The best keto supplements for weight loss can be a food, drink, or other substance intended to improve health or otherwise enhance physical or mental well-being.
A keto diet can be a challenging and restrictive method for weight loss, but it also has some adverse effects that you can minimize with the right supplements.
Many keto supplements for weight loss are on the market today designed to help you lose weight by providing your body with the extra support it needs while on a keto diet.
In this article, we’ll talk about what supplements are available and how they can benefit you when following a keto diet. But before that, let’s talk about keto.
The keto diet has become increasingly popular as more and more people turn to this method for weight loss. But what is Keto?
What is Keto Diet?
The Ketogenic Diet, or Keto Diet, is a low-carb diet that forces your body into a state of ketosis. You cut out several foods on the keto diet, including whole grains and starchy vegetables like potatoes. You are replacing these with healthy fats like butter, nuts, avocados, olive oil, and high proteins such as meat and eggs.
Why do you need supplements on a keto diet?
Because the keto diet cuts out many food options, it’s always good to take supplements to ensure you get all the nutrients your body needs.
Some best keto supplements for weight loss can help reduce the adverse effects of the keto flu. Moreover, they can enhance athletic performance for athletes on this low-carb diet plan.
Best Keto Supplements for weight loss
Here are some of the best keto supplements for weight loss:
Magnesium is the best keto supplement for weight loss because it’s essential for over 300 different chemical reactions throughout the body. However, most people aren’t getting enough of it on the keto diet.
Not to mention that many of us are deficient in magnesium due to excess amounts of sugar and processed foods in our systems.
The result? Fatigue, irritability, muscle cramps, insomnia, heart issues, and even hypertension.
It is important to take 200–400 mg of magnesium per day, especially on a keto diet.
What does magnesium do?
Studies have shown that magnesium can improve your sleep quality and lower the risk of depression in women with postpartum depression.
Magnesium also helps lower blood pressure levels naturally and reduce the frequency of migraine headaches.
Aside from these benefits, magnesium helps regulate blood sugar levels. This is especially important for those with diabetes.
What are the signs of magnesium deficiency?
Some of the earliest signs of magnesium deficiency include:
- Muscle cramps
- Heart palpitations
How to get more magnesium in your keto diet?
- Dark leafy greens
- Beef and chicken livers
- Pumpkin seeds
Berberine is an alkaloid found in herbs like goldenseal and barberry. These herbs have been used in traditional medicine to treat burns, diarrhea, and skin infections.
Berberine is known for its positive effects on blood pressure levels and cholesterol.
How does Berberine work?
Berberine works by activating a protein known as AMPK that helps lower blood sugar levels. It also activates your liver’s ability to burn stored fats. This is why many experts recommend berberine as one of the best supplements to take on a keto diet.
Berberine has been shown to inhibit the AMPK pathway in some studies, meaning it activates cellular energetics—reducing cell proliferation and growth.
How much berberine should you take?
To get some of the benefits of berberine on a keto diet, experts recommend taking 300–500 mg three times a day.
Berberine is very bitter tasting and may stain your hands or mouth a yellow color. You will get most of the desired effects from taking tablets instead.
If you’re pregnant or breastfeeding, it may not be safe to take berberine. There is no evidence that it’s healthy for babies, so consult your doctor before taking any pills.
There are two types of ketones: exogenous ketones and endogenous ketones.
The latter one is produced by your body naturally through a process called ketogenesis. The former ones are the ketones supplied through an external source.
People following the keto diet take exogenous ketone supplements to increase blood ketone levels helping them reach ketosis quicker.
Although some studies have proven its effectiveness, more research is needed to establish a solid stance on its efficacy.
Studies on exogenous ketones mostly used a different form of ketones called ketone esters rather than ketone salts, which is the type commonly found in supplements available to consumers. Hence, more research is needed.
Vitamin D is known for its role in boosting immunity.
One of the best things about vitamin D is that it’s all-natural and has a very long list of benefits, including reducing chronic pain symptoms, managing diabetes, fighting off colds, and even preventing cancer.
Vitamin D deficiency is common no matter you are following a diet or not. On a keto diet, supplementing with vitamin D can make up for any potential deficiency.
How much vitamin D should you take?
Taking 2000 IU to 5000 IU of vitamin D per day is recommended, depending on your current levels.
Natural sources of Vitamin D
Although Vitamin D is scarce in natural sources, you can still have minimum quantities in:
- Cod liver oil
- Egg yolks
- Swiss cheese
- Beef liver
Doctors always recommend Vitamin D supplements to cover the deficiency after running a blood test that determines if you’re deficient in vitamin D or not.
5.Medium-chain triglycerides-MCT Oil
Medium-chain triglycerides (MCTs) are a form of saturated fats that boost weight loss.
MCT breaks down by your liver and converts into ketones, which are later utilized to produce energy.
Natural Source of MCT
A person who follows a low-carb diet should consider taking coconut oil as it is one of the richest sources of MCTs. Studies have found that 17% of its fatty acids are in MCTs, which help improve metabolism and athletic performance.
How does MCT Works?
As the keto diet leaves out many food options, it is best to supplement with specific nutrients. Supplementing with MCT oil can be beneficial since it quickly up your fat intake and contributes to staying in ketosis.
Additionally, they can promote weight loss and contribute to feelings of fullness, which can be beneficial for those following a ketogenic diet to lose weight.
6.Omega-3 Fatty Acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two types of omega-3 Fatty Acids found in fish oil and krill oil. It is one of the best keto supplements for weight loss. Here’s why:
Omega-3 fatty acids are well-known for their many health benefits, such as improving heart health, lowering the risk of diabetes, and even reducing symptoms associated with rheumatoid arthritis and inflammation.
How do Omega-3 fatty acids work?
Since a keto diet decreases your intake of omega-6, supplementation helps maintain the omega 3 to omega 6 ratio.
Not only can omega-3 supplements maximize the effect of keto on overall health, but they can also help with the side effects of a ketogenic diet.
A study revealed that people following a ketogenic diet who took Omega-3 fatty acids from krill oil experienced greater drops in triglycerides, insulin, and inflammatory markers than those who did not.
How to get Omega-3 Fatty Acids on a Keto Diet?
Always buy a reputable brand. When choosing your omega 3 supplements, look for one containing at least 500 mg of EPA and DHA combined (that is 1,000 mg combined EPA & DHA) per serving.
Omega 3 supplements can cause adverse effects in people on blood-thinners. For instance, they are known to increase a person’s risk of bleeding by further thinning the patient’s blood. So, if you’re on blood-thinning medications, always consult your doctor before taking omega-3.
What are the natural sources of Omega-3 Fatty Acids?
Supplementing is one way to help you achieve the recommended daily intake of essential nutrients.
However, to meet your omega-3 fatty acid needs naturally, you should eat more salmon, sardines, and anchovies.
A ketogenic diet promotes a major shift in the body’s metabolic state by changing your sources of cellular fuel from carbohydrates to fats.
As a result, the digestive and absorptive processes are slowed down. So, because it may be difficult for you to absorb all nutrients efficiently on a keto diet, taking digestive enzymes on top of this diet is a good idea.
It can help improve digestive health by improving gut flora, which may be disturbed on a ketogenic diet.
Natural Source Of Digestive Enzymes
Digestive enzymes are found in many foods such as pineapple and papaya.
They can also be taken orally to help with digestion.
How do digestive enzymes works on a keto diet?
If you’re experiencing symptoms like nausea, diarrhea, or bloating on a keto diet, supplementing a digestive enzyme containing lipase and protease might help. Lipases break down fats, while proteases break down proteins.
When should you start taking supplements on the keto diet?
When you first start the keto diet, your body will experience a period called “keto flu.”
This is when your body adjusts to its new low-carb intake and can cause symptoms like fatigue, nausea, brain fog, cramps, and irritability. The best time for you to take supplements on the keto diet is before you even start the keto diet so you could be ready to fight the keto flu.
Many common keto supplements come to mind when thinking of a way to combat these symptoms.
Magnesium, for example, can help reduce muscle cramps and promote better sleep. At the same time, electrolytes like sodium and potassium can aid in hydration and reducing fatigue.
Even certain amino acids, such as L-carnitine, have improved athletic performance during training and can help speed up recovery.
Taking keto supplements on the diet also makes it easier to get all of your necessary nutrients, such as vitamins A, D, and E; thiamin (B1), riboflavin (B2) niacin (B3), B6, folate (B9), B12, biotin (B7) and pantothenic acid (B5).
Other than during the keto flu, there are other times when you should think about taking supplements while on the keto diet.
For example, many people find it hard to maintain their electrolytes on the keto diet, especially if you are training heavily.
As a result, it is recommended that people take additional potassium and magnesium when on the keto diet.
The keto diet is a low-carb, high fat, and moderate protein eating plan that forces your body into ketosis.
If you suffer from the notorious keto flu or want to enhance athletic performance or quicken weight loss, then it’s important to take some best keto supplements for weight loss like magnesium, potassium, and L-carnitine.
Let us know in the comments below which keto supplement will work best for your lifestyle needs.