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For women it is 310mg for ages 19–30 and 320mg for ages 31+. There are definitely times I do not get enough magnesium from diet alone so I have chosen to rely on my supplement to fill the gap. You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users.

Since I started adding in the keto supplements into my daily routine, I found it easier to maintain my own health more effectively than just relying on food as my only source of fuel. The first few weeks of a keto diet are tough enough.

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Green Tea Studies suggest green tea helps boost fat metabolism (2). However, the Keto Go Diet aims to supplement your body. If you plan on working out intensely during your transition, the performance benefits of caffeine will be especially helpful.

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If constipation continues, consider magnesium citrate supplement or probiotics (9). Read about my experience with the high-fat, low-carb diet (and collagen coffee + intermittent fasting) on @shape tmrw.

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Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3). You can also use a complete or partial salt substitute, such as Nu Salt or Lo Salt, which contain potassium instead of sodium. I tossed on half an avocado for good fatty measure. I'm shooting for a caloric surplus but I've always seemed to have trouble bulking in the past unless I get a major surplus, particularly with carbs. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). The fastest way to begin burning fats is to have a low amount of carbs in your nutritional intake, so it's important for example when choosing your ketogenic supplements, to find products that have no carbs in it.  Now that you have a good idea of what exogenous ketones are and what they can do to benefit your lifestyle, then it's time to get into all the different supplements to increase ketosis that we have reviewed on this website. You need vitamin D for calcium absorption, muscle function, and immunity. Summary Greens powders contain powdered forms of healthy plants like spinach, spirulina and kale. Outside of that, you can only guess if you are in it or not by your body's performance. Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue (21). If you experience digestive symptoms after eating fats, having a mug of dandelion root tea first thing in the morning can help you digest your meals better throughout the day.