If you are on a ketogenic diet, you are probably wondering what supplements you should take to help you maintain your fat-burning abilities. In this article, we will talk about some of the key ingredients that you should consider taking to aid your efforts.
Vitamin D
Getting enough Vitamin D can be difficult when you are on a ketogenic diet. A supplement may be the easiest solution. The keto diet limits high-carb foods, which can reduce the amount of vitamins and minerals naturally found in foods.
Fortunately, many foods contain Vitamin D, including fatty fish, egg yolk, fortified cereals, and mushrooms. Although these foods are excellent, a supplement can make sure that you get an optimal amount of Vitamin D.
If you are going to take a vitamin D supplement, be careful to choose one that is highly absorbed. Multivitamins with active B vitamins are ideal. Other supplements can include calcium carbonate and MCT oil, both of which are great ketogenic sources of calcium.
To boost your vitamin D levels, try taking the supplement along with at least 20 minutes of direct sun exposure. Some people also opt to drink fortified unsweetened nut-based milks. This can be a great alternative to a multivitamin, as they are low in carbs.
Getting the proper amount of Vitamin D is important for bone health and a strong immune system. In addition, a deficiency can cause painful brittle bones, high blood pressure, and inflammation.
Several studies have shown that a low-fat, high-carb diet can affect the body’s ability to produce vitamin D. These studies suggest that keto dieters often don’t get the recommended amount of this vitamin. It is important to keep your intake up.
Omega-3 fatty acids
If you’re a person on a ketogenic diet, you’re probably aware that omega-3 fatty acids supplements can help boost your health. Besides their benefits in reducing triglycerides and inflammation markers, omega-3 fatty acids are useful for fighting chronic diseases such as diabetes and osteoporosis.
Omega-3 fatty acids come in two different forms. They can be taken from plant sources or from fish oil. It’s important to choose a high-quality supplement with 500 mg of EPA and DHA per serving.
For many people, an omega-3 fatty acid supplement is a necessary part of their diet. The right supplements can help maintain a healthy ratio of omega-3s to omega-6s, improve athletic performance and reduce the effects of a ketogenic diet.
However, you should always check with your physician before taking a supplement. Some medications can interfere with omega-3 fatty acids, including anticoagulants and blood-thinning agents. Taking an omega-3 supplement should also be avoided if you are allergic to shellfish or fish.
One source of ALA, an omega-3 fatty acid, is flaxseed. Other plant sources include chia seeds and walnuts. Generally, vegans should take more than 1.1 grams of ALA daily.
ALA contributes to structural development of brain lipids by interacting with signaling molecules. It’s also responsible for helping the developing brain meet its energy needs.
Getting enough of these fatty acids can be difficult. Although the FDA recommends that all Americans consume three grams of ALA each day, there is a wide range of recommended doses.
MCT oil
MCT oil is a type of fat that can help people adhere to a ketogenic diet. Adding it to your smoothies, coffee and salad dressings can provide you with a boost of energy. It has also been shown to improve your exercise performance, as well as increase your endurance.
MCTs are metabolized better than other fatty acids. The short chain fatty acids break down much faster, which helps the body to produce ketone faster. They can also help prevent plaque buildup in arteries.
In addition to helping the body burn fat, MCTs have been found to have anti-bacterial and anti-fungal properties. This may help improve the health of the microbiome in the digestive tract. Several studies have also shown that MCTs can reduce cholesterol and increase HDL.
It has also been reported that consuming MCTs can help with constipation. However, if you’re prone to constipation, be sure to start off with a smaller amount. Increasing the dosage slowly will ensure your system has time to adjust to the new substance.
For many people, MCTs can be difficult to digest. If you’re experiencing any gastrointestinal issues, be sure to increase the dose by a few teaspoons at a time.
If you’re planning on trying MCT oil supplements on a ketogenic diet, it’s a good idea to start off small. Start by adding a small amount to your morning beverage. After a few weeks, you can gradually increase the amount.
Choline
Choline is a water-soluble nutrient. It helps the body metabolize fat and protects against fatty liver disease. Moreover, it is an essential component of the neurotransmitter acetylcholine. In fact, choline is a key nutrient for brain development.
Currently, the recommended daily choline intake is 400 mg for non-pregnant adults. However, most women of childbearing age have higher choline needs. Therefore, a higher intake may be beneficial for them.
The main sources of choline are meat, eggs and grains. A number of studies have shown that increased choline intake during pregnancy can help protect infants against developmental and cognitive declines related to Down Syndrome and epilepsy. Moreover, a diet that is rich in choline can also decrease the risk of fetal alcohol syndrome.
However, a higher dose of choline is needed to produce measurable effects. Moreover, it is important to ensure that the choline supplements are of high quality. They should be derived from whole food sources to maximize the benefits.
To identify relevant human and animal studies, the PubMed database was used. This database is a searchable resource that includes publications on health, nutrition and medicine. Consequently, the following criteria were used to search: ‘choline’ and ‘neurodevelopment’.
Human trials were identified through systematic reviews. Studies were included if they met these criteria: a randomized control trial (RCT) or an average-high quality study. RCTs are considered to be the ‘gold standard’.
Prebiotic fiber
Prebiotic fiber supplements are a good way to obtain more fiber in your diet. It’s important to choose the right type of product. The best options are made from high quality materials. You can find these products in a variety of forms. These supplements include liquid and powdered forms, so you can add them to any beverage or food.
Prebiotics are non-digestible substances that are not metabolized by the body, but instead produce a number of beneficial effects. They can increase the growth of good bacteria and suppress the growth of harmful ones. Several studies have found that increasing the consumption of prebiotics, even in small amounts, can improve gut health.
In addition to the aforementioned benefits, fibers also have an effect on a number of other areas of health. This includes weight management, cardiovascular disease, and immune function. However, most consumers don’t meet the FDA’s recommendations for fiber intake.
One study found that individuals who consumed more fiber were less likely to gain weight. Similarly, a higher level of prebiotics was associated with better metabolic health.
However, it’s important to note that not all fibers have the same health benefits. Some are not as digestible, while others can be absorbed in greater quantities.
A group of international experts convened a Technical Meeting on Prebiotics to discuss the various aspects of the subject. Their summary concluded that additional research is needed to fully understand the health benefits of prebiotics.
Magnesium
Magnesium is a vital mineral that plays a variety of roles in the body. This includes heart rhythm regulation, blood pressure, and energy creation. It also plays a role in cognitive function.
Many people find that a ketogenic diet results in low magnesium levels. Because magnesium is a vital part of a ketogenic diet, it’s a good idea to supplement. However, you can’t go overboard. A small dose of magnesium, taken along with food, may help you avoid the side effects of a ketogenic diet, including muscle cramps.
Magnesium supplements come in several forms. The best magnesium supplements are the ones that have the highest bioavailability. Some of these are found in tablet form, while others are available in liquid form. Each form has different implications for water consumption, which makes finding the right magnesium supplement for you a bit of a challenge.
If you’re trying to reduce your intake of carbohydrates, you may consider switching from the typical form of magnesium, magnesium oxide, to one that is easier on your stomach. In fact, magnesium glycinate is a milder form that is less likely to cause stomach upset.
Another type of magnesium that has been studied is magnesium malate. Studies have shown that this form helps to improve the symptoms of fatigue and fibromyalgia. You can purchase magnesium malate in pill form or as a topical spray.
Some other options include MCT oil, a liquid that can be used in smoothies or mixed into food. While MCT oil is a nice option, it can have negative effects if you take a high dose.
