What You Need to Know About The Keto Diet and Taking Supplements

If you're considering going on the keto diet, or you're already following it and are looking for supplements to help with your success, then you've come to the right place! In this blog post, we'll discuss everything you need to know about the keto diet and supplements.

We'll talk about what supplements are best for people on the keto diet, and how to make sure that you're getting all of the nutrients that you need. Keep reading for more information. 

What is the Keto Diet? 

The keto diet is a low carb alongside high fat diet. The goal of the keto diet is to force your body to burn fat for energy, instead of carbohydrates. This process is called ketosis. 

When you're in ketosis, your body produces ketones. Ketones are a type of acid that your body uses for energy. When you have too many ketones in your blood, it can be dangerous. That's why people on the keto diet have to be careful to monitor their ketone levels and make sure they're not getting too high. 

Some Changes that Occur When You're on the Keto Diet

Glucose is a type of sugar that the body needs in order to function. The glucose we consume is broken down by the body and stored as glycogen in the liver and muscles, or as bodily fat, if there isn't enough to go around.

The keto diet disrupts that mechanism.

To enter and stay in ketosis, you must drastically decrease the amount of carbohydrates you eat. The body can't create glucose from scratch because there isn't enough carbohydrate available. As a result, it burns through its stored glycogen reserves, which are limited to 24 hours.

Fatty acids can be used by muscles and organs since they are formed when fat stores are broken down. However, the brain requires a different energy source to survive.

Amino acids are converted by the liver into tiny quantities of glucose, which is what we call a break. During that process called glucogenesis, molecules known as ketone bodies (also commonly referred to as ketones) are formed and circulated throughout the circulation to the brain.

Fortunately, when there is no glucose available, the brain can still function adequately on ketones. In reality, studies show that it works far better on ketones than glucose and that ketone bodies may provide a neuroprotective benefit as well.

Sadly, many people on the keto diet experience nutrient deficiencies. 

Low-carb dieters, particularly those on keto, may suffer from a vitamin and mineral lack. On a ketogenic diet, there are two causes for this problem: 

  1. The water in your body combines with the stored carbohydrates. Your glycogen is used as energy when it's available, and the water is released as urine. When your body has extra ketones and needs to get rid of them, it releases them via urination. 
  2. Meanwhile, by switching to keto-friendly meals, you've deleted some of the foods from your diet that would have provided your body with important nutrients.

While some people on keto do get enough nutrients from their diet to avoid deficiency, many others do not, particularly while they're starting out and working towards ketosis. That's when they get what's known as the "keto flu," which is a set of symptoms comparable to a common flu but caused by dehydration and nutritional shortages. 

The ideal technique is to be on the lookout for symptoms of mineral deficiencies. If you don't eat enough of certain minerals, you may need to supplement your diet with foods high in those minerals or take supplement pills if necessary.

What are some supplements that people on the keto diet should take? 

There are a few different supplements that people on the keto diet should take, in order to make sure they're getting all of the nutrients they need. Here are some of the most important ones:

A Multivitamin

A good multivitamin will help you fill in any nutrient gaps that you might be missing from your diet. Make sure to look for a multivitamin that's specifically tailored for people on the keto diet.

Vitamin D

Vitamin D is an important vitamin for overall health, and it's especially important for people on the keto diet. That's because when you cut carbs, your body has a harder time converting sunlight into vitamin D. As a result, people on the keto diet are at a higher risk for vitamin D deficiency.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for overall health, but they're especially important for people on the keto diet. That's because when you cut carbs, your body has a harder time converting ALA (a plant-based omega-3 fatty acid) into DHA and EPA (two animal-based omega-three fatty acids).

As a result, people on the keto diet are at a higher risk for omega-3 fatty acid deficiency. The best way to get omega-3fatty acids is to eat oily fish like salmon, mackerel, and sardines. If you don't eat fish, you may need to supplement your diet with a plant-based omega-three supplement or an animal-based omega-3 supplement.

Iron

Iron is an important mineral for overall health, but it's especially important for people on the keto diet. That's because when you cut carbs, your body has a harder time absorbing iron from food. As a result, people on the keto diet are at a higher risk for iron deficiency.

Magnesium

Magnesium is an important mineral for overall health, but it's especially important for people on the keto diet. That's because when you cut carbs, your body has a harder time absorbing magnesium from food. As a result, people on the keto diet are at a higher risk for magnesium deficiency.

Potassium

Potassium is an important mineral for overall health, but it's especially important for people on the keto diet. That's because when you cut carbs, your body has a harder time absorbing potassium from food. As a result, people on the keto diet are at a higher risk for potassium deficiency.

To make sure you're getting all of the nutrients you need, it's important to supplement your diet with a multivitamin, omega-3 fatty acids, and magnesium. You may also need to supplement your diet with iron, potassium, and vitamin D.

When it comes to taking supplements, always consult with a doctor or registered dietitian first to make sure they're right for you. Your doctor will be able to run tests to see where you're vitamin and mineral levels are so that you can search Elm & Rye for the best supplements to take while you're on the keto diet.