The most important minerals for the ketogenic diet

Although the beginnings of the keto diet were seeded centuries ago, its popularity continues to grow, as more information on its wide-ranging benefits are disseminated.

Yes, the ketogenic diet restricts you from certain foods, so good sense tells us that we have to compensate for the nutrients that we forego within those lost food groups. A daily, well-balanced supplement should address this issue.

Furthermore, vitamin and mineral supplements will help you overcome keto-flu, as your body withdraws from old eating patterns.

Key supplements:

1. Magnesium

Magnesium supports the immune system, provides energy and helps regulate blood sugar levels. A previous life of indulging in processed foods could have depleted your magnesium levels. The recommended daily dose is around 400mg. This should adequately compensate depleted levels.

Magnesium reduces difficulty in sleeping and eases muscle cramps. You will also find magnesium in keto friendly foods like; spinach, avocado, pumpkin, and mackerel.

2. Omega-3

Omega-3 has been linked to many health and well-being benefits.  It is valued widely for its benefits in lowering the risk of heart disease and inflammation. Whilst most diets are high in omega-6, most don’t recognize the importance of omega-3.

Omega-3 helps to regulate the balance between its own properties and omega-6, within a high-fate regimen. This ‘omega duo’ helps to maximize the benefits of being in ketosis.

You will find omega-3 in keto friendly foods like  salmon, mackerel and sardines.

3. Exogenous ketones

The rate of ‘burn’ or fat loss is an individualized one.  One person will not burn the same amount of fat as the next, or indeed at the same pace. The process is affected by personal ketone levels. If your body is low in ketone production, you may wish to consider supplementing with exogenous ketones. They are a man-made, instant hit, and many find they provide the boost needed towards ketosis. They are best regarded as a way of amplifying the natural, physiological state you have first and best created.

Exogenous ketones can be found in a variety of produce like salts and oils.

4. Medium-chain triglycerides or MCT oil

MCT’s can be converted into ketones, which are produced from the breakdown of fat when carbohydrate intake is low. As the ketogenic diet is very low in carbohydrates, yet high in fat, taking MCT oil can help you stay in the fat-burning state known as ketosis.

MCT oil is naturally occurring in: butter, yogurt, cheese and palm/coconut oils. A large percentage of people use MCT oil in their coffee, earning its nick-name: ‘bullet-proof coffee.’

5. Vitamin D

When the body is in ketosis but lacking vitamin D you can experience weakness, muscle breakdown, and weak bone density.

If you live in sunnier climes, then exposure to the sun will give you all the vitamin D you need. The safer option, however, may be to eat fatty fish or 400 IU tablets per day.

The ketogenic diet is capable of filling all nutritional needs. However, it is accepted we are all human and it’s not reasonable to expect ourselves to be on track all of the time.  

This is where supplements come in.  They will support ketosis, when needed, and ensure there aren’t any nutritional deficits in your diet.