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Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake. It also helps regulate mental function, reducing mental fog and improving focus. Low electrolytes are a primary cause of the keto flu, which some people experience when transitioning to a low carb diet. Dehydration is quite common among people who begin with the ketogenic diet and is also related to other side-effects.

Sodium and potassium exist in tight correlation and your body generally does a very good job at maintaining the balance between them, but you still need to get enough of both. If the low carb transition is stressing you out, it couldn’t hurt to add a few extra naturally calming nutrients to your diet.

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As it is always when it comes to buying supplements, side-effects are always a huge concern. Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet. This is one aspect of the ketogenic diet that I think a lot of people misunderstand. What vitamins and nutrients am I missing out on by leaving these foods off my plate? If we had to choose, the best option is a keto electrolyte drink.

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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? And the number of times I've Googled: "Is _____ keto?" is getting out of hand. So, we decided to take a look ourselves and found out that they may actually help you suppress appetite and lose weight but they are not what we would normally consider a 'keto supplement'.  The 14 Best Keto Supplements: It’s hard to get all of the nutrients your body needs on ANY diet.

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Exogenous Ketones Exogenous ketones are *not* a magic pill which get you ketosis, weight loss, and other health benefits without needing to follow a keto diet. Just one scoop can give you a healthy boost that turbocharges your diet results and improves your workouts. Each resource goes through strict editorial and sourcing guidelines, which means we base our claims exclusively on reputable sources such as academic research institutions and peer-reviewed studies. Here's what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that's very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. It can also be used to soothe tired and sore muscles (27, 28). #8. Magnesium is also needed for energy production, DNA and RNA synthesis, muscle contraction, and heart function. 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. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). It’s also worth mentioning that calcium and magnesium are known as the “calming” electrolytes, which help reduce stress and anxiety (16). Related: Can Weight Loss and Keto Cause Your Cholesterol Levels Go Up? Summary People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue.