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I’m already planning on taking the following: MCT powder Creatine Fish oil Electrolytes Multivitamins Should I add anything else to make things easier or prevent muscle loss? If you are taking a few lower doses of magnesium, you can spread them throughout the day and take the last one before going to bed. Here are some other possible signs of magnesium deficiency that might prompt you to look into your levels: Depression or feelings of sadness Feeling overly anxious or stressed Brain fog or the inability to concentrate Problems sleeping Migraines or headaches The worsening of PMS and hot flashes Having an irregular heartbeat ADHD Feeling tired or fatigued all the time Having digestive problems Muscle cramps or unexplained pain, numbness, and tingling For more details, check our Magnesium Benefits and Deficiency Symptoms Guide! Fish Oil Omega-3 fatty acids are essential for protecting the brain, combating fat molecules in the blood (triglycerides), and fighting inflammation. Table salt and bouillon are time-tested methods of getting more sodium into your diet.

As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs. They’ll only work for a few hours until you pee them out. Unlike long-chain triglycerides—the type of fat most prevalent in foods—MCTs are a unique source of fat because they enter the blood stream quickly, which allows them to serve as a rapidly available fuel source for both the brain and muscles. Electrolytes are essential, as the ketogenic diet has a diuretic effect on your body. While the libido warning got a lot of notoriety in the media, actual research confirming this side effect was hard to come by. “Overall, ketogenic research is limited,” said Stephanie McKercher, a Colorado-based registered dietitian and recipe developer at The Grateful Grazer. “We need more studies to fully understand all of the potential adverse effects of this diet.” She pointed out that the diet was originally developed for a medical purpose to aid people with epilepsy. The smell of the freshly baked everything bagels—and was that veggie cream cheese I smelled?—was wafting out the door as I walked by extra quickly. (Though I found out later that there is a way to have bread and still stay in ketosis.)  Day 3: I'm tired AF.

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Decreased Physical Performance A relatively common but short-term effect of the keto diets is the decreased physical performance. If there are ketones in your urine, the little paper will change color. We partner with third party advertisers, who may use tracking technologies to collect information about your activity on sites and applications across devices, both on our sites and across the Internet. Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4). Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!).

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When you combine that with tough workouts it gets even harder (especially if you’re a beginner). It is advisable to aim for between 300 to 400 mg of magnesium from diet and supplements combined. Glutamine Are you an extreme keto dieter who wants to give it their all in the gym? It’s found in a few keto food sources — such as egg yolks, fatty fish (including fish oil), and mushrooms — but the most powerful way to get vitamin D is to allow your body to produce it from the sun. Here are some other health benefits of magnesium: Reduces anxiety (4) Treats mild to moderate depression in adults (5) Improves cognitive functioning children with ADHD (6) Boosts brain power and preserves memory in aging adults (7) Helps you sleep (8) Boosts exercise performance (9) Assists with the activation of vitamin D (10) Helps prevent cerebral palsy among survivors (11) Reduces blood pressure in people with diabetes or other chronic diseases (12) Improves the symptoms of fibromyalgia (13) Reduces menopause symptoms, especially hot flashes (14) Reduces the risk of type 2 diabetes (15) Lowers the risk of heart disease (16) Treats migraines (17) Prevents convulsions in eclampsia (18) Has a laxative effect on the body Signs of Magnesium Deficiency Magnesium deficiency isn’t common, but it can occur if you’re limiting foods from your diet that contain magnesium (like when you’re following the ketogenic diet) or if you suffer from a gastrointestinal disease that makes it hard to absorb nutrients.

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Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. 7 Keto DHEA With a name like “7 Keto DHEA,” you’d automatically think it’s a keto diet supplement. This side-effect is very rare and it can easily be prevented by adding selenium supplements to your diet (42). Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day. Exogenous ketones (26) are a healthy “shortcut” to getting there. This may then cause the heart to pump slightly faster or harder. Achieving a natural state of ketosis (as in, by eating a ketogenic diet) is thought to be beneficial in the short-term. If BCAAs help you train and recover, drink them during your training, but don't guzzle them all day. Exogenous ketones (26) are a healthy “shortcut” to getting there. Let's dive in! ​Basic Electrolytes on Keto Sodium & Potassium As your insulin levels become lower and more stable, your kidneys will not hold onto sodium as much as before. I ate ALL the avocado and cheese —tough job, but someone had to do it—in the name of journalism. If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet. There are few natural sources (15) of it (our bodies get it mostly from sunlight and a few select foods), so taking a supplement in general is a good idea whether you are on keto or not. ​6. But, they’re generating buzz since they’re falling into that Ketogenic Diet idea.