7 Key Supplements Dieters Need to Stay Healthy on the Keto Diet
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If you’ve been keeping up with the latest diets, you’re probably already well aware that the keto diet is one of the most popular methods of eating today. This strict low-carb, high-fat, and limited-protein meal plan has been effectively proven to help people lose weight fast. With so many items being restricted from this diet, however, those that choose to follow it will likely need a little help continuing to get all of their essential nutrients with one the best keto supplements available.
By eating keto, you’re essentially putting your body into a state of “ketosis,” meaning it will use fat to create its energy instead of sugar. While not initially intended as a weight-loss plan, studies have shown that the keto diet is one of the most effective ways to trim your waistline, thanks to its low-carb element and boost of healthy fats. But is making such a drastic change in your eating habits safe? As with any diet, the answer is that it depends on how you choose to execute it.
For most, there’s an adjustment period, which has come to be known as the “keto flu.” Presenting itself in symptoms such as brain fog, nausea, fatigue, headaches, dehydration, and irritability, the first couple of weeks on this meal plan can be challenging as your body gets used to its new eating habits.
Another side effect to the keto diet is that you can become deficient in certain nutrients found in foods that are not allowed on the diet. Many have turned to supplementation as a result, making “best keto supplements,” a regular search in many participants’ Google history.
So, when it comes to the keto diet, which supplements should you be taking?
Best Keto Supplements
We’ve rounded up seven keto supplements that will help you stay happy and healthy on your weight-loss journey. As always, before adding any new supplement to your daily regimen, it’s important to talk to your doctor to make sure they’re right for you. Keep scrolling to shop Woman’s World‘s picks for the best keto supplements you should be taking on this popular diet.
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Best Keto Supplement Magnesium
Best Keto Magnesium Supplement — Nobi Nutrition Magnesium Complex
Where to buy: $21.45, Amazon
When you're on the keto diet, many magnesium-rich foods, such as whole grains, beans, and certain fruits, aren't allowed due to their high carb count. With these being common staples in many people's diets, it's easy for keto devotees to find themselves lacking in the essential nutrients these foods provide. There are many other magnesium-rich foods that are keto-approved (think leafy greens like spinach, broccoli, and kale), but since magnesium is so important for heart, bone, and blood-sugar health, supplements certainly won't hurt, either. Potent and easy-to-swallow, Nobi Nutrition's magnesium complex makes for an easy way to ensure you're getting your fair magnesium share.
Best Keto Supplement Iron
Best Keto Iron Supplement — Solgar Gentle Iron
Where to buy: $18.53 (Originally $20.90), Amazon
Another nutrient that individuals on the keto diet may find themselves lacking in is iron. While many iron-rich foods are allowed on the keto diet, certain favorites, like lentils, beans, and tofu, are not. These foods can be especially difficult to avoid if you are vegan or vegetarian, as they are cornerstones of a non-meat meal plan as iron sources in place of meat. If you're finding it difficult to keep your iron levels up on the keto diet, pick up Solgar's Gentle Iron supplement. Providing an easy-to-digest 25mg of iron, reviewers claim you'll be able to get all the nutrients you need without the digestive discomfort typically associated with iron pills.
Best Keto Supplement Calcium Vitamin D
Best Keto Calcium Supplement — Citracal with Calcium D Slow Release
Where to buy: $10.92 (Originally $12.99), Amazon
We all know how important calcium is to our overall health, especially when it comes to our heart, muscles, and bones. But milk and or dairy products — a main dietary source of calcium — is also pretty high in carbs: a big no-go for keto followers. You can substitute with keto-friendly salmon, broccoli, and dark leafy greens, all of which are high in calcium, but if those aren't mainstays of your eating plan, investing in a calcium supplement, like Citracal with Calcium D Slow Release, is the way to go. Providing a slow-release of magnesium for optimum absorption, this supplement is one of our favorites thanks to its inclusion of 1000 IUs of vitamin D (another nutrient keto dieters tend to lack) making it essentially two supplements in one.
Best Keto Supplement Omega 3
Best Keto Omega-3 Supplement — Dr. Tobias Omega-3 Fish Oil
Where to buy: $29.97, Amazon
If there's one supplement on this list likely to already have a home in your medicine cabinet, it's fish oil. Omega-3 fatty acids's can naturally be found in foods like leafy green vegetables, fish, and certain nuts, and serve as an essential part of feeling your best. In fact, research has shown they omega 3's can help with everything from inflammation and arthritis to heart disease and strokes! If you're someone on the keto diet who's not into the aforementioned omega-3 rich foods, you can also pick up a supplement, like Dr. Tobias's Omega-3 Fish Oil. After all, there's a reason this burp-less fish oil pill is a best-seller: It provides 1,400 mgs of omega-3s per dose!
Best Keto Supplement Fiber
Best Keto Fiber Supplement — Reset360 Fiber Love Powder
Where to buy: $39.95, Amazon
Fiber is beneficial to everyone regardless of diet, but is especially so for those switching to keto. With many great source of fiber like whole grains, fruits, and vegetables containing high carb counts, these food groups account for much of the roughage nixed when on the keto diet. To keep your digestive system on track, reach for Reset360 Fiber Love Powder.
Created by Sara Gottfried, MD, author of The Hormone Reset Diet ($6.59, Amazon), this easy-to-digest fiber powder can be added to any drink, shake, or smoothie. With a complex mix of soluble and insoluble fiber, including guar gum fiber from Sunfiber (known to be one of the best fiber supplements for hemorrhoids), flaxseed, and green tea extract, this supplement will not only keep keto dieters regular, it will also improve digestive health overall.
Best Keto Supplement Electrolyte
Best Keto Electrolyte Supplement — Sunergetic Electrolyte Formula
Where to buy: $16.10, Amazon
If you're new to the keto diet, you're likely to experience those aforementioned "keto flu" symptoms. A big reason why this happens, as I would later explain, when your body realizes its sudden lack of electrolytes, such as magnesium, potassium, and sodium. To help get your through that adjustment period and regulate your electrolytes, pick up these Sunergetic Premium Electrolyte Capsules. Made from a powerful electrolyte blend of calcium, magnesium, sodium, potassium, phosphorous, chloride, boron, and piperine, this supplement will help keep you balanced, making your transition into the world of keto that much easier.
Best Keto Supplement Multivitamin
Best Keto Multivitamin — Vitamin Bounty Tune Your Keto
Where to buy: $19.99, Amazon
If you're a fan of multivitamins, but not too keen on having bottles littering your medicine cabinet, this all-in-one keto multivitamin may be right for you. Featuring a blend of vitamins A, C, D, E, K, B6, and B12, plus magnesium, collagen, potassium, and MCT, the Tune Your Keto Ketogenic Multivitamin from Vitamin Bounty is a great option for those looking to get ahead of the "keto flu" or amp up their daily nutritional intake.