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Exogenous Ketones The goal of the keto diet is to put your body into a ketotic state (where your body has raised ketone bodies). 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. Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.

But unless you’re also eating a ketogenic diet (and producing a steady stream of ketones naturally), those supplemental ketones won’t stick around forever. “The benefit of exogenous ketones is limited due to their excretion through the urine,” explains Madge Barnes, MD, family medicine specialist with Texas Health Family Care. Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. Many people experience the keto flu during this period. Summary Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly.

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Our #1 Choice for Fish Oil Save Save Save Save Save Save Save Save ​See Details Vitamin D + Vitamin K Vitamin D is essential for improving your body’s ability to fight disease and can also help reduce depression. Most normal teens/adults will simply eliminate any excess magnesium. You can also use it to reduce the symptoms of heartburn or acid reflux disease (GERD). ECA Stack This cool acronym for ephedrine-caffeine-aspirin is a serious keto cocktail that will boost your energy levels, increase your metabolism, and help you achieve short-term fat loss. When you supplement your intake of these two antioxidants, it helps you burn energy faster and move you into ketosis quicker (16).

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Since the bones used to make bone broth have such a long simmer time (24–48 hours), the nutrients become highly bioavailable, and easy for your body to use and absorb straight away. It can also be used to soothe tired and sore muscles (27, 28). #8.

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MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. For that reason, the calories from it are not readily stored as fat, unlike other oils, but are predominantly used for energy. Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency (2). Keto Bad Breath Another common side-effect of the keto diet is bad breath. Raised cholesterol levels Many studies have shown that keto diet improves cholesterol levels (35, 36, 37).