Vitamin D is also responsible for supporting your immune system, regulating cellular growth, promoting bone health and lowering inflammation in your body ( 15). Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs. Summary Increasing your intake of potassium- and magnesium-rich foods can counteract losses of these important minerals, too. Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet.

Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood ( 12). Focusing on adding minerals through diet is important for people following a ketogenic diet, especially when first switching to this way of eating.Additionally, athletes following a keto diet may experience even greater fluid and electrolyte losses through sweating ( 22).

Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways. Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk and help your body function at optimal levels.For these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet. In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects. What’s more, proteolytic enzymes, which are enzymes that help break down and digest protein, have been shown to reduce post-workout soreness, which can be a bonus for workout enthusiasts on a keto diet ( 16, 17). Summary Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue ( 21).

Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet ( 31, 32). We would like to inform you that your subscription has been canceled and you will not be charged further." Additionally, most of the studies on exogenous ketones used a more powerful type of exogenous ketones called ketone esters, not ketone salts, which is the most common form found in supplements available to consumers. Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency ( 2). Adverts for keto diet pills falsely imply they're endorsed by Mumset, Dragons' Den and TV presenter Holly Willoughby to deceive shoppers, Which? reports.Cutting out or limiting certain foods can lead to nutrient deficiencies in any diet, which is why it’s always advisable to try and include as many types of food as possible. EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline ( 9). If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts and seeds. But not all ingredients need to be high in fat – leafy greens and berries are often included, for example. You avoid, or at least heavily restrict, wheat and other grains, potatoes, corn, pulses, beans, milk, most fruit and sugar.