Many people on ketogenic diets could be lacking in several vitamins and minerals. That's why we put together a list of the best vitamins for the keto diet. While the keto diet is generally healthy, the restrictions on certain foods mean we miss out on several key nutrients. To overcome the lack of vitamins and minerals, many people turn to dietary supplements. So what are the best vitamins for the keto diet?
Best Vitamins for the Keto Diet
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Vitamin D is an important vitamin that the body must absorb instead of making on its own. Many people are thought to be deficient in Vitamin D, especially in areas of low sunlight. It's responsible for the regulation of sex hormones, immunity, and inflammation. It's vital to consume adequate levels of Vitamin D, but most people are not getting enough, even people supplementing the vitamin. You can check if you are deficient with a simple blood test but most people just supplement Vitamin D anyway. You should add 5,000 to 10,00 IU of Vitamin D daily in the morning.
When you start to supplement with Vitamin D, it can also increase the need for Vitamin A. It can help protect your vision from age-related decline. Vitamin A has been shown to lower the risk of certain types of cancer. It supports a healthy immune system and helps reduce the risk of acne. Bone health is another benefit of Vitamin A, along with keeping the reproductive system healthy.
Our bodies cannot produce, omega-3, an essential fatty acid. That means we must consume adequate levels of omega-3 in our diets. Omega-3 is important for preventing dementia, depression, and anxiety. It supports lower inflammation, brain health, and heart health. Omega-3 three contains DHA which can help improve your eye health. It's very important for developing a healthy brain. It can help fight autoimmune diseases such as type-1 diabetes. Omega-3 can help reduce the fat levels in your liver and support healthy joints and bones. It's recommended to take about 3000-5000 mg of omega-3 oil per day with high EPA/DHA concentrations.
Most of the time you're taught to lower your sodium intake. However, on the keto diet, you actually may want to increase your sodium intake. A lack of sodium can cause several problems including fatigue, heart palpitations, headaches, and constipation. Most people need to consume about 3,000 to 5,000 mg of sodium per day when using the keto diet.
Electrolytes like potassium and sodium are very important on the ketogenic diet. Potassium helps regulate the fluid balance in your body. It's also important for your nervous system health. Potassium can help to regulate muscle and heart contractions. It can also help to reduce blood pressure, protect against strokes, prevent osteoporosis, and prevent kidney stones.
Magnesium is another important electrolyte. Over 50% of Americans are deficient in magnesium. Magnesium is important for keeping the primary energy system of our cells working properly. It also plays a role in bone health and calcium absorption. Magnesium plays an important role in carbohydrate and glucose metabolism. Several studies have shown that magnesium can lower the risk of diabetes. It's also good for heart health, migraines, and anxiety. It's recommended to take about 500mg of magnesium before bed.
Calcium is often flushed out of your system, like other electrolytes, when you're on a keto diet. Strong and healthy bones are built using calcium. Nerves, muscles and the heart need calcium to function properly. There have been several studies that show calcium may have more significant benefits than just bone health. It may help protect against conditions such as high blood pressure, diabetes, and cancer. It's recommended to take between 1000 and 2000mg of calcium per day.
John Ward has been experimenting with low carbohydrate diets since the early 2000s. He successfully used a low carb diet to lose 50lbs in the past and currently follows a keto diet for a variety of reasons including general health and managing mood levels.