The ketogenic diet (keto diet) is a high-fat, very low-carbohydrate, and moderate-protein diet known for inducing a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. Supplements can be helpful when following a keto diet to ensure nutrient sufficiency and to mitigate potential side effects.

Common Supplements for a Keto Diet

1. Exogenous Ketones: These supplements, like beta-hydroxybutyrate (BHB) salts, can help maintain ketosis even if one's diet has temporary lapses in carbohydrate intake. Studies indicate that BHB supplements do not have detrimental impacts on safety metrics in healthy adolescents¹.

2. Electrolytes: Due to the diuretic effect of the keto diet, it's common to lose electrolytes (sodium, potassium, and magnesium). Supplementation can prevent imbalances and associated symptoms like muscle cramps and fatigue².

3. MCT Oil: Medium-chain triglycerides (MCTs) are fats that can rapidly convert into ketones, providing a quick source of energy³.

4. Fiber: Given the low intake of fruits and grains on a keto diet, fiber supplements can help maintain digestive health and prevent constipation.

5. Omega-3 Fatty Acids: These are essential fats that support cardiovascular health and can counteract the high intake of omega-6 fats that are more prevalent in a keto diet³.

6. Vitamins and Minerals: A multivitamin can help cover any potential deficiencies in vitamins and minerals like vitamin D, calcium, and iron, which may arise due to dietary restrictions⁴.

Other Considerations

• Digestive Enzymes: To aid in the digestion of the increased fats, digestive enzymes may be beneficial.
• Probiotics: These can support gut health, especially since dietary changes can sometimes affect gut flora.

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Footnotes

1. Matthew Stefan. "The Effect of Exogenous Beta-Hydroxybutyrate Salt Supplementation on Metrics of Safety and Health in Adolescents," PubMed Central, 2021. ↩

2. Cliff J. d C. Harvey. "The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review," PubMed Central, 2018. ↩

3. Christiaan G. J. Saris. "Ketogenic diets and Ketone supplementation: A strategy for therapeutic intervention," PubMed Central, 2022. ↩ ↩²

4. Cliff J. d C. Harvey. "The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review," PubMed Central, 2018. ↩