Here I explain the most common keto supplements and what they are usually good for:
1. Electrolytes (sodium, potassium and magnesium)
- Problems they solve : Fatigue, headaches, muscle cramps, dizziness (also known as "keto flu").
- Why you need them : When you cut carbs, your body loses water and, with it, essential electrolytes. If you don't replace them, you'll feel like a piece of junk.
- How to take them : Add salt to your meals (sodium), eat avocados (potassium) and take magnesium at night (great for relaxing).
2. MCT oil (medium chain triglycerides)
- Problem it solves : Lack of energy, difficulty entering or maintaining ketosis.
- Why you need it : This oil quickly converts into ketones, which are like premium gasoline for your body when you're on keto.
- How to take it : Add it to coffee (the famous "bulletproof coffee") or smoothies. Start small, because otherwise... watch out for the bathroom! 😅
3. Omega-3 (fish or krill oil)
- Problem it solves : Inflammation, lack of concentration and imbalance between healthy fats (Omega-3 vs. Omega-6).
- Why you need it : A keto diet can be high in fat, but you want to make sure it's the good kind. Omega-3s also help protect your heart and improve brain health.
- How to take : Take quality capsules or eat fatty fish such as salmon, sardines or mackerel.
4. Vitamin D
- Problem it solves : Low mood, weak bones, weak immune system.
- Why you need it : Many people are deficient in this vitamin, and on keto it's essential for overall health.
- How to take it : Take a daily supplement, or better yet, get out in the sun! But don't get burned, of course. 🌞
5. Fiber (psyllium husk or chia seeds)
- Problem it solves : Constipation.
- Why you need it : When cutting carbs, many people eat less fiber (goodbye grains and legumes), which can cause bathroom problems.
- How to take it : Add chia seeds, flax seeds or psyllium husks to your meals or drinks.
6. Multivitamin
- Problem it solves : Vitamin and mineral deficiency.
- Why you need it : If your keto diet is somewhat limited (for example, not a wide variety of vegetables), a multivitamin can fill in the gaps.
- How to take it : With the main meal of the day.
7. Collagen
- Problem it solves : Dry skin, brittle hair, weak nails, joint pain.
- Why you need it : Keto can sometimes reduce collagen production, and this supplement helps keep your skin, joints, and hair in good shape.
- How to take it : Powder, mixed with your coffee or smoothies
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8. Rhodiola with Ashwagandha
- Problem it solves : Stress, anxiety, mental or physical fatigue.
- Why you need it : These adaptogenic herbs help balance stress hormones (like cortisol), improve mood, and increase resistance to burnout.
- How to take it : In capsules or powder, ideally in the morning or midday for a gentle boost.
9. Maca
- Problem it solves : Low energy levels, hormonal imbalance, low libido.
- Why you need it : Maca is known to improve energy and vitality, as well as regulate hormones (especially useful for women on keto).
- How to take it : In powder form, mixed with smoothies or infusions, or in capsules.
10. Satiating (e.g., glucomannan)
- Problem it solves : Hunger between meals or difficulty controlling portions.
- Why you need it : Glucomannan is a soluble fiber that expands in the stomach, helping you feel full longer. Perfect for when you're adjusting your macros on keto.
- How to take it : 15-30 minutes before meals, with plenty of water (important!).
11. Probiotics
- Problem it solves : Slow digestion, bloating, bowel problems or unbalanced flora.
- Why you need it : On keto, the change in your diet can alter your microbiota. Probiotics help you maintain a healthy gut, which is key to absorbing nutrients.
- How to take them : In capsules, or with probiotic-rich foods such as kimchi, sauerkraut, or kefir.
12. Draining (horsetail, orthosiphon or dandelion tea)
- Problem it solves : Fluid retention, swelling.
- Why you need it : On keto, you lose water at first, but you may retain fluids later. A natural draining agent helps eliminate toxins and reduce bloating.
- How to take it : Infusions or capsules, preferably in the morning to avoid spending the day in the bathroom. 😅
13. Creatine
- Problem it solves : Loss of strength, difficulty gaining muscle, fatigue during exercise.
- Why you need it : Ideal if you exercise on keto, as creatine improves muscle energy and performance.
- How to take it : One teaspoon daily mixed with water or shakes, preferably after training.
14. Vitamin B12
- Problem it solves : Fatigue, weakness, difficulty concentrating.
- Why you need it : If you're on keto and eating fewer animal foods (rare, but it can happen), you could become deficient. B12 is essential for energy and nervous system health.
- How to take it : In capsules or sublingual drops, preferably with breakfast.
15. Myo-Inositol
- Problem it solves : Hormonal imbalances, polycystic ovary syndrome (PCOS), insulin resistance.
- Why you need it : It helps regulate blood sugar levels and improves insulin sensitivity, which can be helpful if you're adjusting your metabolism while on keto.
- How to take it : In powder or capsules, divided into two daily doses (morning and night).
16. L-Carnitine
- Problem it solves : Fatigue, difficulty burning fat efficiently.
- Why you need it : It helps transport fats into the mitochondria (the "power plants" of cells), which improves fat burning and energy on keto.
- How to take it : Before training or in the morning, in capsules or liquid.
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Remember:
You don't need all of these supplements at once. Identify your needs and prioritize the ones that help you right now.
And, as always, consult a doctor if you have any questions or specific medical conditions. 💡 Less is more! 😜
