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As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high fat, low-carb eating plan. Due to the keto diet cutting out a rather large number of foods and limiting food varieties, it would be a good idea to supplement your daily nutrition intake with additional substances that could really benefit your ketogenic journey.
We’ve compiled a list of valuable supplements one can take while on keto:
Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system. On a ketogenic diet, it can prove to be an extremely difficult task to naturally reach your daily magnesium quota, as many magnesium-rich foods like beans and fruits are also high in carbs. As a result, the development of magnesium deficiency is a likely possibility.
Therefore, taking a daily dose of 200-400mg of magnesium can help you fill the gap where this important micro-nutrient may be missing.
It’s also important to note that for those first making the transition to keto, muscle cramps, and disturbed sleep is a common occurrence. Supplementing with magnesium can help alleviate these keto transitioning symptoms.
Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters.
MCTs are broken down by your liver and quickly enter your bloodstream. This allows them to be transported quickly to the brain and muscles for an efficient source of fuel and energy. By supplementing with MCT oil, keto dieters can be expected to receive a much quicker uptake in fat resulting in overall increases in ketone levels and assisted maintenance in ketosis. Additionally, assistance in weight loss as a result of feelings of satiation was an observed effect of MCT oil when used in a ketogenic diet.
Omega-3 fatty acid supplements, such as fish oil, have been shown to provide health benefits in a myriad of ways.
Omega-3 Fatty Acids reduce inflammation, lower heart disease risk and increase mental capabilities.
Western-style diets have a tendency to have higher concentrations in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish). As a result, this imbalance can possibly lead to excess inflammation in the body and an increased risk of many inflammatory diseases.
Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to the omega-6 ratio when following a high-fat diet. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. One study even showed that people following a ketogenic diet who supplemented with omega-3 fatty acids experienced greater decreases in triglycerides, insulin and inflammatory markers than those who did not.
One of the most prominent issues for those who are new to the ketogenic diet is the high-fat content of this eating pattern and the level of strain that it places on the digestive system.
Since the keto diet consists of up to 75% fat, those used to consume diets lower in fat can experience unpleasant gastrointestinal symptoms like nausea and diarrhea. Furthermore, even though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects.
Therefore, if you are experiencing digestive issues like nausea, diarrhea and bloating when making the change to a ketogenic diet, digestive enzymes that contain lipases and proteins proteases (enzymes that help you digest fat and protein, respectively) may help optimize your digestion.
If you’ve chosen to walk the path of keto, you’re going to need the additional supplementation of the aforementioned products to ensure that your transition is smooth and that guaranteeing its sustainability is an easier task for you.
NOW Foods Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission, and bone mineralization. It is a required cofactor for an estimated 300 enzymes.
Medium-chain triglycerides (MCTs) are fats that are naturally found in coconut and palm kernel oils. They’re more easily and rapidly digested than other types of fats. MCTs are readily absorbed from the GI tract and are metabolized very quickly by the liver, where they are reported to encourage the use of fat for energy rather than for storage
The natural fish oil concentrate used in this soft gel is manufactured under strict quality control standards. It is tested to be free of potentially harmful levels of contaminants (i.e. mercury, heavy metals, PCB™s, dioxins, and other contaminants). Those who experience nausea or reflux from other fish oils should find this enteric coated, odor-controlled softgel easier to tolerate.
NOW® Super Enzymes is a comprehensive blend of enzymes that supports healthy digestion.* Formulated with Bromelain, Ox Bile, Pancreatin and Papain. Super Enzymes helps to optimize the breakdown of fats, carbohydrates and protein.