Imagine feeling energized, focused, and unstoppable on your keto journey—all thanks to a group of tiny but mighty nutrients. Welcome to the world of B vitamins on the keto diet.
This article explores how these powerhouse vitamins can supercharge your keto lifestyle and help you conquer common diet hurdles.
So, whether you’re a keto newbie or a seasoned pro, get ready to unlock the full potential of your diet and take your health to new heights!
Table of Contents
Understanding B Vitamins
B vitamins are a group of several essential vitamins that can benefit your body. There are eight B vitamins in total, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). B vitamins can be found in many foods like meat, fish, dairy, grains, leafy green, and legumes.
These water-soluble vitamins are essential for the body and are crucial in many bodily functions. Since they are water-soluble, they cannot be stored in the body like fat-soluble vitamins. That means that you have to get B vitamins from your diet regularly.
The Benefits of B Vitamins
As we mentioned, B vitamins play a crucial role in the body and have many health benefits. Here are a few of the health benefits of B vitamins:
- Energy production: B vitamins help convert food into energy. They can also help break down carbohydrates, fats, and proteins so that they can be absorbed by the body and used as fuel.
- Brain function: Vitamins B9 and B12 are essential for brain function. These B vitamins help in the production of neurotransmitters like serotonin and dopamine. These two neurotransmitters help control mood, appetite, and sleep. Deficiency of these can cause anxiety, depression, and memory loss.
- Heart Health: B6, B9, and B12 help to maintain heart health. They can reduce the risk of Alzheimer’s, stroke, and heart disease by lowering the homocysteine level.
- Skin Health: B7 is important in healthy skin, hair, and nails. B vitamins can promote cell growth, preventing flakiness and dryness of the skin and maintaining healthy nails and hair.
- Digestive Health: B vitamins are also necessary for healthy digestion. They can help maintain the lining of your gut and prevent issues like diarrhea, constipation, and bloating.
B Vitamin Deficiency
Since B vitamins are so essential for many body functions, the lack of B vitamins can cause problems. B vitamin deficiency can lead to many health issues, such as:
- Neurologic problems: If you become deficient in B12, it can cause problems such as numbing or tingling in your hands and feet. It can also contribute to anxiety, depression, confusion, and memory loss.
- Skin disorders: Lack of B vitamins can cause skin issues like cracking at the corner of your mouth, a sore tongue, or dermatitis.
- Anemia: Lack of the B vitamins B12 and folate can cause anemia, which causes weakness, fatigue, and shortness of breath.
- Digestive problems: Missing out on B vitamins can cause you to lose appetite and other issues like diarrhea.
- Congenital disabilities: B vitamin deficiency during pregnancy can impact the baby. There can be an increased risk of the baby having a neural tube defect.
Overall, the body needs B vitamins, and you need to get those vitamins from your diet or supplements. B vitamins have many benefits for your body, and a lack of B vitamins can be bad for your overall health.
Nutritional Challenges of the Keto Diet
As you probably know, the keto diet can severely restrict certain foods from your diet. The diet requires limiting carbohydrates, increasing fat, and maintaining moderate protein levels. Sticking to these strict rules is one of the main challenges of the keto diet, but can these restrictions lead to other nutritional challenges?
Impact of the Keto Diet on B Vitamins
Many foods that are rich in B vitamins are also foods that are restricted when you are on the keto diet. These include grains, fruits, and legumes. This can mean that people who follow a keto diet may not get enough B vitamins.
In addition, the keto diet can alter the bacteria in your stomach. This can affect how the body can absorb the B vitamins you eat. So even if you eat enough B vitamins on keto, your body may not absorb them all.
Another potential issue on the keto diet is dehydration and electrolyte imbalance. These are two other issues that can limit the ability of your body to absorb the essential B vitamins in your diet.
As noted above, lacking B vitamins can cause some concerning issues with the body. B vitamins are essential for health, if you follow a keto diet, you may not get enough of these important vitamins.
It would be best to watch out for symptoms of B vitamin deficiency when you are on keto. These include tingling or numbness in hands and feet, mouth sores or a swollen tongue, confusion or memory problems, muscle weakness, difficulty breathing, mood changes or depression, reduced immune function, digestive issues like diarrhea and constipation, or loss of appetite.
How to Get B Vitamins on the Keto Diet
Now that we understand how important B vitamins are, the negative effects of not getting enough of them, and how keto can make it even more difficult to get enough B vitamins, we can discuss how to increase B vitamins if you are on keto.
Keto Friendly Foods That Contain B Vitamins
We know that B vitamin foods are restricted on the keto diet due to their high carb count, but some foods are rich in B vitamins that you can eat on the keto diet. Many vegetables are keto-friendly, but not all contain high levels of B vitamins.
Here are some of the best keto-friendly foods to boost your B vitamin levels:
- Meat: Beef, pork, and poultry are great sources of B vitamins, particularly B12.
- Fish: Fatty fish like salmon, tuna, and mackerel are rich in B vitamins, especially B6 and B12.
- Eggs: Eggs are a good source of B vitamins and can easily be incorporated into a keto diet.
- Dairy: Cheese, milk, and yogurt all contain B vitamins, particularly B2 and B12.
- Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds are all excellent sources of B vitamins, especially B1 and B6.
- Leafy Greens: Spinach, kale, and other greens are rich in B vitamins, particularly folate (B9).
- Avocado: Avocado is a great source of several B vitamins, including B6 and B5.
- Mushrooms: Mushrooms are a good source of several B vitamins, including B2 and B3.
- Berries: Berries such as strawberries and raspberries contain B vitamins, particularly B6 and folate (B9).
- Low-Carb Vegetables: Broccoli, cabbage, and cauliflower contain B vitamins, particularly B6 and B2.
Eating more foods rich in B vitamins can help you reach the required mountains. This can help you reduce the chance of the downsides of not consuming enough B vitamins and increase your overall health while on the keto diet.
B Vitamin Supplements
Sometimes it isn’t easy to get enough B vitamins strictly through your diet. One way to make up for this is by using a B vitamin supplement. These are keto-friendly dietary supplements designed to help increase the levels of B vitamins in your body. Here are a few options for supplementing B vitamins on the keto diet.
B Vitamin Complex Pills
B vitamin complex includes the essential B vitamins that your body needs in a convenient capsule or tablet. This is a simple and convenient way to boost the levels of B vitamins in your body.
- Brain cell function support supplement: contains one 160 count bottle of Nature Made Super B Energy Complex Softgels for a 160-day supply
- These Super B Complex vitamins offer certain B vitamins that help support brain cell function
- This Nature Made B Complex supplement also helps provide energy metabolism support (1)
- Provides all 8 essential B vitamins, including Folic Acid (B9) and Vitamin B12
- Adults take one of these Super B vitamin softgels daily with water and a meal
- These Nature Made B Complex softgels have no color added, no artificial flavors, no preservatives and are gluten free
- United States Pharmacopeia (USP) Verified, Pharmacist Recommended Vitamin & Supplement Brand*
- These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure, or prevent any dise
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Keto-friendly Drinks with B Vitamins
Many different drinks or shakes are keto-friendly and contain essential B vitamins. These drinks often include electrolytes and sometimes BCAA or ketone salts like BHB. These drinks are another way to increase B vitamin levels in the body.
- Enhanced Electrolytes for Hydration & Recovery. Enhanced with BCAAs, Real Salt, and B-Vitamins for hydration, recovery, and stamina support.*
- Real Salt. BCAAs. B-Vitamins. An all-in-one hydration and recovery drink formulated with an extensive electrolyte complex including Sodium from Real Salt, Potassium Citrate, Magnesium, and Zinc for maximum hydration — and enhanced with BCAAs such as L-leucine & L-valine as well as a full Vitamin B complex to help accelerate recovery and improve stamina.*
- No added sugar. No added calories. The best-tasting sugar free electrolyte powder you will ever taste made with all-natural derived sweeteners. NO ADDED: sugar, calories, caffeine, gluten, dairy, soy, nuts, artificial ingredients.
- Lab-Tested, GMP Compliant - Using only the highest-quality, thoroughly-tested ingredients, this product is manufactured in a facility following GMP guidelines. The product is then 3rd party Lab-Tested to assure the quality of the ingredients.
- Also known as/searched by: keto powder electrolytes keto friendly keto electrolytes keto boost keto drink keto vitamins keto electrolyte keto drink mix keto electrolyte powder electrolyte powder k
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Increase the Absorption of B Vitamins
In addition to adding B vitamins by using supplements, you can increase the absorption rate of B vitamins with supplements. Here are some of the best accessories to help improve the amount of B vitamins your body can soak up.
Probiotics
Probiotics are beneficial bacteria that live in the gut and help digest and absorb nutrients, including B vitamins.
- Designed for Keto Dieters: Our Keto Probiotic is specifically formulated to support your ketogenic diet with beneficial probiotics, helping to optimize gut health and enhance your keto lifestyle.
- Advanced MAKTREK Bi-Pass Technology: Ensures that the beneficial probiotics survive stomach acid and reach your intestinal tract, where they are needed most, for maximum potency and effectiveness.
- Balanced Probiotic Blend: Featuring a blend of four powerful probiotic strains (Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, Lactobacillus paracasei) to support a healthy gut and immune system.
- Prebiotic Support: Includes Marine Polysaccharide and Fructooligosaccharide, which serve as food sources for the probiotics, promoting their growth and activity for overall gut health.
- Made with Quality and Care: Our Keto Probiotic is non-GMO, gluten-free, and manufactured in a GMP-certified facility to ensure purity and poten
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Digestive Enzymes
Digestive enzymes help break down food and improve nutrient absorption, including B vitamins.
- SUPPORTS HEALTHY DIGESTION*: NOW Super Enzymes is a comprehensive blend of enzymes that supports healthy digestion.* Take one capsule with a meal.
- Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery
- BREAKS DOWN FATS, CARBS, AND PROTEINS*/OPTIMIZES NUTRIENT AVAILABILITY*: Formulated with bromelain, ox bile, pancreatin and papain, Super Enzymes helps to optimize the breakdown of fats, carbohydrates and protein.*
- CERTIFICATIONS/CLASSIFICATIONS: Soy Free, Made without Gluten, Keto Friendly
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
- Packaged in the USA by a family owned and operated company since 19
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Vitamin C
Vitamin C can help improve the absorption of B vitamins in the gut.
- Immune support supplement: contains one 100 count bottle of Nature Made Vitamin C 1000 mg Tablets for a 100-day supply
- These Nature Made Vitamin C 1000mg tablets are Vitamin C supplements that help support immune health and provide antioxidant support
- Vitamin C is necessary for the body to produce collagen, which helps support healthy skin
- Adults take one of these 1000mg Vitamin C tablets daily with water and a meal
- This Vitamin C for adults antioxidant supplement has no color added, no artificial flavors, no added preservatives and is gluten free
- United States Pharmacopeia (USP) Verified, #1 Pharmacist Recommended Vitamin & Supplement Brand
- These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure, or prevent any dise
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Magnesium
Magnesium is essential for the absorption and utilization of B vitamins in the body.
- Heart, bone and nerve support supplement: contains one 200 count bottle of Nature Made Magnesium Oxide 250 mg Tablets for a 200-day supply
- Magnesium 250mg helps relax the body and supports muscle relaxation, nerve, heart and bone health
- Magnesium is an essential mineral that is required for more than 300 enzymatic reactions in the body
- Adults take one Nature Made 250 mg Magnesium tablet daily with water and a meal
- These Magnesium Oxide 250mg tablets are gluten free and contain no synthetic dyes and no artificial flavors
- #1 Pharmacist Recommended Vitamin & Supplement Brand
- These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure, or prevent any dise
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Zinc
Zinc is necessary to absorb and utilize B vitamins, especially B6.
- Immune health and antioxidant support supplement: contains one 100 count bottle of Nature Made Zinc 30 mg Tablets for a 100-day supply
- Immune support mineral: This Zinc 30 mg supplement supports the bodys natural immune defense system
- An antioxidant: Zinc supports the vital functions of over 100 different enzymes in the body which is important for overall health
- Key skin health nutrient: Zinc helps support healthy skin
- Adults take one of these Zinc tablets daily with water and a meal; these gluten free Zinc supplements have no color added, no artificial flavors and no preservatives
- United States Pharmacopeia (USP) Verified, Number 1 Pharmacist Recommended Vitamin & Supplement Brand*
- These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure, or prevent any dise
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Supplementing with B vitamins can be very beneficial when you are on the keto diet because it can be straightforward to not consume enough of these valuable vitamins on keto due to the diet’s restrictions.
Conclusion
This article discusses how important B vitamins are for overall health and how the body can suffer if you don’t eat enough of these essential vitamins. We learned that the keto diet can make it even more challenging to get enough B vitamins.
However, we discovered that many keto-friendly foods contain B vitamins and that you can get additional B vitamins by using supplements. You can also increase the absorption rate of B vitamins by taking some supplements.
Using the information in this article, you can increase the amount of B vitamins you consume and your overall health while on the keto diet.
