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Now, we do recommend avoiding highly processed vegetable oils and dairy products whenever possible. 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. Carnitine (in L or Acetyl-L form) Carnitine comes in two forms, one is more specialized for keto but they both provide key health benefits for people on the diet (or in general), and they can both be taken at the same time. Protein is a GOAL; you need to ingest your suggested protein grams to maintain or increase muscle.

Acute pancreatitis Another rare side effect of ketogenic diet is acute pancreatitis (43, 44). Ketosis is a natural metabolic process your body goes into when it runs out of carbs to burn for energy. In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. It’s recommended on the keto diet for those who are extremely active because intense exercise has been shown to deplete your natural stores of glutamine, and can produce free radicals (toxins) (17, 18).

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If we had to choose only three keto supplements and functional foods, we’d go for exogenous ketones (such as Perfect Keto), MCT oil, and of course, Kettle and Fire Bone Broth. If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy. They are also a great way to stay in ketosis and prevent heart disease. These foods are concentrated in essential nutrients and can further improve how you feel on the keto diet. Table salt and bouillon are time-tested methods of getting more sodium into your diet. Plus, constantly putting your body into Ketosis can be dangerous for your kidneys.

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How much exogenous ketones to take: One serving of exogenous ketones per day will be enough for you to feel the positive effects Where to get your exogenous ketones: The brand we recommend trying is Perfect Keto So, Should You Supplement On Keto? In case one or more side-effects persist, try magnesium supplements for low blood sugar and cramps or sodium and potassium supplements for better physical performance. Summary Taking a digestive supplement that contains both protease and lipase enzymes, which break down protein and fat respectively, may help relieve digestive symptoms related to transitioning to a keto diet. If you buy ketones directly from the official website of the product or brand, you are likely to get a way better deal than buying from any third-party seller that you might bump into on the internet.  So, now that we've established that purchasing BHB supplements directly from the manufacturer is the way to go.

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Aside from potentially helping you reach ketosis quicker, exogenous ketone supplements have been linked to other benefits as well. It was not specified whether this GL applied to supplemental potassium or total intake from all sources. What's more, proteolytic enzymes, which are enzymes that help break down and digest protein, have been shown to reduce post-workout soreness, which can be a bonus for workout enthusiasts on a keto diet (16, 17). For example, they have been shown to boost athletic performance, speed muscle recovery and decrease appetite (18, 19). Gastrointestinal (GI) intolerance In the ketogenic diet, the human body is forced to replace sugar-which is usually the energy source- with fat, thus it could cause fat intolerance or a general gastrointestinal intolerance. Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support. Supplements to Boost Athletic Performance Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength (23, 24). Magnesium Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system (1).