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When you don’t have adequate amounts of collagen available, your skin becomes thin and dry, your nails appear brittle, your bones become frail, and your muscles don’t grow the way they’re supposed to. Electrolyte Supplements or Mineral-Rich Foods Focusing on adding minerals through diet is important for people following a ketogenic diet, especially when first switching to this way of eating. One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10). Plus, what if this formula becomes the thing your routine needed all along? As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs. The optimum amount of potassium that you should try to reach daily is approximately 4,700 mg via food (3).

We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Approximately half of all the magnesium in your body is stored in bones and soft tissues. Other Less Common and Very Rare Issues on Low Carb Diet Insomnia Some people experience difficulty with sleeping when they start going low-carb in the first couple weeks. It’s the main agent that spurs on fat consumption, meaning it increases the amount of fat available to be turned into energy. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. Bone broth has benefits that go far beyond that, though.  For example, you can use bone broth to counteract the effects of aging, keep your immune system properly functioning, protect your intestinal wall and mucus, and increase your collagen levels to improve joint pain, skin conditions, and even cognitive function.

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Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels. You can get collagen from your diet or supplements. 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).

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Main Benefits of Taking Fish Oil on the Keto Diet: Natural anti-inflammatory properties, contributes to keto diet high fat intake requirements. Main Benefits of Taking Creatine on the Keto Diet: Weight loss, building lean muscle mass, strength, athletic performance. Increasing your intake of potassium- and magnesium-rich foods can counteract losses of these important minerals, too.

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Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. Wählen Sie „OK“, um fortzufahren und Oath und seinen Partnern zu erlauben, Ihre Daten zu verwenden, oder wählen Sie „Optionen verwalten“, um Ihre Auswahlmöglichkeiten anzuzeigen.So you’ve decided to go keto and you’ve done all of your research on which foods you’ll be eating on the ketogenic diet. This mineral boosts energy, protecting your body from everything, and regulating your blood sugar (12). Tribulus Tribulus is a common keto supplement that ketoers (mostly males) use to boost their testosterone levels (21). On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance. 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-Friendly Workout Supplements The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, and caffeine, are all A-OK on the ketogenic diet.