Supplements for Ketogenic Diet: The nutritional supplements that should be used in ketogenic nutrition are a frequently asked issue. It is also very important as it affects the success of the ketogenic diet.
It is obvious that the ketogenic nutrition process is very difficult for newly adapted individuals. There are several reasons for this. New habits and changing macro rates aside; It is also very important to search for the necessary support to close the gaps and protect your health.
When I examine the questions that come for a long time, I see that my followers on the ketogenic diet have difficulty deciding on the support they will receive and they are indecisive.
If so, I have listed the supplements that should be taken in the ketogenic diet for you by my clinical experience.
If you are ready we go!
I have reviewed this topic for you as a video. If you want, you can quickly browse the video.
Use of supplements in the ketogenic diet
Soon, I will talk about many supplements that are familiar to you or that you may have heard of for the first time. At this point, it is useful to remind you.
The use of support should be related to needs. Any support you don’t need or use without consulting your doctor has the potential to harm you.
Therefore, be sure to consult your physician before supplementing in the ketogenic diet.
L-carnitine is an amino acid found naturally in your body that continues to carry the fatty acids in the cell to the mitochondria, the energy production center.
In the ketogenic diet, this molecule becomes more important. Because in the ketogenic diet, fat metabolism is accelerated and more fat is transported to produce energy. Thus, the need for l-carnitine molecules increases.
L-carnitine may also be beneficial if you exercise or have trouble entering ketosis.
You can see the working mechanism of L-carnitine in more detail above.
In this regard, you can review the Lynitine L-Carnitine Complex product, which I have formulated personally, which I have made the function of L-Carnitine the most efficient, you can get the product on our site by clicking this link.
Sodium, potassium, and magnesium
A ketogenic diet is shaped by low carbohydrate intake. Low carbohydrate intake reduces insulin secretion by lowering average blood sugar.
This creates a major change in body fluid balance: sodium excretion increases.
When the amount of sodium in the fluid filtered from the kidneys increases, water and other electrolytes (potassium and magnesium) follow.
In other words, a large amount of water and electrolyte is lost from your body shortly after entering ketosis. The flu-like situation (keto-flu) experienced in the first week of switching to ketogenic nutrition is usually due to intense mineral loss.
To balance the event, the only thing to do is to increase the mineral intake. Magnesium deficiency is common, especially since you are away from mineral-rich carbohydrate sources in the ketogenic diet.
On top of this information, when you consider that magnesium is involved in nearly 300 chemical reactions in the body, it seems necessary to supplement the deficiency.
My recommendation is the citrate, glycinate, or taurate form. Of course, there are special situations where all forms should be preferred.
It is usually possible to get the sodium and potassium loss with salt and vegetables added to the meal.
If you feel deficient in sodium and potassium intake, you should definitely supplement it.
Intense selenium deficiency, which is especially seen in children who follow a ketogenic diet for a long time, can be life-threatening by causing muscle disorders ( 1 ).
Therefore, selenium should be measured at the cell level of those who have an uncontrolled ketogenic diet or children who are not compatible with nutrition, and if deficiency is considered, it should be supplemented.
In addition, if we are thinking about inflammation and planning a low-carbohydrate anti-inflammatory diet, you can choose more than selenium in the right amount.
Individuals who have difficulty entering ketosis often prefer MCT oils (medium-chain triglycerides).
There is a very simple, scientific, and logical reason for this. MCT oils are not transformed into energy through long processes like other fatty acids.
After being absorbed into the body, it is transported to the liver and used for energy to form a ketone. This helps both to create more ketones and to enter ketosis quickly and to provide fast fuel in situations where energy needs increase, such as exercise.
Nothing is an obstacle to maintaining a ketogenic diet. The digestive enzyme can be used in a ketogenic diet, especially for elderly individuals, people with gall bladder removed, and people whose digestion is impaired for any reason.
Because the intense fat or fiber content (from leafy vegetables) consumed in the ketogenic diet can make digestion difficult.
In addition, people who practice intermittent fasting to increase blood ketone levels may experience extra digestive difficulties because they want to eat more at fewer meals.
In such cases, the stages where digestion is disturbed can be determined and the correct digestive enzyme can be given.
The fact that the ketogenic diet is fat-heavy may show it as a criminal in terms of changing blood cholesterol values. But don’t be mistaken; the change often does not reach dangerous levels and does not increase the risk of cardiovascular disease.
However, if your blood cholesterol levels are progressing suspiciously and you are in a risky group for cardiovascular health, intervention may be required.
There are a few things to do at this point. The first option is to add omega 3 fatty acids to the diet as a supplement. Especially DHA-concentrated omega 3 is the supplement that will help you the most to correct your blood fats.
But if you want to reduce cholesterol absorption, psyllium can be used instead of omega 3 oils.
This helps to relieve constipation with increased fiber intake and reduce uncontrolled cholesterol absorption.
Do you need other support?
The ketogenic diet requires attention because it is a diet that can change many different metabolic processes from different points.
In this context, I need from time to time in the patients I follow in the clinic,
Support can be included in the process. Of course, for this and other supports I mentioned above, variables such as dosing and consumption time should be shaped depending on the person.
Now you know the commonly used supplements in the ketogenic diet. Don’t forget to share any other details and ideas you are curious about!