The ketogenic diet is one of the most effective ways to control insulin resistance, optimize cholesterol, and lower blood sugar in diabetes. Even with all these benefits, the first few weeks of ketogenic diet can be a great struggle. This is because your body is adapting to this high-fat diet from a high-carb diet. Nutrient deficiency rarely happens, but in some cases, you might need to supplement a few things. The supplements will make the transition smoother, and they will supplement on any deficiency arising from the ketogenic diet. Here are supplements you should take for some common nutrient deficiencies in the ketogenic diet. Reading this article will help for you to get the sufficient amount for your diet.
Most low-carb diets like ketogenic are associated with potassium, sodium, and magnesium deficiency. These are electrolytes needed by the body to keep the nerve and muscles working efficiently and to control blood pressure.
Normally we are required to reduce our sodium intake. But with the ketogenic diet, we need to take extra sodium. Lack of sodium is likely to cause fatigue, headache, heart palpitations, and even constipation.
To get the extra sodium, you should take electrolyte supplements or increase your intake of bone broth, add sea salt to vegetables, eat salted seeds and nuts, or higher-salt vegetables such as celery and cucumber.
Just like other electrolytes, it is important to watch your potassium intake when you are on a ketogenic diet.
The recommended intake of potassium for people on a ketogenic diet is 3,000 mg, while the normal is 2,000 mg. It is important to control the intake since too much potassium is toxic.
Magnesium keeps the primary energy system of our body cells working properly and it also controls hundreds of the body’s cell processes.
2. Vitamin D
Vitamin D is an essential hormone and nutrient in the body. If you are not sure about your vitamin D levels, take a blood test. The optimal vitamin D levels are between 65 mg and 75 mg. If your level is below this, you need to supplement your ketogenic diet.
3. Greens Supplements
With a ketogenic diet, you do not eat enough vegetables. Decreasing your carbohydrates makes it hard for you to meet your daily nutrient targets. A greens supplement will help you achieve this.
4. Fish Oil
A ketogenic diet has been associated with an increase in triglyceride levels. Fish oil supplements will help you optimize the triglyceride levels. Taking 3-4 gms of fish oil alongside your ketogenic diet is the most effective way to lower the levels.
Creatine is an amino acid which has a vital role in muscles contraction and energy production. The body naturally produces creatine, but the levels decrease with age. Creatine supplement gives you a concentrated dose of amino acids ensuring that you keep good levels on while on the ketogenic diet. Creatine supplements will help you with weight loss, athletic performance, and in building lean muscles mass.
Although it’s possible to get all the nutrition you need on a ketogenic diet, most people are not good eaters. These supplements will help fill the gaps and boost your body’s activity while living a ketogenic lifestyle.