If you have been following the keto lifestyle, good for you.
I have been struggling with some deficiencies which have led to headaches and loss of energy.I just guess that my sodium intake has been lower than I actual need. I live on the island of Aruba where it is always hot which leads to more water loss due to sweating.On keto you do not retain water as well because of the reduced state of inflammation your body was in when eating too many carbs and fats combined. As we lose water we also lose a lot of sodium, vitamins and minerals.If you have been experiencing some minor loss of energy, loss of sleep or other ” side effects” on the keto diet? Then keep reading to find out what supplements actually work and are a great help on keto.
With the growth in popularity of the keto diet there have unfortunately some companies and individuals trying to make a quick buck by trying to sell or promote supplements that do not help or even hamper your progress in the long run.
After doing some extensive research here are the best supplements that you can take on keto.
I am not a doctor and you should always check with your doctor first, before starting any supplementation for any of the symptoms listed in this article. The cause or problem can be greater than just a deficiency.
Here we go!
Potassium and Magnesium have similarities when it comes to symptoms. But you need higher amounts of Potassium than you need Magnesium. You need about 4700 mg of Potassium per day. So taking pills is really not enough, you need to make sure you eat enough healthy foods to keep up with your daily Potassium needs.
Symptoms you may experience if you deficient on Potassium.
- Abnormal heart beat
- Muscle Cramp
- Sleep problems
- Muscle weakness (heart included)
About 98% is in your cell. Not in your blood stream. Potassium is vital for efficient nerve conduction.
The best foods for Potassium are: Avocado, Leafy greens, broccoli, fish (Cod, Halibut and Tuna), nuts (Brazil nuts and Hazel nuts), red meat (liver).
Magnesium is also a very important mineral for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure and many other processes.
It appears that 50% of people are deficient in Magnesium. Low Magnesium is the leading cause of heart attacks.
Take Magnesium if you are experiencing these effects: recommended dosage is 500 to 800 mg per day.
- Lack of sleep
- Bad breath
- Muscle cramps
Other symptoms of low Magnesium are daily fatigue, high blood pressure and or depressed mods.
Lack of sleep: When you on keto your carbohydrate consumption is way down. You do not have enough insulin that allows Serotonin to get into the brain that ultimately converts into Melatonin, which helps you sleep. Magnesium helps with this by turning on the relaxing portion of the brain.
Bad breath: You can get keto breath in the beginning stages of starting a keto and will eventually go away. But in the mean time, take Magnesium to neutralize this bad breath (sulfur compounds).
Muscle cramps: If you workout and get muscle cramps on keto, this can be caused by being dehydrated and of course have a Magnesium deficiency. Magnesium helps with ion transportation. With this gate way open we then allow other minerals (Sodium and Potassium) to go through as well.
Constipation: Magnesium helps to relax the muscle and also helps draw in water in your intestinal track to help you go to the bathroom more easily.
Leafy greens, nuts and seeds, avocado, egg yolks and dark chocolate are also a great source of magnesium, with the leafy greens being the best out of all of them.
I have a couple of links below to help you choose a Magnesium supplement.
Symptoms of low Sodium are:
- Low blood pressure
- Light headed
- Weak feeling
Sodium is the easiest of the other supplements to replace. Just add extra salt to your food. Himalayan Salt or Truffle salt or Sea salt will all replace your Sodium.
Low carb diet does make you lose Sodium which in turn makes you lose all other minerals like Magnesium and Potassium. So to keep Magnesium and Potassium in your body you have to add more Sodium.
Vitamin B-1, B-3 and B-5.
Symptoms of B1 deficiencies are:
- Nervous energy
- Swelling in your calves (Edema)
- Numbness in the hands or feet
- Invrease heart race.
- Car and seasickeness
What you can use to help with these symptoms are nutritional yeast. Don’t use the ones that have been fortified or enriched, use the natural ones.
Vitamin B3 is really good for lowering cholesterol that is coming out of the cells and into to the liver. Vitamin B3 is also good for the liver in general.
Vitamin B5 is a co-factor for energy metabolism, specifically for enzymes that help you break down fat. When you are converting from eating carbs to keto, you will need this vitamin B5.
B5 is also a key ingredient for making melatonin that helps you sleep.
Symptoms of vitamin B5 can be:
- Nerve Pain
Issues with B5 deficiencies can sometimes be related to a bad digestive system. The digestive system helps you make vitamin B5. A good diet is also key in the production of vitamin B5.
Vitamin is a fat soluble vitamin. This means that it can travel through fat and be stored that longer. It has the ability to travel through cells. This means that it can make a big impact of your skin.
Symptoms may include:
- Skin problems (flaking, white dots, acne, cystic acne)
- Vision problems
- Lubrication of the eye and mouth
Vitamin A you can get from these sources:
Cod liver oil, cheese, butter eggs, liver. Liver is one of the best vitamin A source. You can find an article on organ meats on keto here for more information.
Lack of bile can also be a cause for low vitamin A. You can also use a supplement to help you absorb vitamin A.
Symptoms of low vitamin D3.
- Acing of the bones (not joints)
- Chronic fatigue
- Easy fractures
- Frequent viral infections
- Depressed moods
- Slow wound healing
- Muscle aces (for no good reason)
Vitamin is easy to get from just sunlight. But for those who live in areas that have lack of sun, then you will have a problem to get enough vitamin D.
Good quality foods like: grass fed butter, organic egg yolks and pasture raised pork. These will all have a good amount of vitamin. Take vitamin D3 over D2. Vitamin D3 is better absorbed than vitamin D2.
Dairy is NOT a good way to get your vitamin D.
If you are going to take vitamin D3 supplement, take it in an oil filled gel cap. Do not take the ones that have inferior oils like soybean or canola oils. These oils do cause inflammation within the body. A full article on inflammation and oils you can read here for more information.
Take a supplement with a good oil like Olive oil.
Choline is great to reverse a fatty liver. Choline is great for fat digestion. Choline works well with bile to digest fat.
Choline also helps with constipation and hemorrhoids.
How to get Choline:
- Egg yolks
- Beef liver
If you do take Choline as a supplement do not take it more than 3 months.
By taking these supplements you will feel better, reverse a fatty liver and you can see it when the white up your eyes become brighter.
Vitamin K2 has to do with the transportation of Calcium, from the wrong place to the correct place.
If you are deficient in vitamin K2, potentially you can get calcification of the arteries which can lead to heart attacks.
Vitamin K2 transports Calcium from the soft tissue into the bone. K2 stimulates the building of bone (Osteoblast) and inhibits the break down of the bone (Osteoclast).
You can also get this vitamin from these foods:
- Grass fed meat
- Egg yolks
My father-in-law had a C.A.C. (Coronary Arterie Calcification) score of 2000. He has been using this Vitamin K2-M7 to help reverse this score. I will post an update when he gets the test done again.
Almost all of these deficiencies have the same symptoms, but how to know what to take? I would suggest looking at the most common symptoms and also look if there is another one that makes the list. Buy 1 or two supplements and see which ones will help remedies these symptoms.
A lot of these symptoms can be helped with just changing your diet if you are not already on the keto diet.
Personally I do have trouble with sleeping and loss of energy during the day. My first go to supplements are going to be Magnesium and nutritional yeast for the B vitamins. I am also going to try the Choline supplement to see if I will feel any difference. Now keep in mind that keto also helps with a fatty liver and I have been on the keto diet for over two years.
If you are taking any of these supplements and have seen improvements, please leave a comment in the section below, so that we can help each other out.
Thank you for reading.