Supplements on the Ketogenic Diet – The Supplements I Take Daily
I try not to take a ton of supplements. Instead, I try to get most of what I need from my diet. However, when you’re doing keto, it is important to make sure you keep your electrolytes up. As a result, I now take a few supplements daily. Taking these does seem to have a positive impact on how I feel while slipping into ketosis and coming off a carb cycle.
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If you don’t keep your electrolyte levels stable when doing a keto diet, you’re gonna have a bad time! Not only will you get muscle cramps and the keto flu but you could also make yourself *really* sick.
I take magnesium in a few ways. First, is by eating lots of spinach, chard, leafy greens, and almonds. However, when I don’t have these foods on hand, I will take a magnesium supplement.
My favorite magnesium supplement is Natural Calm. It tastes so yummy!
Also, I read in Dr. Jason Fung’s books that we absorb magnesium through our skin really well. For that reason, he recommends Epsom salt soaks. I really like the Dr. Teal’s brand!
Lastly, if I’m really pressed for time, I will just pop a magnesium supplement pill. I typically buy the Nature’s Bounty 500mg because it’s cheap. 🙂
All our lives we’ve heard that salt is BAD. So, as a result, I never salted my food. On keto, you gotta salt your food! Why? Because carbs store water, which helps you retain electrolytes. When you aren’t eating many carbs, your body flushes all that water and the electrolytes go with it! That’s why you’ll notice a huge initial drop in weight as your body flushes all the excess water.
In an effort to consume more salt, I have discovered pink Himalayan salt. People tout this stuff because it has trace minerals. I don’t really think I consume enough of it to benefit much from the teeny tiny amounts of additional minerals. However, there is ONE reason why I buy it. TASTE. It is SO GOOD. It is SO much saltier than that stuff in the blue can that you get at the grocery store! I can really taste the difference.
I have yet to take a potassium supplement. Maybe I should? I like to think that my avocado habit has me covered. I also eat a lot of spinach and zucchini. However, I have been having a leg cramp recently, so maybe it’s time to supplement my potassium.
Because I am still nursing my son intermittently, I take a daily prenatal multivitamin. I like this Nature Made one below because again, it’s pretty cheap.
I eat a LOT of veggies so it’s possible that I may not need a multivitamin when we quit nursing. Probably, when he’s weaned, I’ll experiment with taking out a daily multivitamin to see how I feel without it.
I have started taking a fish oil supplement because I read somewhere that nearly 80% of Americans are deficient in Omega-3s. Typically, I don’t eat a ton of fish so I imagine I fall into that 80%. Since starting, I feel a reduction in inflammation. I buy my fish oil at Aldi but it is about the same as this Nature Made version below.
Apple Cider Vinegar
Every night before bed I take 2 tsp of raw, organic apple cider vinegar diluted in about 8 oz water. ACV is touted by holistic health gurus as a miracle tonic. I take it for two reasons. It helps lower insulin and has even cured my heartburn. Read my post about ACV here. Bragg’s Apple Cider Vinegar is the gold standard.
I take about 1/2-1 tsp of cinnamon in my coffee every morning. Cinnamon is supposed to help naturally lower your blood sugar, bad cholesterol, and triglyceride levels. You can read my post about cinnamon’s health benefits here. I like this Simply Organic Cinnamon pictured below.
Recently, I bought NOW Sports MCT Oil at the suggestion of Leeanne Vogel of Healthful Pursuit. I put it in my coffee 2-3 times/week to see if I notice a difference when I take it vs when I don’t. So far, I don’t feel any difference. However, it is supposed to help with weight management so I’ll definitely use the rest of the bottle to see if I notice any positive impact overall.
Coconut oil has become a cooking staple in my home. I use it in place of butter and even add it to my coffee sometimes. It tastes so good that I don’t even care if it provides any health benefits or not. I just want the flavor! However, it supposedly has tons of health benefits (or not.. depending upon who you ask lol). It does provide medium-chain triglycerides as well. You can read my post about coconut oil here. This Nutiva organic virgin coconut oil is THE BEST. Don’t make the mistake I made and buy the cheap, refined stuff in an effort to save a few bucks… it doesn’t have the delicious flavor.
What Do You Take?
These are the supplements/foods that I consume to help me obtain my health goals. What supplements, herbs, etc. do you take for your personal needs? I would love to hear about it! Let me know by commenting below.
As always, thanks for reading. I hope you have a beautiful and blessed day!