Do you want to make sure you’re getting the right nutrition with supplements for a ketogenic diet? This post will help you learn about the best supplements for keto dieting and how they may help to reduce the symptoms of the keto flu.
As your body adjusts to having way fewer carbohydrates in your diet, you might feel a bit sick, dizzy, irritable and tired. Brain fog and cravings for carbs and sugar are also to be expected.
This is you experiencing the keto flu, also called the low carb flu. It’s very common for people feel this way when they start a keto, paleo or another low carb diet.
The keto flu typically lasts about a week to a month. Some people don’t get the keto flu at all, as the effects tend to be different from person to person.
Keto Flu and Supplements
Luckily, there are supplements for ketogenic diets that can help reduce the severity of the keto flu. Depending on your body chemistry, they might just help you skip it entirely.
Combining these supplements for keto with the other methods of reducing keto flu symptoms can help make your transition to this diet a smooth one.
In addition to taking the supplements listed here, try drinking more water, eating more calories that include fats and salts, and make sure to get regular exercise. You should limit your carbohydrate intake in general, but eating some clean carbs can also help you feel better.
Curing the keto flu (or not getting it at all) is easier when your body is bolstered with essential nutrients. That’s where supplements for a ketogenic diet come into play.
Ideally, you would begin taking some supplements a few weeks before beginning a keto diet, but it’s better to start taking them late than never at all.
Are you ready to learn about the best supplements to complement your ketogenic diet? Grab your pencil and paper because we’re about to give you the keys to a symptom-free, amazing keto experience!
Before we dive in, here’s a handy list of the supplements for keto in this guide:
- 1 Fish Oil
- 2 Electrolyte Supplements
- 3 Medium Chain Triglycerides (MCT) Oil
- 4 Herbal Adaptogens
- 5 Beta-Hydroxy Beta-Methylbutyrate (HMB) and BHB salts
- 6 Water
- 7 More Exogenous Supplements
- 8 Keto Coffee
- 9 Vitamin D
- 10 Amino Acids Checklist
- 11 Glutamine
- 12 Carnitine
- 13 Fermented Foods
- 14 Alpha-Lipoic Acid
- 15 Creatine
- 16 Turmeric and Curcumin
- 17 Cinnamon
- 18 Consider the Brand Names (for gym-goers)
- 19 VESPA
- 20 Gymnema Sylvestre
- 21 Taurine
- 22 Fresh Lemons and Lime
- 23 Apple Cider Vinegar
- 24 Chromium
- 25 Bitter Gourd (AKA Bitter Melon)
- 26 Beta-Alanine
- 27 The ECA Stack
- 28 Fenugreek Seed
Note: These supplements are listed in no particular order. Yes, the list is long and the information’s a-plenty. But, you should take the time to deeply familiarize yourself with these supplements. In order to stay healthy and balanced, you should know which supplements can help you out (and why).
Introduction to Keto Supplements
Taking supplements for a ketogenic diet can help you reach your dietary goals quickly and bring you one step closer to feeling healthy.
Noteworthy benefits associated with the ketogenic diet include:
- Controlling insulin resistance
- Lowering blood sugar levels (extremely important for diabetics)
- Optimizing cholesterol
- Eliminating water retention
- Reducing muscle loss
- Stabilizing and maintaining energy levels
- Increasing the amount of fat the body breaks down
But, in order to reach all the benefits associated with the ketogenic diet, your body must first enter a state of ketosis. When in ketosis, your blood contains a higher level of ketones than glucose.
This metabolic process causes your body to begin burning fat as the main energy source rather than carbohydrates. The result is that it may help you to lose weight by signaling your body to use up the fat stored in your cells.
Holding to a healthy, high-fat diet and combining it with physical activity is crucial. Luckily, reaching that much desired state of ketosis can also be accelerated by including the right nutrients in your diet!
Supplements for keto are effective and surprisingly easy to incorporate into your daily routine because there are many different options and ways to take them. So, let’s dive a bit deeper into supplements for a ketogenic diet.
Benefits of Supplementing
As mentioned earlier, supplements for keto are a really good way to go. The top benefits of supplementing are:
1. Creates a smooth transition to a ketogenic diet:
Transitioning into your new lifestyle should be easy. Supplements can make the switch to your low carb diet more smooth and less shocking on your body.
2. Reduces the Risk of Catching the Keto Flu:
Some people say that cutting carbs and sugars is like going through withdrawals. Ouch. When you begin to feel ill as a response to dramatically changing your diet, this is known as the “keto flu” and it is incredibly common when you first start out. Thankfully, it only lasts for about a week, but can go up to a month in extreme cases.
So, if you are in that boat, take note of the following two broad categories for supplementation:
- Electrolyte Supplements
- Exogenous Keto Supplements
Both of these are known to ward off and reduce the symptoms of keto flu.
More on these later (and other suggestions to fight the keto flu).
3. Boosts Performance
Many serious and professional athletes decide to take supplements in order to make the most out of their ketogenic diet. Supplements are incredibly common among sports enthusiasts which are into high-energy consuming events like:
So, if you are into these sports, on a ketogenic diet, and are starting to believe that your performance is a little sluggish, then chances are it’s time for a supplement boost to help your strength and endurance.
All-time Best Supplements for Keto
The following is a comprehensive list of popular and effective supplements for keto:
1. Fish Oil
Fish oils are high in omega-3s which naturally boost your health and are high in fat.
Initially, people recommended fish oil for keto dieting simply because it falls within the keto requirements. However, now, we know that fish oil does more than just that!
Fish oils have many powerful benefits, such as:
- Decreasing inflammation
- Warding off chronic diseases and aging
- Counterbalancing omega-6s
The last point is particularly important. The body reaches an optimal state of metabolism when the ratio between omega-3s and omega-6s stays at a steady 1:1.
Fish oils are high in omega-3s, so that’s good. But, other fatty foods are higher in omega-6s. Given that the ketogenic diet is high in fatty foods, there comes a risk that the 1:1 ratio will be thrown off. So, be careful.
Fish oils are a way to ensure that your body stays balanced and not in an inflammatory state (as can be the case when consuming a disproportionate amount of omega-6).
2. Electrolyte Supplements
Electrolyte deficiency and the keto flu share many of the same symptoms. For example:
- Muscle cramping
- Cognitive symptoms
Thus, taking electrolyte supplements may ward off some of the keto flu discomforts.
The suggested amount of electrolyte supplements that you should take is at least once per day. But, if you work out regularly, you might need to replenish your body’s supply more frequently than that.
Your go-to electrolyte supplements should be something that contain the following elements in the mix:
Your Attention, Please: Try to avoid energy drinks with electrolytes since they are likely packed with high fructose corn syrup and plenty of sugar. (Thus, causing you more harm than good.)
Double Check your Sodium Levels
When first starting out your ketogenic diet, you need to be extra sure that your sodium levels are alright. Otherwise, you will feel:
Again, these symptoms are on par with the keto flu. So, you need to make sure your sodium levels remain stable (aim about 3-4g of sodium per day) .
Sodium is one of the first electrolytes to go because when you first begin the keto diet your body is excreting plenty of water and sodium by losing stored carbs. This, in turn, can cause low blood pressure (which is associated with the symptoms of sluggishness and lightheadedness).
Double Check Your Magnesium Levels
Studies and surveys show that many people are magnesium deficient and taking below the recommended about of magnesium.
Just like sodium, magnesium is one of those electrolytes that can quickly deplete and cause you to feel sick and unwell.
There are many popular electrolyte supplements out there. One fascinating (and crucial) drink which contains some electrolytes is our It Works! Keto Coffee. Thus, during your busy mornings, you’ll be able to make your instant keto coffee quickly and get a small boost of electrolytes. Just remember to stay hydrated!
3. Medium Chain Triglycerides (MCT) Oil
MCT oil is a unique type of fatty acid because your body can immediately use it up as energy. This makes MCT’s a staple supplement for ketogenic dieting.
MCTs are more quickly metabolized because they are smaller than other types of triglycerides.
MCTs can be found in:
- Palm Oil
- Coconut oil
From this list, coconut oil is the richest natural source.
Yet, many people take supplements such as BulletProof’s Brain Octane Oil (which is a mix between palm oil and coconut oil), in order to get the dose in a more concentrated fashion.
It is very common to add MCT oil to your:
- Herbal tea
So, MCT oil is an excellent supplement to take once you have reached ketosis and are in need of something with high fat content, providing you long term energy.
Your attention, please: It’s possible (though a little uncommon) to experience a little digestive discomfort when taking MCT oil. Worry not. There is a powdered version available (like Perfect Keto’s MCT Powder) which may be easier for you to digest.
Also, we use the powdered form of MCT oil in our It Works! Keto Coffee, in order to help you save time during your busy morning morning routine. Adding the powdered MCT to our instant coffee makes brewing super easy.
4. Herbal Adaptogens
Herbal adaptogens are a particular class of plants that help the body adapt (hence, the term ‘adaptogen’) better to stress-inducing events by modulating the stress hormones:
The following herbal adaptogens are recommended for people on the ketogenic diet:
- Siberian ginseng
- Panex ginseng
- Holy basil
If you are feeling groggy and your energy levels are low, these herbs can have either a soothing effect or help get your energy back up.
Your attention, please: of course, it is possible that you may start feeling fatigue or sudden cravings after ingesting these herbs. If this happens, then you may have activated a stress response against the herb. So, it’s best to see how you feel and always monitor your internal state.
5. Beta-Hydroxy Beta-Methylbutyrate (HMB) and BHB Salts
HMB is naturally produced by the body, deriving from the amino acid leucine. What HMB is most known for is its powerful role in preventing muscle breakdown. Many folks who are already on the keto diet will tell you that they take HMB as a supplement.
Also, HMB (as a type of BHB salt) can be used to help keto newbies transition into the ketogenic diet because it is doubly an exogenous ketone.
You attention, please: You may also see HMB also be written as “beta-hydroxybutyrate” or BHB. The exogenous supplements use this nomenclature when describing their products.
Sounds obvious, but sometimes it is too easy to overlook the important things and the little details.
While on the keto diet, staying hydrated is just as important as replacing your electrolytes.
Your body is using a lot of water, so you need to be actively replacing it (as well as the secreted nutrients expelled through urine) by drinking a lot of water and taking electrolytes.
Some people that are on the keto diet will drink a glass (or two) of water as soon as they wake up.
Drinking water in the morning is especially important when drinking coffee because coffee is a known diuretic. So, if you are enjoying a cup of It Works! Keto Coffee on-the-go, don’t forget to also grab a bottle of water with you.
The amount of water that you have available in your body will change because you are on the keto diet. The body’s physiology is such that glycogen and water are stored together. Since the keto diet requires you to change your glycogen levels, the available amount of water in your body will subsequently be affected.
Bottom line: stay hydrated.
7. More Exogenous Supplements
While endogenous ketones are made by your body, exogenous ketones come from taking supplements. Exogenous supplements simply increase the amount of ketones circulating around in your blood.
Many people swear by Perfect Keto as being a top-notch supplement because it’s many benefits include:
- Energy boost
- Enhanced performance
- Suppresses hunger
- Can raise blood ketone levels by 1.5 mmol
And, Perfect Keto is already made with some of the other supplements that we have listed in this article, such as:
- Beta-Hydroxybutyrate (BHB)
Keto // OS
Keto // OS is another popular choice (OS standing for “Operating System). It is made by the company Pruvit which specializes in keto products. The benefits associated with Keto // OS are:
- Mental clarity
- Reduction in inflammation
- Quick weight loss
- Energy boost
- Optimal protein synthesis
Keto // OS is made with a few simple ingredients:
- Malic Acid
- MCT Powder
8. Keto Coffee
Caffeine is a great supplement to have throughout your dietary journey. When first starting out on keto, coffee helps many people get out of the keto flu.
The drowsiness which coffee drinkers feel in the morning before having their first cup of coffee is a perpetual state during the keto flu because your body is still taking time to adjust now that those sugar rushes are gone.
Luckily, Keto Coffee exists, combining:
- MCT oil
- Grass-fed butter
to bring you a marvelous cup of coffee to sip on.
Life without coffee can be incredibly challenging. But, what frustrates many people is how time consuming it is to brew keto coffee and to add in all the ingredients. It’s not convenient. Luckily, It Works! Keto Coffee has all of the nutrients and ingredients of regular coffee, but it is an instant coffee. So, it can be made quickly, just add hot (or cold) water and you’re done.
9. Vitamin D
Vitamin D is that rockstar vitamin that we produce as a result of getting out in the sun. Actually, Vitamin D is associated with many benefits to your overall wellbeing and health.
You can’t find vitamin D in many keto-approved foods. The foods that are keto-approved and do have vitamin D are:
- Fish oil (and fatty fish)
- Egg yolks
But you can’t eat those non-stop everyday, can you?
Taking vitamin D will give you many benefits that surely you’d like to have, such as:
- A strengthened immune system
- Better electrolyte absorption (particularly calcium)
- Improved muscle functioning
So, many folks that are on the keto diet go ahead and take vitamin D3 supplements, just to be extra sure that their body is getting enough.
In fact, ignoring your vitamin D levels can be more dangerous than you’d think. Currently, research is showing us that vitamin D3 deficiency is involved in health problems, issues, and diseases, such as:
- Chronic fatigue syndrome
- Neuro-degenerative diseases (like Alzheimer’s)
- Up to 17 different varieties of cancer
- Birth defects
And the list goes on.
Bottom line: It’s important to get some sun. And, if you can’t, then at least take the vitamin D3 supplement.
10. Amino Acids Checklist
Amino acids are the building block nutrients for our bodies. The body needs amino acids to regenerate and for proper cell function.
But, the problem is that the body doesn’t naturally produce all the amino acids that it needs (hence the term “essential amino acids”). Additionally, by severely limiting your diet, you run the risk of becoming deficient in amino acids.
That’s why many people decide to take amino acid supplements such as NatureAminos to make sure all their bases are covered. Inside these supplements, you can find the nine essential amino acids (EAA), listed here alphabetically:
To make matters even more interesting, there are amino acids that are termed “conditionally essential.” Conditionally essential amino acids can be produced by the body, but they depend on certain factors and conditions, such as:
Thus, even if the body can technically produce certain amino acids, you can still become deficient in non-essential amino acids, if your body doesn’t have the necessary supplies to produce them. The following are the conditional amino acids, listed alphabetically:
From these conditionally essential amino acids, you will see glutamine reappear later on in our supplement list. Yup, it’s just that important.
Branched Chain Amino Acids vs. Whole Amino Acids
While reading up on amino acids, you might hear the terms branched chain amino acids (BCAA) and whole amino acids thrown around as recommended supplements.
Whole amino acids are the same thing as essential aminos (those first 9 listed above). By ensuring that your body has a good supply of whole amino acids, you may have:
- All of the advantages of BCAAs (more on these in a second)
- Quick muscle recovery
- Efficient muscle repair
- Prolonged endurance
The essential amino acids which fall under the category of BCAAs are:
How BCAA supplements work is by combining these three amino acids into a single supplement in a 2:1:1 ratio.
- More efficient fat oxidation
- Better use of stored fatty acids as fuel source
- Faster muscle recovery
- Increased blood levels of amino acids
- Decreased indicators signaling muscle tissue damage
Taking BCAAs comes with many benefits. However, many opt out to simply take whole amino acids (which, of course, will include all of the benefits of BCAAs and then some).
Yes, glutamine is one of the amino acids that was just listed.
But, it’s a really important supplement for keto, so we will highlight it again.
Glutamine is especially necessary for those that do high-intensity sports because being physically active will deplete your body’s glutamine levels faster.
You’re in dangerous territory if you have depleted glutamine levels, since glutamine is an amino acid involved in many proteins.
Glutamine’s beneficial roles include:
- Boosting the immune system
- Raising growth hormone levels
- Protecting cells from toxins due to its antioxidant properties
- Speeding up muscle recovery
Your attention, please: It has been said that glutamine may inhibit your production of ketones. Wait, don’t panic. This doesn’t happen to everybody, only to some small percentage of people. Best way to check is by monitoring yourself and measuring your ketone levels directly using those ketone-specific urine strips.
Carnitine is sometimes referred to as:
- Acetyl L-Carnitine
Is there a major difference between L-Carnitine and Acetyl L-Carnitine?
Well, of course!
While you will receive the same general benefits from both (and yes, you can technically take them at the same time), there are some differences.
Acetyl L-Carnitine is more of a processed compound, used specifically to focus on benefiting the brain. It has the ability to pass through the blood-brain barrier and assist the neurotransmitters and nerves.
On the other hand, L-Carnitine is much more specialized for keto because it:
- Facilitates weight loss
- Metabolizes fat from storage
- Moves fat from deposits to mitochondria (so that it can be burned)
- Helps the body create energy from fat
L-Carnitine helps the body make use of fat as an energy source. So, this is why L-Carnitine is so popular for those on the ketogenic diet.
In fact, carnitine reminds us just how important it is for the body to be able to readily metabolize and burn fats by facilitating the mitochondria’s intake of fatty acids.
Furthermore, L-Carnitine has been linked to raising levels of HMB in the liver. So, many keto-ers will take L-Carnitine supplements, in order to keep that metabolic boost.
But, this supplement is also good for those transitioning into ketosis because the increased amount of ketones should help make the transition (away from glycogen and glucose) to become easier.
Your attention, please: Keep in mind that when carnitine levels are low, your body will have difficulty utilizing fat as energy, thus spiking your blood sugar levels due to cellular starvation. Very important point here.
13. Fermented Foods
Fermented foods are also important dietary supplements. Examples of fermented foods are:
- Coconut milk yogurt
- Coconut water kefir
- Coconut milk kefir
Are all beneficial for your diet because they help the digestive system.
These fermented foods help ketosis and improve digestion because they contain:
- Natural acids
- Bioactive nutrients
It is common to eat fermented foods before your meal because they increase the amount of the vitamins get absorbed during digestion.
14. Alpha-Lipoic Acid
Alpha-Lipoic Acid (ALA) is an antioxidant that primarily works in the cellular mitochondria and can affect a wide array of organs, including the:
Because of its wide range of abilities, ALA is taken by keto-ers for many reasons, such as its ability to:
- Protect mitochondria
- Assist in nerve repair
- Enhance insulin sensitivity
- Maintain blood vessel health
- Optimize blood sugar levels
- Increase blood flow
Furthermore, ALA can:
- Boost levels of antioxidants such as CoQ10 and glutathione
- Positively influence Vitamins E and C
Due to the boost in antioxidants, it can be said that ALA saves mitochondria from wear and tear by handling toxic free radicals. Mitochondrial preservation is crucial for prolonged health and efficient energy conversion.
Your attention, please: Among the keto community, you might hear the terms alpha-lipoic acid (ALA) and R-lipoic acid (r-ALA) thrown around alot in tandem. Technically speaking, there are noteworthy differences between ALA and r-ALA, such as:
- ALA is a broad term which may include synthetically produced compounds
- r-ALA is the most natural form of ALA since both human and plant cells can make it
- Regardless, both acids have antioxidant properties
Creatine, creatine, creatine. You will hear it over and over again.
Creatine is another amino acid that can be naturally produced by the body. However, as we age, creatine production levels steadily decrease.
So, it’s really important to maintain balanced creatine levels due to its role in:
- Energy production
- Muscle contractions
Creatine is also given to people who are bedridden, in order to prevent muscle loss due to inactivity.
So, all in all, creatine is a go-to supplement for many people that are already on keto or transitioning into it because it boosts overall performance and helps keep muscle integrity.
16. Turmeric and Curcumin
The spice turmeric (and its active constituent curcumin) is another key dietary supplement.
First of all, curcumin affects insulin and modulates the associated signaling pathways. Having a direct impact on insulin is important because this reduces the damage of having a spike in your blood sugar.
Other positive effects of turmeric and curcumin include:
- Reducing plaque and lipid levels
- Reducing risk of developing diabetes
- Treating diabetes’ side-effects
- Reducing cognitive decline
- Spreading its anti-inflammatory effects
Your attention, please: only a small percentage of the curcumin that you consume is actually absorbed. So, to combat this pesky inconvenience, many combine black pepper (piperine) with it because black pepper is known to enhance curcumin absorption.
Cinnamon? Well, that’s something you can use to top off your It Works! Keto Coffee.
Cinnamon is generally a great supplement to take because it:
- Inhibits the enzymes which can block insulin receptors
- Improves activity of insulin receptors
- Is an antioxidant
- Prevents inflammation
So, due to its ability to improve blood glucose, many folks will sprinkle cinnamon onto their food or shakes.
Double points for cinnamon’s ability to:
- Relieve joint pain
- Reduce muscle stiffness
- Relieve uncomfortable sinus congestion
- Decrease cholesterol levels
18. Bodybuilding Supplements
Though all of the supplements listed in this article are popular amongst those that are into keto (whether you are a long-timer or just starting out), the following are particularly favored by those that like to hit the gym and do bodybuilding:
- Keto Bomb
- Keto Aminos
- BPi Keto Weight Loss
- The Best Pre Workout
No, not that dreamy Italian motorcycle. VESPA is an amino acid extract that is gaining plenty of attention and popularity lately.
The product has been on the market for about 15 years now (and counting). So, it’s not technically “new”.
VESPA is particularly favored amongst athletes that are into endurance sports like triathlons and long-distance running.
Legend has it that VESPA works its magic through supplying a naturally occurring amino acid extracted from… wasps. Yes, wasps.
Okay, the supplement has extracts from wasps, but it also contains goodies from bees. The concoction is made with the following elements:
- Royal jelly
- Wasp extract
But, VESPA’s leading star is the peptide extracted from wasps, more specifically from the Asian Mandarin wasp: Vespa mandarina.
The active amino acid is believed to be responsible for enabling the wasps to travel a long, long way (70-100 kilometers per day to be exact) while simultaneously maintaining a low carb fuel supply. Not only does this little winged-creature fly such a long way, but it simultaneously has the ability to carry heavy things back to the colony (approximately one half to its full body weight in cargo).
So, this situation of having a fuel supply that is low in carbohydrates, while being able to stay functional, productive, and strong, is exactly what is happening in the ketogenic diet.
Remember that in a ketogenic diet your body must prioritize metabolizing fat as its primary food source, not glucose.
So, by taking VESPA, its powerful amino acids work to:
- Help your muscles stabilize the metabolization between fat and glycogen
- Make fat the leading energy source for your muscles
- Stabilize blood sugar levels
- Conserve sugar for the brain to use
- Brings mental clarity
- Optimizes motor skills
- Strengthens coordination over prolonged exercise.
This supplement is obviously good to take when on the keto diet. Luckily, it isn’t difficult to add VESPA to your diet.
Your attention, please: If you are allergic to bees and bee stings and wasps, please be advised to consult your doctor before taking this particular supplement.
20. Gymnema Sylvestre
Gymnema is a herb (which can be taken in capsule form) known for its ability to delay sugar cravings.
The interaction occurs by temporarily blocking your taste buds’ ability to sense sweetness. Talk about power!
Gymnema may also affect the intestine, limiting the amount of sugar that it absorbs while simultaneously reducing blood sugar levels and impacting insulin.
Another keto supplement that is getting a lot of attention lately is taurine.
Taurine is often categorized as a very important amino acid, even though it’s not technically an amino acid. Ha!
Chemically speaking, taurine is an amino sulfonic acid and doesn’t qualify to be an amino acid because it lacks some of the requirements needed to be categorized as that (namely, a carboxyl group).
Still, that doesn’t stop people from labeling it as an amino acid, emphasizing taurine’s importance and magnitude on health. In fact, taurine is such a crucial substance, that babies which are unable to breastfeed (for one reason or another) are given taurine supplements because at that stage of development the body can’t produce any on its own.
Although much research remains to be conducted, many keto-ers will take taurine anyway because of its important role in human physiology and metabolism.
Taurine can be found abundantly in many areas of the body, such as:
- The heart
- Blood cells (platelets)
- The retina
- The brain
Taurine is also taken as a supplement for people that suffer from:
- High blood pressure
- Congestive heart failure
- High cholesterol
- Liver disease
- Eye problems
Functionally, taurine acts as a(n):
- Stabilizer for cell membranes and lipids
- Aid to antioxidant defenses
- Anti-diabetic supplement
- Enhancer of insulin efficiency (reduces insulin resistance)
- Controller of blood sugar
Taurine’s wide impact may be partly the reason why so many different people consider it as one of the best supplements for keto.
For example, diabetics that are now turning the keto diet for the first time may receive benefits from taurine (like control of blood sugar). Also, professional athletes that are into endurance sports and in great shape take taurine because it helps the body efficiently utilize the available carbohydrates.
22. Fresh Lemons and Limes
Squeezing lemons into your water is considered a really smart thing to do, Plus, it’s one of our listed supplements!
Since these fruits contain citric acid, your blood sugar levels will be reduced both quickly and naturally.
Lemons and limes have the additional bonus of:
- Being anti-oxidants
- Containing trace minerals (Potassium)
- Enhancing insulin signalis
- Balancing blood sugar levels
- Boosting liver function
You may be wondering how all of this is possible from such a little fruit? Well, the thing is that these two fruits contain citric acid and citric acid is known to reduce the glycemic index (in other words, keep your blood sugar down).
Other non-keto related benefits of drinking lemon water include:
- Relieves tooth pain
- Decreases any skin issues, such as wrinkles and blemishes
- Empowers the immune system
23. Apple Cider Vinegar
Apple cider vinegar is a powerful liquid because it contains acetic acid. By combining acetic acid with food, your glycemic response can be reduced by as much as by 31%. That’s quite the hefty amount, isn’t it?
Furthermore, apple cider vinegar will at some point help make hydrochloric acid in your body (which in turn contains enzymes that helps with the metabolism of both fats and proteins).
Chromium is another popular supplement for keto diets because it is involved insulin regulation.
Chromium is also popular amongst bodybuilders which are on the ketogenic diet. They find chromium useful for increasing the sensitivity of the muscle cells which in turn enhance insulin efficiency.
It’s function is to:
While this essential mineral is definitely important for optimal health functioning and metabolism, much remains unknown.
What is known is that chromium can increase insulin sensitivity by moving the glucose transport enzymes GLUT-4 from inside the cell to somewhere outside on the cell membrane, allowing for exposure and contact with insulin. Thus, muscle and liver tissues will have more better regulation of blood sugar.
Such mechanisms are important for those considering (or already on) the ketogenic diet because they demonstrate how energy mechanisms and fuel can be optimized.
25. Bitter Gourd (AKA Bitter Melon)
Bitter melon is a fruit. Yes, fruits are frowned upon while on the keto diet, but this supplement can be taken as a capsule.
Bitter melon, or Momordica charantia, contains polypeptide p-insulin which has a hypoglycemic effect on both animals and humans.
Straight and to the point.
Some people may take beta-alanine as a supplement. Beta-alanine is implicated in carnosine production.
Carnosine is, on the other hand, known for its antioxidant properties in the:
- Skeletal muscles
- Nervous system
So, carnosine levels are increased by taking beta-alanine.
Furthermore, this supplement will reduce how much “burnout” and fatigue you experience during your workout. This matter is extremely important for those folks which are worried that they will lose their energy levels and have less impactful workouts as a result of transitioning into the keto diet.
27. The ECA Stack
The ECA stack is just a cool acronym for:
The ECA stack can lead to fat loss. Ephedrine is one of the main agents for spurring fat consumption because it increases the amount of available fat which can be used for fuel.
Also, ephedrine increases heat expenditure and can give humans a 5% increase in their metabolic rates.
The ECA stack is good for boosting energy levels and providing short-term fat loss, but the side-effects are higher for this supplement than for the others listed thus far.
Your attention, please: Due to the resulting high-energy boost, the ECA stack can be a little much for people to handle. Thus, it needs to be taken with caution. Furthermore, Ephedrine has been known to (sometimes) cause serious side-effects in people and is even illegal in some regions! Ephedrine can also stress people that have existing cardiac complications. So, you should consult your doctor before considering this option.
28. Fenugreek Seed
Fenugreek seeds lower insulin resistance in a variety of populations.
Its active constituent (for interacting with insulin) is believed to be 4-isoleucine.
In addition to impacting insulin, fenugreek seeds are known to lower cholesterol and keep the kidneys healthy.
They are usually taken as capsules with meals, in order to stabilize blood sugar ASAP.
So, as you can see, there is a whole art involved behind the supplementations for keto diets.
To get on the right road, you will need supplements that keep your energy levels up (so as to avoid crashes), enhance your fat burning abilities, and help maintain your overall health by lowering inflammation and combating free radicals.
In some cases, it may be wise of you to consult your doctor or see a qualified nutritionist.
Most importantly, you have to listen to your body, research, and stay informed, in order to make the best possible choices.