Supplements + Keto

A question I see a lot on the #keto groups I follow is what kind of supplements should we take and what will be beneficial specifically for ketosis. I have done a lot of research about supplements and I will say that I'm a bit of a sucker when it comes to the #placeboeffect but I also feel that if you're achieving that effect, you're getting the benefits anyway, so that's my humble opinion. Here's a little info about what I take and why. **NOTE - please make sure to consult your doctor if you take medications (or even if you don't) to avoid interactions and issues. **NOTE #2 -- I'm not a doctor or a medical professional, this is all based on my own research and experience as a normal human person. #normie

1. Multivitamin 

I'm currently supplementing with a multivitamin from 365 Organics (the Whole Foods brand). It's a one-a-day that is designed for women. This is something I'm considering swapping out because I feel like my basis is covered with the rest of the supplements I take, but it's a good option if you don't feel like taking 7 pills per day. Make sure to choose a whole food supplement tailored for your needs (check the ingredients). 

2. Fish oil (Omega-3s)

Omega-3s are essential fatty acids, meaning our bodies can’t produce them so we have to consume them. And they are important, helping to support heart and brain health, lower inflammation, prevent brain-related issues like depression or dementia, and more. I get mine by taking fish oil each day but others also recommend krill oil or flaxseed oil as options as well. You can also get this in whole foods by eating a lot of wild-sourced fish, but the amount you would have to consume is pretty high, so this is a good supplement to consider. 

3. Turmeric 

Turmeric is literally a miracle worker of anti-inflammatory fame. I just take one per day as a preventative, but you can also use it in place of NSAIDs to help with headaches and pain. It's also great for muscle cramps and that time of the month! 

By combining turmeric with a ketogenic diet, you massively boost your anti-inflammatory pathways, supercharge your brain and improve your health across the board. The problem for many people is getting used to its unique taste so I have come up with some creative ways to use turmeric in your diet.

I also have turmeric as a spice and add it here and there to my foods (especially Indian flavors) to have a little extra. Be careful, though - it stains everything haha. 

4. Probiotic

Many people mention some digestive discomfort when transitioning to Keto and a probiotic can definitely support that. I've been taking a 100-million supplement lately, but will be transitioning to a 5-billion supplement soon. 

These can be tough because it's hard to tell what "survives" into the gut, but I've noticed benefits of digestion. I take this in the morning after my first meal or with my bullet proof coffee. 

5. L-Theanine

I wrote a whole blog about this the other day and the combination with caffeine for a fantastic focus. This is by far my favorite supplement and I will never give it up after I've experienced the fantastic sleep benefits and focus effects throughout the day. 

6. Electrolytes - Magnesium, Potassium (+Sodium) 

Electrolytes are one thing that can be depleated quickly on the Keto diet because of the missing carbohydrates. Carbohydrates are designed to hold and provide water to the body, and without them the body does dispel water quicker and along with it, electrolytes! The most common missing electrolytes are Sodium, Magnesium, and Potassium. 

When it comes to sodium, I simply add Himilayan Pink Salt to just about every meal or take a little 1/4 teaspoon to the dome if I'm needing an energy boost or have a headache. 

Magnesium can be found in nuts and leafy greens, but it's best to take a supplement (typically 500mg per day, I take 400mg) because those whole foods don't have quite that much. Magnesium also helps with muscle cramps and encouraging restful sleep. I take it in the evening with a meal. 

Potassium is the easiest to get from whole foods including avocados, salmon, nuts, mushrooms, and leafy greens. However, I do take a supplement each day in the morning especially when I go a little more carnivore than normal. 

7. L-Carnitine 

This one is new to me after I listened to the Naturally Nourished podcast (with Ali Miller, RD) the other day and learned about the incredible benefits of adding carnitine into my daily diet. It comes from red meat in whole food form, but has incredible benefits with supplementation. 

Ali says: "You have probably seen l-carnitine supplements advertised along with promises of increased fat burn and weight loss. Most carnitine products on the market fall short of having an impactful dose, however. L-carnitine is indeed involved in cellular metabolism and can help increase energy production in the mitochondria, the “power plants” of all cells, which can boost physical and mental energy and enhance our use of fat for fuel. Carnitine also aids in maintaining heart health as well as muscle recovery."

8. Apple Cider Vinegar 

Lastly, this is less of a supplement as it is just something I've started adding into my daily routine. I specifically recommend an organic version with the mother in tact. I drink a 1oz shot glass in the morning or before my first meal and then again at night before dinner or right after. It aids in digestion and can help kickstart the metabolism first thing in the morning. Check out this link for more info on the benefits of ACV and Keto! 

The brand I use for most of my supplements is the new Amazon brand, Solimo. I love it, and the price is right. I highly recommend doing your own research and making sure that these supplements are needed for your diet. If I recommend anything it would be the electrolyte replacements, and the rest would be "nice to haves" #ketoonfriends


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