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If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). Comfortable clothing, frequent showers and avoiding exercises or places which you will sweat can help.

Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces. 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. Thankfully, delicious and healthy sources of it are everywhere. He consistently saw a reduction in his blood sugar. “Without exception, every time I ingested these compounds (which I’ve probably done a total of 25 to 30 times), my glucose would fall, sometimes as low as 3 mM (just below 60 mg/dL).

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Dandelion Root Dandelion has properties that stimulate the gallbladder to produce more bile, which helps you digest and absorb fatty acids (5). Chlorella can be found in supplement form (tablets, powders, capsules, or granules) at most health food stores. If you find that any claim made is inaccurate, out-of-date, or otherwise questionable, please reach out at [email protected] The content on Perfect Keto is not intended to substitute medical advice, diagnosis, and/or medical treatment from a qualified physician or healthcare provider. Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12).

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However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet. Green Tea Studies suggest green tea helps boost fat metabolism (2). Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active. Slow release medications should not be crushed or chewed, but since many of them are too large to swallow easily, some are scored (have a dividing "line" down the middle).

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I've devised, with the help of advice on here and elsewhere, a supplement regimen which I think will help, but I'm open to advice as to whether this is enough/too much: (daily) 1 tablet Sanatogen multi-vit (daily) 2 tablets Osteocare original (daily) 5g Vegetarian buillon (one cup) (daily) 5g Lo-Salt (spread over the day) This should add up to: 1840mg potassium 1440mg sodium 1000mg calcium 400mg magnesium This is obviously in addition to my diet which provides a fair bit of sodium (I eat a lot of fish and cheese, I think on last tracking it was around 3,000mg/day), a little calcium and a little potassium. Research shows that l-glutamine helps combat oxidative damage that makes your muscles sore and adds days to your recovery time (21). An ECA stack as a keto supplement can help you get great results. I tossed on half an avocado for good fatty measure. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board. Compounding the quandary is that many people end up cutting out electrolytes such as sodium and potassium as their carb consumption goes down. It isn’t necessary and doesn’t have major health benefits, but it can help you achieve much better results with each workout (hey, you’re doing keto to look good, right?). You need to find one that’s keto-friendly.  The best keto friendly collagen for ketosis usually ​has a combination of MCT oil powder and collagen. ​The benefit of having MCT oil powder in your supplement is to slow down how quickly collagen is absorbed so that you can use it to help you recover instead of turning it into glucose quickly. How do your diet and fitness habits make you feel?