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The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea (13). Muscular Cramps Loss of minerals when first starting the keto diet can cause muscle cramps, especially leg cramps, in some people.

We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Green tea is keto friendly, especially when you add a spoonful of MCT oil to it. I can't find anything online as to whether electrolyte suggestions are basically the same for all people, or you need more if you're larger. The concept is rooted in nutrition- and weight-loss science.

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Electrolyte supplements containing sodium, potassium and magnesium are available as well. Maybe if you skip breakfast, it makes up for the three pieces of decadent, chocolate cake you had for dessert the night before.

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Vitamin D is essential in controlling the calcium equilibrium in your body. It was not specified whether this GL applied to supplemental potassium or total intake from all sources. Table salt and bouillon are time-tested methods of getting more sodium into your diet. Read about my experience with the high-fat, low-carb diet (and collagen coffee + intermittent fasting) on @shape tmrw. Check out our reviews to help you get an idea of which beta-hydroxybutyrate supplement is best for you. Magnesium Magnesium is important, too, as it helps in the absorption of potassium.

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For that reason, the calories from it are not readily stored as fat, unlike other oils, but are predominantly used for energy. It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. Additionally, it can be hard to take individual vitamins and minerals that you think you might be lacking in on the keto diet, so most people find that taking one supplement to meet all their nutritional needs is more desirable. A lot of people in the keto community use MCT oil before a workout in order to fuel their bodies in a quick and efficient way. Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs. Your body needs time adjusting to this new ratio of nutrients, so just be patient and do not reduce the fat intake. #4. Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. This external compound can be utilized a little quicker and can potentially have a better effect at raising blood ketone levels as your body doesn’t have to cleave the BHB from any other compound. Where to get your sodium: Adding more salt to your food should give you the extra sodium you need, because table salt is about 40% sodium.