The Top Supplements to Take On Keto

When done right, the low-carb ketogenic diet can improve many aspects of your health. If you’re trying keto for the first time, it’s important to ensure you’re not missing out on any essential micronutrients as you come up with the right macro balance for your goals.

The right supplements can help fill nutritional gaps, ease your transition to keto, and reduce (or prevent) symptoms of the keto flu. Our guide gets into the best options to enhance the benefits of keto, boost ketosis, and prevent potential deficiencies.

MCT Oil

Medium-chain triglycerides, or MCTs for short, are fatty acids that are naturally found in coconut oil. Taking MCT oil shortens the time it takes to enter ketosis, as it increases beta-hydroxybutyrate (BHB) ketones for a quick and sustained energy source. (1)

Access to stable energy levels can enhance mental clarity, promote fullness, and support weight loss by curbing cravings. (2) Add MCT oil to your coffee, smoothies, or meals for an easy and effective keto-friendly supplement, but start slow. Large doses can cause an upset stomach.

If you want a more portable form of MCT that’s easier on your digestive system as you navigate keto, add a scoop of MCT oil powder to your morning shakes instead. 

Exogenous Ketones

When you start a low-carbohydrate diet, your body taps into stored fat that gets converted into ketones. Exogenous ketones are a more immediate source of ketones that can accelerate ketosis and reduce symptoms of keto flu for dieters new to keto.

Studies show exogenous ketones may also enhance your athletic performance due to that quick burst of energy. (3) Access to an alternative fuel may also be good for better blood sugar management, mental clarity, and satiety, all overall benefits of the keto diet. (4)

Exogenous ketones typically come in powder form. One scoop up to 3 times daily is the general recommendation for those new to keto, but this may vary depending on the potency of the product. You may also see them added to keto-friendly drinks in liquid form.

Our Base Ketones support the boost of ketones you need throughout the day. They’re caffeine-free and have added electrolytes for a healthier transition to the keto diet.

Fiber

Fiber supports digestion, promotes gut health, and helps prevent constipation, a common issue for those switching to a higher-fat diet. It also slows digestion, which can improve satiety and stabilize blood sugar levels for enhanced ketosis. (5) Blood sugar spikes interfere with ketosis.

Since keto eliminates high-carb fiber sources like grains and beans, getting enough fiber from low-carb sources is important. Lower-carb, fiber-rich foods include avocados, chia seeds, berries, and almonds that can keep you fuller longer and in ketosis. 

A fiber supplement for keto can help if you’re not getting a sufficient amount of fiber from your diet but read labels carefully. Many brands contain psyllium husk, which is low in net carbs, but they can also contain keto-disrupting sugars and other unwanted additives. Opt for brands without added sugar.

The FDA recommends 28 grams of fiber daily. You can tweak this number depending on your needs, as too much fiber can come with side effects like bloating, gas, and abdominal discomfort.

Digestive Enzymes

Some new to keto experience symptoms like indigestion, acid reflux, and other uncomfortable gastrointestinal issues. Digestive enzymes can help keto dieters break down fats and proteins more efficiently as they transition, potentially easing stomach discomfort. (6)

Since keto involves a higher fat intake than you’re likely used to, enzymes like lipase can help your body break down those fats into more absorbable fatty acids. Protease helps you digest proteins, potentially reducing inflammation that can cause gastrointestinal distress. (7)

Beyond keto, digestive enzymes enhance nutrient absorption and support overall gut health. This is good news for anyone with enzyme deficiencies, food intolerances, or digestive conditions that make getting the nutrition they need from food difficult.

Natural sources are often high-carb or high-sugar (e.g. pineapple, mango, and honey), but avocados, cabbage, and fermented foods like kimchi are good keto-friendly alternatives. 

As you shop for supplements, look for formulas with lipase and protease, the key enzymes for better keto outcomes. A typical dosage is one to two capsules daily, but individual needs vary. 

Probiotics 

For some on carb-restricted diets like keto, healthy bacteria in the colon don’t get enough fibrous fuel to stay alive, which can jeopardize gut health. Probiotic supplementation can help minimize this risk and promote a balanced gut microbiome. 

A balance in your gut’s microbiota is essential for digesting fats and proteins efficiently for better digestive health. 8) Probiotics can also help prevent issues like constipation, gas, and bloating that can happen due to a high-fat intake. 

Better gut health means better overall health. Your gut is linked to everything from oxidative stress to immune system health to mental health outcomes.

You can get more probiotics by eating fermented foods like kimchi, sauerkraut, and kefir or take a daily supplement. Dosages can vary depending on the strain used and your individual needs.

Omega-3 Supplements

Unless you eat fatty fish regularly to get omega-3 fatty acids for brain and heart health, you may need an additional supplement. (9) Both fish oil and krill oil supplements improve the ratio of omega-6 fatty acids to omega-3 fatty acids in your body, which can get skewed on keto.

Keto-friendly food sources include fatty fish like salmon and sardines for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Chia seeds and flaxseed provide alpha-linolenic acid (ALA), a plant-based omega-3, but only a small amount is converted to EPA and DHA. 

Those are the types of fatty acids responsible for reduced inflammation, better brain health, and a lower risk of cardiovascular disease.

Electrolytes

Electrolytes like sodium, potassium, and magnesium are crucial for keto dieters because your kidneys excrete excess fluid and electrolytes during ketosis. This can lead to mild dehydration and related symptoms like fatigue, muscle cramps, and a worse time with the keto flu.

Adequate electrolytes help maintain fluid balance, improve muscle function, and prevent headaches and cramping as your body adjusts to your new diet. (10)

Keto-friendly food sources include avocados (potassium), spinach (magnesium), and bone broth (sodium). For supplements, you can target each electrolyte separately or try a combo option that includes all 3 for better electrolyte recovery.

Magnesium 

We touched on magnesium a bit already as a key electrolyte, but some keto dieters may need a dedicated magnesium boost. Magnesium is an essential mineral that plays a role in energy production, muscle function, and nerve health. 

Since keto can deplete electrolytes at the start, you may experience symptoms like cramping and fatigue from a magnesium deficiency. Studies show that low magnesium can even impact how you sleep. (11)

For food sources, keto-friendly options include leafy greens like spinach, avocados, chia and pumpkin seeds, nuts, and fatty fish.

Two of the best forms of magnesium supplements are magnesium glycinate and magnesium L-threonate. Both are highly bioavailable, but magnesium glycinate tends to be gentler on the stomach.  

Magnesium citrate is one of the most common in supplement form, but it’s more likely to cause an upset stomach. Magnesium sulfate is the form found in Epsom salt and is readily absorbed by the skin to soothe sore muscles. 

Magnesium dosages vary depending on your overall health picture, but the Recommended Dietary Allowance (RDA) for adult men is 270-400 mg; the RDA for adult women is 280-300 mg. 

Many capsules contain more than these amounts, but it’s essential to watch how your body reacts and develop a supplement plan that suits your needs.

Multivitamins 

You may not need a multivitamin on keto if you’re eating a wide variety of foods. That said, a supplement may help if you’re not getting what you need due to age, health conditions, or life circumstances. B vitamins, in particular, offer broad support for various body functions.

A registered dietitian, nutritionist, or healthcare provider can always help you boost your intake of essential vitamins and minerals, but here are a few that positively impact keto dieters:

• Calcium: Calcium is another electrolyte that can be flushed during ketosis. Its role is to maintain bone growth and strength, but it also regulates blood pressure, blood clotting, and nerve function. Low-carb almonds, poultry, and cheddar cheese are natural sources.
• Folate (Vitamin B9): Some keto dieters lack folate due to restrictions on whole grains. Leafy greens and folic acid, the synthetic form, are good alternatives for the healthy formation and growth of red blood cells. (12)

• Riboflavin (Vitamin B2): Riboflavin is found in high-carb foods like grains, which are limited on keto. The antioxidant plays a role in converting fats and proteins into usable energy with bonus effects for healthier skin and eyes. Eggs and nuts are natural sources.

• Thiamin (Vitamin B1): B1 is essential in breaking down nutrients for energy for healthy brain and heart function. It’s found in whole grains (not keto-friendly) and pork, eggs, fish, and kale (keto-friendly).
• Vitamin A: You may be low on this fat-soluble vitamin as it’s often found in carb-rich fruits and veggies. Vitamin A plays a role in good vision, growth and development, and immune system support. Eggs and fish are good keto-friendly sources.
• Vitamin B12: It’s unlikely you’re low on this one unless you’re following a plant-based keto diet. This vitamin is found primarily in eggs, liver, and fish. Healthy levels are essential to nervous system function.
• Vitamin C: While some vitamin C-rich citrus fruits aren’t keto-friendly, many veggies and berries are. As it’s an antioxidant, healthy amounts of vitamin C protect your cells from damage, synthesize collagen, and offer some anti-aging effects. (13)
• Vitamin D: The “sunshine vitamin” is created in the skin after exposure to sunlight, so you may be deficient because of the weather. Vitamin D keeps bones and muscles healthy by regulating calcium absorption. Supplementation may also support weight loss. (14)
• Vitamin E: While healthy fats consumed on a low-carb diet support vitamin E absorption, you may not be getting enough vitamin E from the foods you eat. Avocados and almonds are 2 good sources for a healthier immune system and infection protection.
• Vitamin K: Vitamin K is necessary for blood clotting and maintaining strong bones. While it’s rare to be deficient on keto, as it’s found in meats (K2) and leafy greens (K1), insufficient amounts could mean a higher risk of heart disease. (15)
• Zinc: This mineral plays a vital role in wound healing, protein synthesis, and glucose metabolism. You may be low if you’re following a plant-based keto diet, as it’s otherwise easy to maintain healthy amounts by eating meat, poultry, and seafood. 

Other Potential Supplements

We have a few more ideas for essential keto supplements that can help optimize your keto experience or support areas that may be lacking as you make the switch:

• Collagen: Collagen is a type of protein that supports joint health, skin elasticity, connective tissue strength, gut function, immunity, and strong bones. It can be found as a protein powder to mix with beverages or in low-carb protein bars.
• Whey Protein: This is another type of protein for keto dieters who are having trouble meeting their protein macros due to a plant-heavy diet. Whey is popular with those looking to gain or repair muscles, but it’s a clean protein fuel to meet any protein needs.
• Greens Powder: There are lots of low-carb veggies you can consume on keto, but some new dieters have a tough time getting enough. Greens powders provide micronutrients and antioxidants from leafy greens without the extra carbs.
• L-Theanine: This amino acid and nootropic is found in green or black tea. Studies show it’s good for improving sleep quality and combating fatigue, two areas that can take a hit as you transition to a low-carb diet. (16)

Micronutrients on a Keto Diet

Eating a wide variety of keto-friendly whole foods helps you obtain the necessary micronutrients needed for better health. Nutrients are more potent and easier to absorb when they come from whole food sources. 

Whole foods also contain natural compounds, or phytonutrients, that possess antioxidant and anti-inflammatory properties essential to overall wellness.

When you’re new to any diet, though, you may be more at risk for deficiencies of certain nutrients as you work out a new approach to your macros. Dietary supplements can help fill in those gaps, especially during that transition time as your body adjusts.

Supplementation can also be beneficial for older adults prone to nutrient deficiencies, those with difficulty accessing nutritious foods, and anyone with malabsorption issues. Environmental aspects matter, too. If you don’t get enough sun, you may benefit from vitamin D supplements.

Following a sub-diet on top of keto that eliminates more food groups (e.g. vegetarian keto or the carnivore diet) puts you at further risk of nutritional gaps. While food sources are ideal for absorption, supplementation can help fill in any gaps as part of a balanced approach.

The Bottom Line

The keto diet can present a challenge for some who are used to getting their nutrients primarily from high-carb foods. There are plenty of keto-friendly foods that will meet your nutritional needs, but it’s important to know what you’re missing before creating plans that target potential gaps. 

Our best advice is to eat minimally processed or whole foods as much as possible as you meal plan, but supplementing can compensate for any missing nutrients as you get used to the diet. The best supplements for you are those that meet an identified health need.

Just make sure that you’re targeting keto-friendly supplements to stay on track and in a state of ketosis.

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