is to help balance fluid levels and are also associated with heart function, a sharp mind and proper muscle contraction.
When your Electrolytes are low you can experience:
- Muscle Spasms
- Digestive Issues
On a keto diet, you will rapidly lose water weight, causing you to urinate more than usual. Because you are releasing more water when beginning the Keto diet, you will also lose essential sodium. You may notice that if you stand up quickly, or get dizzy or feel faint, it is because you are dehydrated.If you get headaches add sodium. I’ve suffered from this many times
Where to get it:
Adding salt to your food, taking salt tablets, or making homemade bone broth. Bone broth is preferable because it contains a ton of minerals and electrolytes. Also bone bouillon cubes, but avoid cubes containing MSG many have a sensitivity to it, and can it also can stall weight loss. Also, choose a high-quality salt such as sea salt or Himalayan salt. Check out Rachael Ray’s Himalayan Salt conveniently packaged in a grinder 🙂
Your body needs 54 milligrams of magnesium to process 1 gram of sugar!! It’s no wonder most people who are overweight, insulin-resistant, or diabetic are also deficient in magnesium. The more resistant to insulin you are, the less magnesium you can store.
Being keto- adapted will help, but a supplement might be needed. However, it will have to be a very high-quality supplement. Most magnesium supplements are useless.
Where to get it:
- Leafy greens
- Some brands of mineral water contain magnesium.
- Supplement form
- look for magnesium citrate instead of oxide as your body better absorbs the former .
By losing sodium on a keto diet, you will also lose potassium. By keeping up your potassium levels, this helps you safeguard your lean muscle mass and helps you lose weight!
Low potassium can cause low energy, heavy legs (like when walking upstairs, salt cravings, dizziness, and moodiness.
Causes of low potassium
- Low Carb Diets ( when too much protein and too little salt is included)
Where to get it:
You can take a potassium supplement. Many keto potassium-rich foods include
- Paprika and chili powder
- Cocoa powder
- Fish such as pompano, salmon, halibut, and tuna
- Parsley, basil, tarragon, turmeric, saffron, and oregano.”
Have you ever wondered why you subtract fiber from total carb count to receive your net carb count? Fiber releases no sugar and does not raise blood sugar levels.
On a ketogenic diet, it’s vital to get enough vegetables!
Dietary fiber has also been shown to reduce the risk of obesity, constipation, heart disease, diabetes, and some forms of cancer. Sadly, the modern western diet is deficient in fiber. A lack of fiber can lead to forms of IBS and malnutrition.
To avoid deficiencies, it’s important to take fiber supplements. You can get enough fiber from foods, but if you can’t pack in enough fiber with veggies consider the below keto supplements:
- Psyllium Husk
- Acacia Fiber
- Ground Flaxseed
- Chia Seeds
Other good keto sources of fiber are
- nut flours, especially coconut flour
- leafy green
#5 Fish Oil Supplements
Many foods on a Ketogenic diet are rich in Omega-6, causing the need to add an Omega-3 source. A good way to supplement is by Omega 3 Supplement, or by adding wild caught cold water fish, grass-fed beef, sardines, or ghee.
Cod-liver oil is an excellent source of omega-3 fatty acids, rich in EPA and DHA forms.Omega-3s are very important to be added to your diet due to the deficiency in the food supply. The ration of omega-3 to omega 6 fatty acids should be 1:1 and at most 1:4.
There have been studies showing that the off balance of omega 3 and omega 6 increases the risk of obesity.
Note that has nothing to do with eating more calories than you burn for increased risk of obesity!
Today’s western diet looks more like 1:20. This leads to the need to add more omega-3 In order to correct the ratio issue. Though cod liver oil is a good source of Omega-3, it should not be your only source. You will still need to add omega-3 fatty acids from other sources such as wild caught fish, beef liver, and other fish oils.
Omega-3 Deficiency also may be a causative factor of many disorders such as depression, weight gain, memory problems, ADHD, and many more. To correct symptoms of these disorders, you will need to take extra doses ( 3-4 teaspoons) along with adding natural sources.
Foods you will need avoid are commercial canola and vegetable oil. These may be fats, but are full of omega-6s and will throw off the 1:1 ration for omega 3 and omega 6 leading to disorders
The best way to boost your omega-3 intake is by eating:
- Fatty fish and Other Seafood
- Omega-3 Eggs
- Flaxseed and Chia Seeds