Supplements on the Ketogenic diet

We all know that what we put in our bodies has a huge impact on our health, I know that as a Coeliac if I consume certain foods I can become tired, lethargic and can also suffer with sickness and diarrhoea, I have to eliminate certain foods for my health, by eliminating those foods I am no longer going to get the nutrients my body needs so I need to replace them. The same goes for Keto because we are eliminating a lot of food groups that would normally provide us with those nutrients we need to replace them with another source.

Here is our list of the supplements you could take while doing Keto. It is essential that you keep on top of your electrolytes, if you don’t you can feel ill, Keto flushes fluid out of the body and this also flushes out electrolytes. If you are low on salt this will deplete potassium, so you may need to top them both up, if you are are consuming under 50g of carbs per day you need to have a salt intake of 5g per day, this can be achieved by drinking 2 cups of broth/bullion and adding salt to your food everyday, if like me you are unable to consume bullion you can replace it with a supplement.

Keto stix

Ketostix test strips great for testing to see if you are in ketosis when you first start a keto diet.

Multi-vitamin

Most people don’t need to take a multi-vitamin as they get all they need from the food that they eat, as we are eliminating a lot of food groups we need to top our vitamins, some vitamins won’t work without another so choosing a good multi-vitamin will ensure you are getting the right ones.

Omega 3 & Omega 6

Omega 3 and omega 6 are fatty acids, they are essential to the body to build healthy cells and also for brain and nerve function, there is also evidence to suggest that we can use these fatty acids help in the fight against heart disease, Alzheimer’s, other age related disorders and also type 2 diabetes. We are not able to produce these fatty acids naturally so we either have to supplement them or eat foods that are rich in them such as salmon, tuna, mackerel, flax seeds, corn oil, soybean oil, sunflower oil and walnuts, because some of these foods are not allowed on Keto we should supplement them.

MCT oil

MCTs or Medium Chain Triglycerides (of Medium Chain Fatty Acids) are fatty acids. MCT oil is translucent and tasteless liquid at room temperature, it is naturally occurring in coconut oil but is available in a concentrated form. MCT oil is not digested instead it is processed by the liver giving us fast longer lasting energy. It is also said that it can improve gut bacteria, immune function and also help with balancing hormones, as with coconut oil you should introduce it slowly as it can cause am upset tummy. It can be used for homemade mayo, or even in bullet proof coffee.

Zinc

Zinc is found in cells throughout the body, it is essential for the immune system to function correctly. It also aids in cell division, breaking down carbohydrates and healing wounds

Symptoms can include

  • Frequent infections
  • Hypogonadism in men
  • Loss of hair
  • Wounds that take a long time to heal
  • Trouble seeing in the dark
  • Poor appetite
  • Skin sores
  • Issues with the sense of taste
  • Issues with the sense of smell
  • Slow growth

Magnesium

Magnesium is an anti-inflammatory, it is responsible for lots of bodily functions, magnesium has been used as a protection against Alzheimer’s and arthritis.

Symptoms can include

  • Calcium deficiency
  • Type 2 diabetes
  • Poor heart health
  • Weakness
  • Muscle cramps
  • Respiratory issues
  • Potassium deficiency
  • Poor memory
  • Tremors
  • Anxiety
  • Nausea
  • High blood pressure
  • Dizziness
  • Fatigue
  • Difficulty swallowing
  • Confusion

Vitamin D

Vitamin D helps to regulate the amount of calcium and phosphate in the body, nutrients which are needed by the body to help keep teeth, bones and muscles healthy as well as reducing inflammation.

Symptoms can include

  • Difficulty thinking clearly
  • Unexplained fatigue
  • Frequent bone fractures
  • Bone pain
  • Muscle weakness
  • Soft bones that may result in deformities

Vitamin B12

Vitamin b12 helps to keep the body’s nerve and blood cells healthy, it also helps create DNA. Coeliacs are prone to developing a b12 deficiency as the damage to the gut doesn’t allow you to absorb vitamins.

Symptoms can include

  • Extreme tiredness
  • Psychological problems, which may include depression and confusion
  • Lack of energy
  • Muscle weakness
  • Brain fog
  • Problems with understanding and judgement
  • Pins and needles
  • Sore and red tongue
  • Mouth ulcers
  • Disturbed vision

Calcium

Calcium is responsible for giving us strong teeth and bones, it also stabilises blood pressure, without calcium you are risk of developing osteoporosis, calcium deficiency disease and osteopenia. if you are taking magnesium you should take it combined with magnesium with a 50/50 mix.

Symptoms can include

  • Easy fracturing of the bones
  • Numbness and tingling in the hands, feet, and face
  • Confusion or memory loss
  • Muscle cramps
  • Muscle spasms
  • Weak and brittle nails
  • Depression
  • Hallucinations