If you want to lose weight or improve your performance, you’ve probably considered using dietary supplements. This year, Americans are projected to spend over $32 billion on supplements[*].
Before you splurge on supplements, it pays to do some research. Recent studies have shown that the two most popular supplements–multivitamins and vitamin D capsules–may not be useful for preventing cancer or heart disease or increasing lifespan[*][*].
The purpose of supplements is to fill in any nutritional gaps in your diet, enhance the convenience of your regimen, and boost your results. Although some supplements undoubtedly offer incredible health benefits, none can replace the pillars of a proper diet, exercise routine, and healthy lifestyle.
In this article, you’ll learn which supplements are scientifically proven to boost fat-burning, increase your mental and physical performance, and support your goals on a low-carb, high-fat diet.
When you eat a ketogenic diet, your body makes ketones like beta-hydroxybutyrate (BHB), acetoacetate, and acetone. Ketones have anti-inflammatory health benefits and supply an alternative, non-carbohydrate fuel for your brain.
Exogenous ketones are externally-made ketones you consume; they aren’t created inside your body. Supplementing with exogenous ketones can temporarily raise your blood ketone levels, which means you get more of the beneficial side effects of ketosis — even if you’re still in fat-adaptation mode or ate a few too many carbs[*].
They can also help you avoid some of the side effects of transitioning from a sugary diet to using fat for fuel, aka keto flu.
Not all exogenous ketone products are created equal, so weigh your options carefully, and select only high-quality products.
Some products include artificial flavors, fillers, gums or binders. Others even contain carbs, hindering your ability to enter ketosis.
Perfect Keto Exogenous Ketone Base has absolutely no fillers, gums, sugars, or carbs—just 11.38 grams per serving of pure, lab-tested, USA-made ketones.
You can use exogenous ketones to fuel your brain for better work performance, provide your body with energy for workouts, or ease the transition when you first begin keto. They’re the #1 ketogenic supplement because they enhance the already-amazing benefits of the keto diet.
Medium-chain triglycerides, called MCTs for short, help boost energy and suppress appetite, which can help you lose unwanted fat[*][*][*][*]. They also may give you some of the benefits of ketosis, like mental clarity, better physical performance, and less inflammation[*][*].
MCTs occur naturally in whole foods like coconut oil, cheese, butter, and yogurt, but the best way to supplement medium-chain triglycerides is by using MCT oil or powder.
MCT powder is superior to MCT oil because it’s easier on your digestive system, mixes easily with food or drinks (hot or cold), and is easier to take on the go.
Your body breaks down medium-chain triglycerides more efficiently than other fats, which means fast energy to fuel your brain and muscles.
If you’re looking for an easy, safe, effective way to speed fat loss and boost your health and wellness, MCTs provide fantastic bang for your buck.
Dietary guidelines recommend eating at least 8 ounces of fatty fish per week[*]. But studies show that taking omega-3 supplements containing EPA and DHA can improve your health and may prevent disease, especially if you don’t eat enough seafood[*][*][*].
Krill oil is an omega-3 fatty acid supplement that is gaining popularity as a fish oil alternative.
Unlike fish oil, krill oil includes antioxidants and phospholipids for added health benefits and better absorption. It also contains vitamin A, vitamin E, vitamin B12, and folate that boost your heart and brain health[*].
When you eat seafood or take omega-3 supplements like krill oil, the omega-3 fatty acids EPA and DHA reduce inflammation, improve your cholesterol levels, and decrease the risk of your red blood platelets forming dangerous clots[*][*][*].
Because fish oil does not contain phospholipids or astaxanthin, it’s more likely to be rancid than krill oil supplements.
Fishing of large fish for their omega-3 content also contributes to overfishing. When it comes to environmental sustainability, krill oil is a superior choice to fish oil.
Taking krill oil supplements can reduce your risk of heart disease, promote healthy brain function, reduce inflammation in your body, and even reduce PMS symptoms[*]. That’s why it’s the perfect addition to your low-carb diet if you don’t eat enough of fatty fish, or if you want to cover all your bases.
If you want to experience the full benefits of going keto, regular exercise is a must. Studies show that resistance training improves your insulin sensitivity, helps you retain lean muscle mass during fat loss and aging, and even boosts your mental performance[*][*][*][*][*].
But proper nutritional support for exercise is crucial to ensure optimal performance and recovery.
Experts recommend that you eat a large meal with plenty of protein within one to two hours of finishing your exercise session, especially if you’re lifting weights. Timing your protein intake in this way enhances your muscle protein synthesis and speeds your recovery[*][*][*].
Consuming about 0.8 to 1 gram of protein per pound of body weight (120 to 150 grams of protein for a 150 pound individual) per day can improve your strength, boost your performance, and enhance your recovery[*].
Use a protein drink like Perfect Keto Whey Protein if you’re on the go or want a convenient way to increase your protein intake after exercise. Perfect Keto Whey Protein is a high-quality, keto-friendly protein powder made from grass-fed milk with added MCTs.
Your body’s electrolyte balance is one of the most critical, yet often overlooked, components of a safe, successful, and enjoyable ketogenic diet experience.
Electrolytes are minerals used in your body for the following critical functions:
- Muscle contractions
- Heartbeat regulation
- Body temperature control
- Bladder control
- Energy production
- Neurological functions
Excretion of excess fluids when beginning keto is normal, but not entirely harmless, as it also removes many of the electrolytes present in our bodies. Some of the best keto-friendly foods rich in electrolytes are avocados, mixed nuts, and fatty fish. Adding unprocessed sea salt to your food is also an excellent way to get extra sodium in your diet.
The optimal electrolyte amount is different for everyone. Getting enough electrolytes through diet alone may be challenging for some people, especially you exercise vigorously or sweat a lot.
A sudden shortage in electrolytes is the culprit behind the muscle cramps, brain fog, headaches, low energy, and digestive and sleep issues that are sometimes called “keto flu.”
Not everyone needs electrolyte supplements, but they’re a fantastic choice you’re just starting keto, have had a run-in with keto flu, or if you train hard and sweat a lot.
Perfect Keto Electrolytes are formulated for the keto diet and other low-carb lifestyles and can help you rebalance, rehydrate, and feel better.
Protein, including the protein that comprises your lean muscle mass, is made up of amino acids. The amino acids leucine, isoleucine, and valine are called branched-chain amino acids (BCAAs).
Compared to complete dietary protein, these individual amino acids have remarkable effects on your exercise performance and body composition when taken in isolation. They play an essential role in repairing your muscles and in cellular signaling during and after exercise.
Older adults also require more leucine and BCAAs to maintain their fitness and muscle mass compared to younger people[*].
Taking BCAAs before workouts can improve your recovery and reduce your muscle soreness[*][*]. Try taking about 0.04 grams of BCAAs per pound of body weight (6 grams of BCAAs for a 150-pound person) before you train[*].
Perfect Keto Perform Pre-Workout Formula has carefully selected ingredients–BCAAs, BHB, MCT powder, creatine, L-citrulline, beta alanine, and caffeine — formulated to enhance your training performance and recovery while following the keto diet.
Studies show the ketogenic diet is incredibly effective for boosting overall brain power and productivity[*][*][*][*]. It also lowers inflammation and oxidative stress, which have been associated with decreased overall brain function[*].
But if you want an extra edge, nootropics –“smart drugs”– can help maximize cognitive function and concentration when paired with a keto diet.
Also known as “brain boosters” or “cognitive enhancers,” nootropics are made to optimize mental functions like mood, focus, memory, motivation, and attention span[*].
Here’s how they work:
- Regulating the activity of neurotransmitters
- Increasing neural growth factors
- Improving blood flow to your brain
- Reducing inflammation
- Protecting brain cells from damage
Perfect Keto’s Nootropic blend includes exogenous ketones to fuel cognitive activities along with MCTs and grass-fed collagen peptides for lasting fuel. It’s perfect if you like to fast or don’t want to interrupt in-depth work sessions to eat larger meals.
Here are the other hand-picked ingredients to optimize your mental performance and cognition:
- Phosphatidylserine: Promotes enhanced neurological function, increased brain activity, and healthy aging[*][*].
- Ginkgo Biloba: Believed to support brain and nerve cell function and may support memory recall[*][*][*].
- Alpha Lipoic Acid: Supports immune function and healthy cellular function[*][*].
- L-theanine: Derived from green tea, this amino acid has been shown to support memory and attention while promoting feelings of relaxation[*].
- Cat’s claw: Revered by the Incas as the “life-giving plant” and included to support healthy cellular function.
- DHA: This structural component of the human brain has been shown to support cognition and healthy brain functioning[*][*].
- Alpha GPC: May support healthy neurological function.
Take Keto Nootropic if you need a brain boost before diving into a big project, prior to a big workout, in the morning, or on the way to school or work.
If you follow the keto diet, you probably already know that many of its health benefits come from reducing your blood sugar levels and improving your insulin sensitivity. Better insulin sensitivity lowers inflammation in your body, helps you maintain a healthy weight, and reduces your risk of type 2 diabetes[*][*][*].
When you eat a carbohydrate-rich meal or follow a high-carb diet, the result is a massive rise in blood glucose after eating. Not only is excessive glucose toxic to your cells, it also causes brain fog, irritability, and the release of lots of insulin.
In the short term, high insulin levels lead to fat storage; over the long run, a process called insulin resistance occurs. Insulin resistance on the cellular levels leads to metabolic syndrome and diabetes because your pancreas (which produces insulin) can’t keep up with the demand created by eating carbs all the time. It’s also associated with a higher risk of heart disease, cancer, and dementia[*][*][*][*].
The good news is that by committing to the keto lifestyle, you can reverse these issues over time. But if you already have high fasting blood sugar, frequently crave carbs, or experience mood swings or energy crashes, the odds are high that you’re insulin resistant.
If you want to speed up the process of getting healthy and improving your insulin sensitivity, you can use supplements to support healthy blood sugar levels.
Studies show that chromium, Gymnema Sylvestre, bitter melon extract, cinnamon, and other supplements can instantly lower your blood sugar levels, cut carb cravings, and even block the absorption of carbs[*][*].
Perfect Keto Blood Sugar Support capsules contain a carefully-chosen blend of seven ingredients that work together to enhance your insulin sensitivity, stabilize your blood glucose levels, and help you get the most out of your keto diet.
When starting keto, many people express concern about cutting back on fruits and some high-carb vegetables.
While limiting these foods can help you lose weight and body fat, cutting them out entirely may lead to vitamin and mineral imbalances. There are plenty of healthy fruits and vegetables that are keto-friendly, low in net carbs, and high in fiber.
But if you travel frequently, live a hectic lifestyle, or have trouble fitting enough fruits and veggies into your keto diet, there’s an easy fix.
Adding in a greens powder supplement is a convenient way to consume sufficient fruits and vegetables on keto, without the carbs–even if you don’t have access to a kitchen.
Blending Keto Micro Greens Powder with MCTs into a low carb beverage allows you to consume 26 organic fruits and vegetables for the health benefits of vitamins, minerals, and enzymes, without spikes in blood sugar or insulin levels.
Collagen is the most abundant protein in your body, comprising 30% of overall protein[*]. It is the primary connective tissue found in nail, skin, tendons, and cartilage, making up 80% of these tissues[*].
Collagen is a big reason behind the bone broth craze. Both collagen and bone broth promote gut health in a couple of ways.
Your intestines allow your body to absorb nutrients, water, and electrolytes. Damage to your intestinal lining can contribute to digestive issues like irritable bowel syndrome (IBS), but collagen can help repair this lining[*].
Because collagen is loaded with essential amino acids, consuming it also helps repair your muscles and bones and keep your hair, skin, and nails healthy[*]. It’s also required for healthy heart function, and eating more collagen may prevent the adverse effects of aging on your heart health[*][*].
Supplementing with collagen is a phenomenal choice to enhance your health, wellness, and recovery, whether or not you follow the keto diet.
The Bottom Line: Supplements on the Keto Diet
Taking the best supplements to enter ketosis faster, burn more fat, or lose weight is a winning strategy. Supplements can even enhance your work performance, boost your mood, and improve your recovery.
But it’s vital to remember that you can’t supplement or exercise your way out of a faulty diet. A proper diet paired with regular exercise will take you further than supplements alone. Make sure you eat the right keto diet foods, consume enough healthy fats, watch your net carbs, and track your ketones.
If you’ve pretty much have diet and exercise nailed, adding supplements is the perfect way turbocharge your results, increase the convenience of your keto lifestyle, or fill in some minor gaps.