The ketogenic diet is one of the most popular diets in the world, especially amongst athletes looking to slim down while building up. But if you’ve done a little research on it, you may have figured out that it’s rather restrictive – there are lots of foods you can’t consume. This explains the importance of taking ketosis supplements to replace the nutrients from foods you aren’t allowed to eat, like carbs and dairy.
In addition to the lack of nutrients, the keto diet also takes a toll on your body. Dieters tend to experience symptoms like headaches and fatigue. Because the diet is high in fat, it can also be tough on the digestive system, resulting in nausea, diarrhea and bloating. Once ketosis is achieved (when the body is burning fat rather than carbs for energy), most individuals stop experiencing these symptoms. Not only does the body gets used to the new diet after a few weeks, but by that time, most new keto dieters start to supplement their nutrition.
When it comes to ketosis supplement Australia specialized stores offer a variety of them – from nutrient replacements to energy boosters to performance to electrolytes. Some of them are formulated to aid the gastrointestinal system in digesting the fat-rich diet, while others can increase the rate at which the body burns fat. Some supplements help improve ketones beyond what the body can produce itself, speeding the path toward ketosis. Just like casein and whey protein supplements are essential for bodybuilding, the ketosis supplements listed below are particularly valuable to achieving the desired results when you are on the keto diet.
Medium Chain Triglyceride (MCT) Oil
MCT is a fat extracted from coconuts. It is considered one of the best ways to boot ketosis. That is because it only takes a few steps for the body to turn MCT oil into ketone energy for the cells. While on the keto diet, you’ll want to maintain your ketone levels in a fat-burning state to enjoy all those ketosis benefits, like amplified brain power and fewer cravings. If you are also looking to achieve better results at the gym, there is also evidence that MCT oil may even boost your athletic performance.
Like with other supplements, not all MCT oils are created equals. That is why you need to make sure the ketosis supplement Australia retailer you choose offers high-quality products. Some MCT oils contain additives that won’t give you the same ketone boost, or they mostly consist of coconut oil, which the body doesn’t even treat like an MCT. Start with just 1 teaspoon a day. You can use it to make your keto-friendly salad dressing or drizzle it over a steak.
When you eat a high-carb diet, your body stores carbs in the form of glycogen, which are energy reserves. When you go hours without eating or do something demanding, your body starts to burn the glycogen stores for fuel. This is not the case when you are on a keto diet. As you don’t eat carbs or sugars, you get low on glycogen stores. When your body’s energy levels are low, it burns fat for energy instead. Here is where it’s important to supplement electrolytes.
To store glycogen your body needs a lot of water, the reason why you lose several kilos of water weight in your first few days in ketosis. That water weight is your glycogen stores being emptied – water goes with them. As you lose water, your kidneys excrete electrolytes to keep your system balanced. You continue to excrete electrolytes for as long as you are in ketosis, which can result in sodium, potassium and magnesium deficiencies, as well as muscle cramps and headaches.
Supplementing with electrolytes can help prevent these side effects. The best keto electrolytes to take are magnesium (400 mg/day), potassium (2000mg/day) and sodium (1500-2300mg/day).
Folate is one of the B vitamins and it’s an important building block for your brain and DNA synthesis. Folate deficiency is linked with cognitive dysfunction, fatigue and depression, as well as a higher risk of stroke, heart disease and dementia. Although complex carbs and leafy greens are the best sources of folate, eating enough of them can be challenging when you’re on a keto diet.
One vitamin you’ll want to take together with folate is vitamin B6. The two complete each other, so it’s important to have plenty of both. If you eat plenty of port, beef, eggs, you probably have enough B6 vitamins as they’re all high in this type of vitamin.
To keep your brain function and DNA synthesis functioning correctly, take folate supplements daily. When choosing a keto folate supplement, opt for methyl folate instead of folic acid. If you don’t eat meat, pair it with vitamin B6.
Is Safe to Take Keto Supplements?
Keto supplements are relatively safe, but because they aren’t regulated by the FDA for their purity, safety and effectiveness it’s best to consult with your doctor. By evaluating your overall health, electrolyte levels and other blood parameters your doctor will be able to tell whether it is safe for you to drink keto supplements or not.