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You’ve realised Keto is the best diet plan for you, but you have doubts about the nutrients you could miss out on. Afterall, Keto removes food groups from your diet that you’ve been used to, and that you’ve been led to believe are important for your body to function.
Your body is also familiar with fuelling itself through carbohydrates and sugar. Getting your energy from fat instead will be a big shift - one that could be a challenge to begin with.
Some Keto-ers suffer with ‘Keto Flu’ symptoms when they first transition to this way of eating. So you would really like to know - how can you make the change to Keto without the unwanted side effects.
We’ve outlined the most important vitamins and supplements to support your transition to Keto, along with the best ones to keep you feeling great with Keto long-term.
Magnesium is a vital mineral that plays a key role in your physical and mental health. Essential for many processes including muscle, nerve and bone health, as well as your mood. It also regulates blood sugar levels and supports your immune system. Depleted stores of magnesium can play havoc on your overall health and state of mind.
Many magnesium-rich foods such as beans and fruits, are also high in carbs - an obvious no-go on Keto. This makes magnesium a difficult mineral to maintain on a Keto diet if you don’t support your body with magnesium-rich foods or a quality supplement.
A good quality magnesium supplement can make a huge difference to how you feel, and will support your body whilst you learn the best low-carb nutrient dense foods to pack in your diet.
As you know, a Keto diet is all about the fats. Good fats that protect nerves and support bone health, as well as the energy to fuel us through life - without the need for toxic levels of sugar.
MCTs, the acronym for medium-chain triglycerides, are a popular supplement for those on Keto - with good reason. MCTs are broken down by your liver, and quickly absorbed into your bloodstream to be used as fuel for your brain and muscles. In other words, MCTs help you reach ketosis quickly and stay there.
MCTs also have other great health benefits; they help fight bacterial growth, protect your heart, and reduce inflammation, as well as help manage diabetes, Alzheimer’s disease, epilepsy and autism.
The high concentration of fats in MCTs also help you lose weight if that’s your goal; fat satisfies feelings of hunger and leaves you feeling fuller for longer. You’ll find you can enjoy more energy to do the things you love, without the need to snack every hour to curb hunger pains.
MCT oil is made by separating MCTs from coconut or palm oil, to provide a concentrated source of MCTs. Make sure you use a high quality MCT oil to feel the benefits, easily increase your fat intake and fuel your body with ketones.
Although you’re no more likely to suffer from vitamin D deficiency on a Keto diet than with any other eating style, it’s a crucial vitamin that many people do not get enough of.
Vitamin D is involved in many bodily functions such as the absorption of calcium, regulating cell growth, and lowering inflammation. Vitamin D also promotes bone health and supports your immune system. It’s especially difficult to get enough vitamin D from food, so it’s a good idea to supplement with vitamin D - particularly if you live in parts of the world where sunshine is limited.
A Keto diet that’s low on starchy vegetables and high in fats can mean you miss some important vitamins and minerals. Vegetables contain a wide variety of vitamins, minerals and plant compounds that help fight inflammation, lower risk of disease and nourish your body.
It’s a bore to micro-manage your micro-nutrients, so why not take the load off by supplementing with a green powder. It’s a quick and easy way to bump up your green vegetable intake, without having to eat bowls of kale - you can add to your shakes or smoothies for a powerful hit of vitamins.
Most green powders contain a mixture of powdered plants such as spinach, spirulina, chlorella, kale, broccoli and wheatgrass. In this powdered form, they’re also more easily digested and far less of a challenge to eat than a pile-high plate of spinach salad - you get the concentration of vitamins in one go.
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The high fat content of a Keto diet can leave you feeling a little unwell at first, as your body adapts to this new way of eating and producing energy. You can experience symptoms similar to a stomach bug with nausea and diarrhoea.
To avoid feeling unwell whilst your body transitions, it’s a great idea to use digestive enzymes. They help break down the high levels of fat and protein, to make things a little easier on your digestive system, and more comfortable for you. Not only can digestive enzymes help to process the food you eat, but they can also help your muscles recover quickly from workouts.
As you switch to Keto, it’s normal to miss your favourite carbs and your body can struggle at first. To begin with, your body can lose excess water, along with important minerals such as sodium, potassium and magnesium. This is even more true for those of you who like to workout - sweating will increase the amount of fluid and electrolytes you lose through sweat.
The decrease in water, minerals and electrolytes can leave you with symptoms of ‘Keto Flu’ which mimic those of seasonal flu with headaches, muscle cramps and fatigue. The best way to support your mind and body through these changes is to help yourself feel as well as possible - electrolyte supplements containing sodium, potassium and magnesium can be taken to restore mineral levels and get you back to feeling fantastic.
Eating a Ketogenic diet is about looking after your overall health and helping you feel great. These added vitamins and supplements can support your body whilst you make changes, so that you experience the benefits with as few challenges as possible. Getting all the nutrients your body needs will set you off on the right track with Keto, and make sure you can maintain this healthier way of living long-term.
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