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But they could also be useless—or even dangerous, says Christine Palumbo, RDN, Nominating Committee member for the Academy of Nutrition and Dietetics. How do your diet and fitness habits make you feel? Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Avoid symptoms of the keto flu, healthy muscle function.

I should add that I am a very large (height and weight) guy. They allow you to give your body the vitamins and minerals it needs to flourish, which are hard to get enough of in even the healthiest diet.

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Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Because of the level of commitment required by the traditional low-carb lifestyle many folks have been looking for a more natural way to enjoy the benefits of ketosis and Keto Tone is widely believed to be one of them. Food is fuel (and recovery) for the activities you like to do most. Water isn't enough on keto; you need enough sodium, too. One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10).

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Let’s take a look at five keto-approved functional foods and the eight most popular keto supplements you may want to try, based on your individual needs. According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods.

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The benefit of taking an MCT oil supplement over plain coconut oil is that the fatty acids have been separated from the rest of the nutrients in coconut or palm oil. However, research on exogenous ketones is limited, and many experts argue that these supplements aren’t necessary for keto dieters. Acute pancreatitis Another rare side effect of ketogenic diet is acute pancreatitis (43, 44). This makes your body more efficient at burning fat. What vitamins and nutrients am I missing out on by leaving these foods off my plate? Twenty single-serving packets of Prüvit’s Keto//OS MAX Pure Therapeutic Ketones, for example, cost $130. (The company doesn’t specify how often you should take them.) Related Stories Why Everyone's Obsessed With the Keto Diet 15 Best and Worst Keto Diet Foods That’s not all. Cutting carbs means you may not be eating as many antioxidant-rich fruits and vegetables, so supplementing with a powerful antioxidant like glutamine may help prevent cellular damage (19). Digestive Enzymes One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system. 13 But it seems getting even 4700mg every day from dietary sources can be daunting. So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood. An ECA stack as a keto supplement can help you get great results. Green tea is keto friendly, especially when you add a spoonful of MCT oil to it. The main benefit of adding turmeric to your keto recipes is its anti-inflammatory role, which can help counteract the effects of pro-inflammatory foods on the keto diet, such as dairy and non-organic animal products. It usually takes a few days of eating this way for your body to reach ketosis—where it's looking to fat as its first source of fuel.