Look, I’m not going to sugarcoat this (pun intended) – following a ketogenic diet can be challenging. It’s a complete overhaul of how most of us are used to eating, and it comes with its own set of nutritional considerations. That’s where supplements come in. They’re not a magic bullet, but they can help fill in the gaps and optimize your health while you’re in ketosis.
I’ve been on the keto train for a while now, and through trial and error, research, and consultation with healthcare professionals, I’ve developed a supplement routine that works for me. I’m going to break down what I take daily and why.
1. Electrolytes: The Holy Trinity of Sodium, Potassium, and Magnesium
Let’s start with the big three. When you’re on keto, your body flushes out a lot of water, and with it goes essential electrolytes. This can lead to the dreaded “keto flu” and other nasty side effects. Here’s how I keep my electrolytes balanced:
Sodium
Yeah, I know. We’ve been told for years that sodium is the devil. But on keto, you need more of it. I aim for about 5,000mg of sodium per day. Here’s how I get it:
- I liberally salt my food with pink Himalayan salt or sea salt.
- I drink bone broth daily.
- I take sodium tablets if I’m feeling low on energy or have a headache.
Potassium
Potassium is crucial for muscle function and heart health. I shoot for about 3,500mg daily. My sources include:
- Lo-Salt or Nu-Salt (potassium chloride) on my food
- Avocados (when I can afford them!)
- Spinach and other leafy greens
- A potassium supplement if needed
Magnesium
This mineral is a godsend for muscle cramps, sleep, and overall well-being. I take about 400mg daily, split into two doses. I prefer magnesium glycinate for its high absorption and gentle effect on the stomach.
2. Omega-3 Fatty Acids: Not All Fats Are Created Equal
Yes, keto is a high-fat diet, but the type of fat matters. Omega-3s are anti-inflammatory powerhouses that support brain health, heart health, and more. I take 2-3 grams of high-quality fish oil daily. Look for brands that are third-party tested for purity and potency. If you’re vegan, algae-based omega-3 supplements are a great alternative.
3. Vitamin D: The Sunshine Vitamin
Unless you’re basking in the sun daily (with proper protection, of course), chances are you’re not getting enough vitamin D. It’s crucial for immune function, bone health, and mood regulation. I take 5,000 IU daily, but your needs may vary based on your sun exposure and current vitamin D levels. Get your levels checked and supplement accordingly.
4. MCT Oil: Rocket Fuel for Ketosis
Medium-chain triglycerides (MCTs) are fats that are easily converted to ketones, giving you a quick energy boost and potentially deepening your state of ketosis. I add about 1-2 tablespoons of MCT oil to my morning coffee or smoothie. Start slow with this one – too much too soon can lead to digestive discomfort. Trust me, I learned that the hard way.
5. Digestive Enzymes: Give Your Gut a Hand
A high-fat diet can be tough on digestion, especially if you’re new to keto. Digestive enzymes, particularly lipase (which breaks down fat), can help ease the transition and improve nutrient absorption. I take a broad-spectrum enzyme supplement with meals, especially if I’m indulging in a particularly fat-heavy dish.
6. Probiotic: Keep Your Gut Bugs Happy
Changing your diet drastically can wreak havoc on your gut microbiome. A high-quality probiotic can help maintain a healthy balance of gut bacteria, supporting digestion, immune function, and even mental health. I take a probiotic with multiple strains and at least 20 billion CFUs daily.
7. Collagen: More Than Just a Beauty Supplement
Collagen isn’t just for plump skin and strong nails (though those are nice bonuses). It’s also great for joint health, gut healing, and can even help with satiety. I add a scoop of grass-fed collagen peptides to my morning coffee or smoothie. It’s flavorless and dissolves easily.
8. Vitamin B Complex: Energy and Brain Function
The keto diet can be low in certain B vitamins, particularly if you’re not eating a wide variety of vegetables. B vitamins are crucial for energy production, brain function, and metabolism. I take a B complex daily that includes B12, B6, folate, and other B vitamins.
9. Multivitamin: Insurance Policy
While I strive to get most of my nutrients from whole foods, a high-quality multivitamin serves as my nutritional insurance policy. Look for one that’s specifically formulated for keto dieters or low-carb eaters. These often have higher amounts of the nutrients that can be lacking on a keto diet.
10. Berberine: The Blood Sugar Balancer
This one’s a bit more niche, but I’ve found it incredibly helpful. Berberine is a compound found in several plants that has been shown to help regulate blood sugar and improve insulin sensitivity. It’s often touted as a natural alternative to metformin. I take 500mg twice daily with meals. As always, consult with your doctor before adding this or any supplement, especially if you’re on medication.
11. L-Theanine: The Calm Inducer
This amino acid, found naturally in green tea, promotes relaxation without sedation. It can help take the edge off caffeine jitters and promote a sense of calm focus. I take 200mg with my morning coffee and sometimes another 200mg in the afternoon if I’m feeling stressed.
12. Creatine: Not Just for Bodybuilders
Creatine is one of the most well-researched supplements out there. It’s known for improving strength and muscle mass, but it also has cognitive benefits. I take 5 grams daily, whether I’m working out or not. It’s especially beneficial if you’re not eating much red meat, which is a natural source of creatine.
13. Turmeric: Nature’s Anti-Inflammatory
Inflammation is at the root of many chronic diseases, and while the keto diet itself can help reduce inflammation, I like to give my body an extra boost with turmeric. I take a supplement that contains curcumin (the active compound in turmeric) with black pepper extract for better absorption. About 500mg daily does the trick for me.
14. Vitamin K2: The Unsung Hero
Vitamin K2 works synergistically with vitamin D to ensure calcium ends up in your bones and teeth where it belongs, rather than in your arteries. It’s particularly important if you’re supplementing with vitamin D. I take 100mcg daily, usually in a combo supplement with D3.
The Bottom Line
Now, I know what you’re thinking – that’s a lot of pills to pop every day. And you’re right. It can feel overwhelming at first. But here’s the thing: these supplements have made a noticeable difference in how I feel on the keto diet. More energy, better sleep, less brain fog, and fewer cravings.
That said, supplements are just that – supplemental. They’re not meant to replace a healthy, varied keto diet. Focus on getting your nutrients from whole foods first, and use supplements to fill in the gaps.
And let’s talk about cost for a second. Quality supplements aren’t cheap, and this regimen can add up. If budget is a concern (and when is it not?), prioritize the essentials: electrolytes, vitamin D, and omega-3s. Add others as you can, or as you feel you need them.
Lastly, don’t be afraid to experiment and adjust. What works for me might not work for you. Pay attention to how you feel, get regular blood work done, and adjust your supplement routine accordingly.
Remember, the goal of keto isn’t just to lose weight or stay in ketosis at all costs. It’s to feel good, have stable energy, and improve your overall health. If a supplement isn’t serving you, ditch it. If you feel great without a certain supplement, you probably don’t need it.
Keto is a journey, not a destination. Your supplement needs may change as your body adapts to the diet, as your activity levels change, or as you age. Stay flexible, stay informed, and most importantly, listen to your body.
Here’s to your health, fellow keto warriors. May your ketones be high and your electrolytes balanced!
