The keto diet has taken the world of nutrition by storm – and not surprisingly, considering how far-reaching the benefits of this diet are for many people who try it. Because ketogenic diets mostly consist of whole and unprocessed foods, they’re a good way of getting the nutrients your body needs to stay healthy. However, it’s important to make sure your nutritional intake is balanced every time you make dietary changes.
If you have recently adopted a keto diet, or are considering getting started, you’ll want to know how to cover all your bases to make sure your body benefits from it. Here’s a list of the 4 main supplements that can boost the positive effects of a keto diet.
1- Omega 3 Fatty Acids
Keto diets are rather heavy on nuts, seeds, fatty fish, and seafood, which are important sources of Omega 3 and Omega 6 fatty acids. In turn, fatty acids are crucial when it comes to keeping your bones, brain and heart in top condition. However, for your body to stay healthy, Omega 3s and Omega 6s need to be in a balanced ratio of between 1:1 to 1:4. If you’re new to keto, you may be eating too much of a good thing and disrupting the balance in the process. Most people on keto get enough Omega 6s from their diet, but not so many Omega 3s, so it’s not a bad idea to take supplements (e.g. fish oil or cod liver oil).
2 – Biotin
Biotin (also known as Vitamin B7) plays an essential role keeping your nails, hair, and skin strong and healthy, and helps metabolise energy. Some research studies in mice have shown that low carb and high fat diets (like keto) led to a biotin deficiency, so if you’re on keto and suffer from dull skin or hair and brittle nails, consider taking a good-quality biotin supplement. The recommended intake for most adults is between 35mcg to 70mcg / day.
3 – Sodium
During the first few days of a keto diet, some people experience an unwanted side effect known as “the keto flu”. The main symptoms are headaches, irritability, nausea, and general weakness and fatigue. In some cases, these symptoms are caused by an electrolyte imbalance, which tends to happen when your carbohydrate intake is low. If keto flu symptoms persist, you can try sodium supplements, or have a couple of cups of bouillon-style broth every day to stabilise your sodium levels.
4 – Potassium
Muscle cramps, twitching, and heart palpitations are experienced by some people after going on a keto diet. In many cases, these symptoms are caused by a potassium deficiency. According to medical sources, the recommended potassium intake for adults is around 4,700mg / day. Consider supplementing if you don’t reach that value through your diet alone, or increase your consumption of potassium-rich foods like avocados and nuts.
It’s also important to remember that our bodies and metabolisms vary greatly, and different people will have different reactions to dietary changes. Always seek professional advice (either from a qualified nutritionist or from a doctor) before starting a new diet and / or before you begin to take supplements.
