The 6 Best Keto Supplements For The Ketogenic Diet

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So you’ve decided to make change and hop on the keto train. The keto diet is one of the hottest diets in the world right now, and for good reason. The keto diet is a low carb diet in which the body produces ketones in the liver to be used as energy. The ketogenic diet can help you lose weight in a healthy way, prevent an onslaught of diseases (such as cancer, diabetes, and heart disease, improve mental clarity, and give you more energy throughout the day. Many of the world’s top performers incorporate a ketogenic diet into their arsenal.

Let’s take a quick look at the science of the ketogenic diet:

When you eat something high in carbs, your body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

On a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. Since the glucose is being used as a primary energy, your body will store an excess amount of unused fat. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Since you know what foods to eat for your keto diet, consider adding in an amalgam of supplements to take it to the next level. Supplements aren’t 100% necessary on the keto diet, but I am almost unable to stick with it without them. Certain keto supplements can prevent or make minimal the effects of the keto flu, making the transition to a ketogenic diet much easier, especially in the early stages when you want to give up. Many supplements also can help boost energy levels and maximize your fat loss, giving you strength to power through workouts.

We’ve ranked our favorite supplements for the ketogenic diet below.

1. Exogenous Ketones

Taking exogenous ketones provides ketone bodies for you to burn as fuel right away, whether you’re in ketosis or not. This is why some people who aren’t following a keto diet will still take ketone supplements for energy. For the hard core keto crowd, taking exogenous ketones can help intensify the effects of the ketogenic diet and ketosis. Perfect Keto is a powdered drink mix that provides your body a dose of exogenous ketones.

Since it is from exogenous ketones, Perfect Keto provides the same benefits that endogenous ketones naturally offer your body. You will experience long-lasting energy, improved cognitive function, athletic performance, and mental focus, fat burning, and accelerated weight loss.

Just to be clear, exogenous ketones are not a replacement for the keto diet. Exogenous ketone supplements will definitely raise the ketone bodies in your blood, but they are simply supplementing your body with a fuel source, rather than putting you in ketosis. That being said, Perfect Keto can still be helpful for getting you back into ketosis when you’ve been following the keto diet and have exceeded your carb limit. You can pick up Perfect Keto’s Exogenous Ketone supplement on Amazon.

Main Benefits of Taking Exogenous Ketones on the Keto Diet:

Focus, concentration, stay in ketosis, cognitive function, energy, improved fitness, accelerated weight loss

2. MCT Oil Powder

MCTs stands for “medium-chain triglycerdies” which are a type of fat the the body uses for energy right away, as opposed to storing them as fat. Why are MCTs a great supplement for the ketogenic diet? Well, medium-chain triglycerides produce ketones more easily than long-chain triglycerides. There’s no need to understand the complicated science behind this, it’s just one of those accept and move on parts of the ketogenic diet. Basically, what it means for the keto diet is that less overall fat is needed to achieve a state of ketosis.

When we say high-fat consumption, what we really mean is consuming more fats than you’re probably used to in order to reach a state of ketosis. Medium-chain fatty acids allow you to do this efficiently and effectively. The immediate usage of MCTs for fuel makes them a great keto diet supplement for keeping you in a fat-burning energy state and meeting your daily macros for fat intake.

MCTs can be found in coconut oil, butter, cheese, and yogurt, but the best way to get a concentrated dose the body can quickly digest is by supplementing with MCT oil (in the form of softgels or liquid MCT oil) or MCT Oil Powder.

Perfect Keto MCT Oil Powder can also be easier on the stomach than liquid MCTs and can be added to hot or cold drinks, smoothies, and shakes. Use at least a half or whole scoop serving per day.

Main Benefits of Taking MCT Oil on the Keto Diet:

High-quality energy, high fat content, improved mental focus.

Recommended MCT Oil supplements: Left Coast Performance MCT Oil, Perfect Keto MCT Oil Softgels, and Perfect Keto MCT Oil Powder.

3. Creatine

One of the primary ways creatine supplements help us is by giving your body more of the energy it needs to perform repeated short, intense bursts without becoming fatigued. When first cutting carbs out of you diet, you could experience the “keto flu”, causing you to feel a bit weak and lethargic, especially in the gym. Creatine can offset this tremendously. After 3-4 days of taking creatine, I was feeling like myself in the gym again.

Listed below are many other ways creatine will help your body and brain.

  • Studies have shown creatine may boost ability to think quickly, allowing improved performance on intense mental tasks. This can help stave off brain fog initially experienced when you cut carbs from your diet.
  • Can help build muscle even in the absence of carbs. Gains of 2-3 lbs. of muscle after 10 days is not uncommon.
  • Creatine allows you to increase your strength and maintain exercise intensity on lower carbs and calories.
  • Research shows that creatine can help prevent exercise cramps, something that is very common when first adapting a keto diet.
  • Recovery during your workout won’t be compromised like it can be when first adapting to a keto diet.
  • Creatine can be taken as a powder, or pill form.

Main Benefits of Creatine Supplement on Keto Diet:

Prevent symptoms of keto flu, maintain and improve strength, weight loss, building lean muscle mass, athletic performance.

Recommended Creatine Supplement: Optimum Nutrition Micronized Creatine Powder or Optimum Nutrition Creatine Capsules

4. Omega-3 Fish Oil

Omega-3 fish oils provide a wealth of benefits to someone on a ketogenic diet (and anyone on any diet for that matter). While Omega-3 fish oil benefits include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema, they can optimize triglyceride levels when paired with the ketogenic diet.

One study validates that fish oil supplements utilized in a ketogenic diet can further optimize triglyceride levels. Researchers recruited 35 overweight subjects and divided them into two groups. The first group followed a Mediterranean ketogenic diet for four weeks. The second group followed the same diet, and also took three fish-oil supplements containing omega-3 fatty acids per day.

At the end of the four weeks, both groups showed significant decreases in triglyceride levels, but the second group that took the omega-3 supplements noticed a larger decrease of 19.6%! These findings are on-par with many others studies regarding omega-3 and the keto diet. The authors concluded that, “[omega-3] supplementation improved the positive effects of a ketogenic Mediterranean diet with phytoextracts on some cardiovascular/metabolic risk factors and inflammatory state.”

One of the cautions when following the keto diet is that some fatty foods are rich in omega-6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them. When we consume too many omega-6s and not enough omega-3s, this can promote systemic inflammation, which may play a role in the onset of many chronic illnesses and diseases, such as cardiovascular disease and arthritis. By taking an omega-3 supplement, we can maintain a healthy omega 3:6 ratio.

Main Benefits of Taking Fish Oil on the Keto Diet:

Optimize triglyceride levels, promotes a healthy heart, natural anti-inflammatory, contributes to keto diet high fat intake requirements.

Recommended Omega-3 Fish Oil supplement: Dr. Tobias Omega-3 Fish Oil Non-GMO 180 count

5. Electrolytes

When you drastically reduce your carb consumption on the keto diet, one of the biggest concerns is not getting enough electrolytes. By cutting out starchy fruits and veggies, you unfortunately lose out on the best natural sources of electrolytes.

One of the primary causes of the keto flu can be attributed to low electrolytes. When you feel the wrath of the keto flu, you may want to throw in the towel – but by taking an electrolyte supplement daily, you stave off many keto flu side effects. Electrolytes are even more vital if you plan to be active while on the keto diet.

Many people can accidentally fall out of ketosis by take taking an electrolyte supplement that contains added sugars. That’s right, even a few sips of Gatorade could throw you out of ketosis. To avoid this, make sure to take an electrolyte supplement that contains no sugar or artificial ingredients such as Utlima Replenisher.

By the way, you can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt.

Main Benefits of Electrolyte Supplements on the Keto Diet:

Improved workouts, prevent symptoms of keto flu, healthy muscle function, prevent dehydration, maintain healthy electrolyte levels.

Recommended Electrolyte Supplement: Ultima Replenisher

6. L-Glutamine

As we mentioned above, the low-carb nature of the keto diet severely limits eating fruits and vegetables, which are rich sources of antioxidants. Antioxidants are important for fighting toxic free radicals that form in the body. L-glutamine is an amino acid that also acts as an antioxidant, so adding it to your keto supplement stack can provide additional support for fighting cellular damage.

It’s also a fantastic choice for anyone who does intense exercise, which can naturally reduce glutamine stores. Supplementing can help build them back up after each workout to protect the body and support better recovery time.

L-glutamine has even more benefits, which is why it is a preferred supplement of world-class athletes. A 1995 study published in the American Journal of Clinical Nutrition states that supplemented glutamine can raise growth hormone levels. Also, according to a 2001 study published in the Journal of Nutrition, glutamine can stimulate your immune system.

Main Benefits of Taking Electrolyte Supplements on the Keto Diet:

Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts.

Recommended L-Glutamine Supplement: Pure Encapsulations 1000mg L-Glutamine Capsules