Top Keto Diet Supplements To Take for Better Health

The ketogenic (keto) diet restricts carbohydrates, limiting the amount of nutrients you may get. You may develop nutrient deficiencies while on the keto diet. Taking certain supplements, such as fiber, calcium, and magnesium, can help compensate for the lost nutrients.

The Food and Drug Administration (FDA) minimally regulates supplements for efficacy and safety, so consult a healthcare provider before starting them.

The keto diet is a high-fat, moderate-protein, low-carbohydrate meal plan. Eating this way puts your body in a state of ketosis, in which you burn fat instead of sugar for energy.

Carbohydrates contain many essential nutrients. When eating a keto diet, you may need to take supplements to meet your daily nutrient needs.

For example, without enough calcium and vitamin D, your bones may not be as strong. This can increase your risk for osteoporosis (bone loss). Or, without enough iron, your red blood cells can shrink, potentially causing iron deficiency anemia.

1. Fiber

Fiber is essential for digestive health and helps manage weight. Women need 25 grams (g) of fiber daily, while men need 38 grams.

Most sources of fiber come from whole grains, fruits, legumes, and vegetables, all of which are carbohydrates. A lack of fiber increases the risk of heart disease and colorectal cancer.

Some fiber-rich foods are lower in carbohydrates. They include:

Eating only these low-carb sources of fiber may not be enough, so a daily fiber supplement could help you meet your daily fiber needs. Speak with a healthcare provider about the best fiber supplement and dosage for you.

2. Magnesium

Many high-magnesium foods, like whole grains, bananas, and beans, contain too many carbs to be keto-friendly. However, magnesium plays a key role in over 300 processes in your body, including:

• Keeping your immune system healthy
• Maintaining blood sugar levels
• Preventing and managing high blood pressure, heart disease, and diabetes
• Producing energy and proteins
• Regulating heart rate
• Strengthening bones
• Supporting nerve and muscle function

Women need 310-320 milligrams (mg) of magnesium daily, while men need 400-420 milligrams. Some keto-friendly, magnesium-rich foods include spinach, broccoli, and kale.

Taking a magnesium supplement can help fill in any nutritional gaps. Talk to a healthcare provider about taking a magnesium supplement. Too much magnesium may cause nausea, diarrhea, and stomach pain.

3. Calcium

The keto diet typically limits your carb intake to 20-50 grams daily. Dairy is a good source of calcium, but it is also high in carbs.

Similarly, calcium-fortified orange juice and tofu are both good sources of calcium, but are not keto-friendly. However, adults aged 19-50 need 1,000 milligrams of calcium daily. Women over 51 need even more: about 1,200 milligrams daily.

Calcium serves many purposes. It:

• Helps muscles and blood vessels contract
• Releases hormones and enzymes
• Strengthens bones and teeth
• Supports the nervous system

Some keto-friendly sources of calcium include:

• Sardines and salmon with bones
• Kale
• Broccoli

A calcium supplement can help if you’re unable to meet your calcium intake through diet.

4. Iron

Iron is the fuel that allows every body cell to function correctly. Iron makes hemoglobin, a protein that delivers oxygen from your lungs to different body parts. It also helps your muscles use oxygen.

Men aged 19-50 need 8 milligrams of iron daily, while women aged 19-50 need 18 milligrams. Pregnant people need 27 milligrams of iron daily.

Many keto-approved foods contain enough iron, such as beef, oysters, kale, and spinach. However, the keto diet restricts other sources of iron, like cereal, lentils, tofu, and beans.

Eating meat can give you enough iron. However, iron deficiency is still possible, especially for women. Consult a healthcare provider if you cannot meet your iron intake through diet.

5. Vitamin D

Dairy and cereal are good sources of vitamin D, but these foods are high in carbs.

Adults aged 19-70 should aim for 600 international units (IUs) of vitamin D daily. Vitamin D is an essential nutrient with many key roles, such as:

• Helping your body absorb calcium
• Protecting against bone diseases like osteoporosis
• Supporting your nervous, muscular, and immune systems

Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D if you’re on the keto diet. A daily vitamin D supplement can help you meet your needs. Ask a healthcare provider about the right type and dosage of vitamin D for you.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate eating approach. One of the long-term impacts of the keto diet is nutrient deficiencies. Ensure you eat plenty of keto-friendly foods rich in fiber, magnesium, calcium, iron, and vitamin D. Consult a healthcare provider about supplementation if you cannot meet your goals through diet.