Greens powders can be added to drinks, shakes and smoothies, making them a convenient way to increase your intake of healthy produce. Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood ( 12). Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system ( 1).

One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system. We caught up with one of our nutritionists, Emily Rollason, for her expert advice on the best keto supplements. What are the minerals and nutrients that keto diet followers may be missing? Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet ( 31, 32). When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.

What are the minerals and nutrients that keto diet followers may be missing?

The advertisement, together with the leaflet enclosed with the delivery, say that the tablets are made in the UK. However, the bottle clearly states that the product is made in the USA. HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts ( 29, 30). In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects.

It’s unlikely that a supplement can cause too much of a concern if you’re following a ketogenic diet. As a rule of thumb, keto dieters’ nutrient intake needs to be around the 70% fat, 25% protein and 5% carbohydrate mark. 1

What type of supplements do people need on a keto diet?

Medlin says the health risks also depend on the types of food eaten. Eating an unhealthy diet containing lots of saturated fat may increase health risks such as heart disease and stroke. Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue ( 21). The billing cycle of the chosen period is also stated in the little box when selecting the one you prefer - whether 1, 3, 6 months, etc. If you've seen a product that you've found advertised on social media or a search engine, think carefully about the offer - we recommend that you: Adding sodium through diet is the best strategy. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs.