Going into keto diet empty-handed can be difficult and daunting at the very beginning. It’s a significant lifestyle change that comes with its own challenges when it comes to meeting your nutritional goals. The good news – there are thousands of keto supplements available that can help you compensate for the shortcomings of the diet.
Most of the nutritional goals usually can be met by simply expanding the list of ingredients that you use. This is especially true for things like veggies – the more vegetables you eat, the more chances there are that you will meet your goals and you won’t need any supplements at all.
Staying hydrated is also an essential part of your wellbeing, so be sure to always have a bottle of water by your side in case you feel thirsty.
Best Keto Supplements
However, some people either don’t want or don’t have the luxury of having a diverse set of meals planned for the week. Whatever the case might be – keto supplements might be the answer you’re looking for.
In addition to bridging the gap for your body’s needs, some of the supplements can also help you stay in ketosis and keep up your healthy lifestyle.
Other keto supplements can also be used as an ingredient when prepping your own food. If you enjoy cooking, this will be a dream come true.
Exogenous Ketones – A Power-Up, Please!
This is by far the most popular and arguably one of the best keto supplements out there. Its primary purpose is to provide keto dieters with energy, reduce unwanted side effects and help your body to keep ketosis going.
There are numerous benefits, all of which are backed by scientific studies that showed the extent of the effects. People usually buy it for improved mental and physical performance. In addition, exogenous ketone supplements work great as keto-friendly food.
Exogenous ketones are the same ketones that your body produces. The only difference is that you can consume them whenever you want. This means you have on-demand ketones which can provide you with a boost of energy when needed.
In addition, many powder-based exogenous ketone supplements come with other ingredients that can benefit you. Keto supplements like that may also include protein powder, collagen, vitamins and much more.
Our Pick: Perfect Keto
This is probably the most popular choice among keto dieters. Perfect Keto has a wide range of selection when it comes to exogenous ketones. Their exogenous ketone base comes in several flavors that their clients can’t help but love.
The main ingredient comes in the form of BHB salts. This means that the ketone (beta-hydroxybutyrate or BHB for short) form a compound with a mineral (magnesium, sodium, and calcium). It’s good for people on keto as this removes the need for another supplement – keto electrolytes.
MCT Oil – One of the Best Keto Supplements
The MCT stands for medium-chain triglycerides. MCT contains fats that are a bit different from the ones that we normally consume. As a molecule, MCT’s have shorter chains (like the name suggests) than fats that usually exist in our food.
This unique quality means that the body is able to process and metabolize the fats much quicker. Considering the fact that on a ketogenic diet the primary source of energy is fat, having enough healthy fats in your system is essential for a successful diet.
MCT oil has other benefits that include improved cognitive function, better memory, lower cholesterol, and enhanced weight loss.
Naturally, MCT’s are present in some dairy products, coconut oil, and palm oil. However, those products also contain some long-chain fats which are undesired. Getting a supplement with 100% pure MCT oil will provide much better results.
Our Pick: Perfect Keto MCT Oil
Once again, Perfect Keto claims the title of the best product out there. Their MCT oil is 100% pure C8 fatty acids, which are the most preferred when it comes to MCT.
C8 fatty acids are also the most expensive to extract and produce. Most other manufacturers don’t sell pure C8. Instead, they mix it with other, slightly cheaper oils.
This MCT oil is harvested from coconut oil and is odorless and tasteless, so it can become a part of virtually any meal or beverage. Unfortunately, it’s not very good for cooking due to a low smoke point. However, you can always sprinkle some MCT after your meal has been cooked.
Under normal circumstances, people on a ketogenic diet aren’t prone to vitamin deficiencies because of keto itself. However, vitamin deficiencies are quite common in general, so making sure you’re getting enough of them is key.
Vitamin deficiencies, unless driven to extreme lengths, usually have very subtle symptoms that are difficult to identify. This means a simple keto vitamins supplement can save you from small things like fatigue, skin problems, and hair loss.
The vitamins that people lack the most are usually vitamins D, B12, and A. If you’re on keto and you’re not eating a lot of veggies, it might be a good idea to have some vitamin C supplements as well.
Our Pick: Nuun Hydration Keto Vitamins
With just 2 grams of carbohydrates per tablet, it’s a keto-friendly way to introduce a whole bouquet of vitamins into your system. In addition, Nuun Hydration is also infused with electrolytes. That’s great news for people on keto as a lack of electrolytes is common and is usually the primary cause for keto flu.
When it comes to vitamin-based keto supplements, there’s not much of a difference what brand to get. If you have any other vitamin products in mind, give them a shot as well. If you’re following a ketogenic diet, the key is to check for added sugars and carbohydrates so that the supplement does not kick you out of ketosis.
Keto Fiber Supplement
Fiber is essential for gut health and normal bowel movement. Unfortunately, dietary fiber is usually a part of foods that have a lot of carbs. The best sources of fiber are whole-grain products, fruits, beans, peas, legumes, nuts, seeds, and vegetables (source).
A huge part of that list is a no-no for people on a ketogenic diet. If you’re one of them and you wish to stick to natural foods, you will need to find a way to introduce more vegetables into your diet. Some nuts and seeds are also okay if consumed in moderation. The rest usually can be eaten in amounts that are too small to get the necessary amount of fiber.
If you’re having digestive issues on a ketogenic diet, you may want to increase your fiber intake with the help of a keto fiber supplement.
Our Pick: BeneFiber
With just 1 gram of carbohydrates that come from non-dietary fiber, it’s a great addition to your everyday meals. The best part about this keto fiber supplement is that it dissolves in foods and beverages, so it’s easy to incorporate to the meals that you know and love.
The fiber in this product comes from wheat dextrin: a keto-friendly supplement that has no taste or smell. This provides a lot of flexibility as you can put it to almost any meal you want.
When on keto, it’s crucial to make sure your body has enough electrolytes to work with. When it comes to a person’s nutritional needs, an electrolyte is a particle that is capable of carrying an electric charge. In our bodies, that electrolyte is usually a mineral ion, dissolved in a liquid.
Most of the time, the electrolytes are formed from sodium, magnesium, calcium, potassium or chloride. As you may have guessed from the names of the chemical elements, we can get enough of them by properly salting our foods.
Normally, people consume more salt than they should. However, when it comes to keto, lack of electrolytes is a very common problem that is usually the primary cause for keto flu.
Our Pick: Salt
Here’s the thing – I don’t think you need to buy any keto supplements for this. Just regular table salt can be enough to keep your keto electrolytes in check. A simple thing like mixing a teaspoon of salt in a large glass of water is what you need.
In addition, make sure you’re properly hydrated as electrolyte and water balance depend on each other. People on keto need to drink extra water due to their body’s reduced ability to retain liquids.
If you want an all-in-one solution, you can go for products like Perfect Keto Electrolytes. Essentially it’s the same as taking a teaspoon of salt with a glass of water. The only difference is that they use a mixture of several different salts.
Ketogenic Amino Acids
Amino acids are also known as the building blocks for the protein. Even though there are many of them, only nine of them are essential and our bodies cannot function without them (source).
Not unless you’re following a vegan keto diet, you should get the necessary amount of ketogenic amino acids by eating foods like meat, poultry, seafood, dairy foods, and eggs. All of these food groups are the cornerstone of the standard ketogenic diet.
However, supplementing your body with additional amino acids is known to have numerous benefits. It helps people to improve their mood and sleep quality. In addition, amino acids are known to prevent muscle loss and improve exercise performance.
For this reason supplements with ketogenic amino acids are very popular among bodybuilders and people who enjoy weightlifting as a part of their exercise regime.
Our Pick: Optimum Nutrition BCAA
It is one of the best-selling branched-chain amino acid products online. It’s keto-friendly and contains 0 carbohydrates. It’s primary audience, like with all ketogenic amino acids, are people who want to gain muscle faster.
It comes in the form of capsules and should be taken once before exercise and once after. This prevents muscle loss during endurance exercises and later on, helps the body to build the muscle further.
Bottom Line: The Best Keto Supplements
Whether you’re a beginner or someone who’s been on keto for many years, keto supplements are something you can benefit from. You definitely don’t need to get every single item from this list. However, selecting the one that’s right for you might lead to improved wellbeing.
When selecting your keto supplements, first make sure to sort out the stuff that you can do by yourself. This includes drinking plenty of water and getting the right amount of electrolytes. Then, based on the meals that you usually consume and your physical activity level, you can select your supplements.
Things like keto vitamin supplements and MCT oil is something that you can’t go wrong with. Both of them should keep your body fueled with the nutrients that it needs. If you’re unsure about your dietary and nutritional needs, seek advice from a medical professional who can evaluate your case individually.
Ketogenic amino acids and exogenous ketones are a bit more complex and are suitable keto supplements for people with specific goals. Amino acids, for instance, are products for people who are interested in gaining or maintaining their muscle mass whilst on keto.
Exogenous ketones, on the other hand, are for people who wish to have an energy boost from a keto-friendly supplement. They might also help you speed up your ketosis and help you with tiredness and fatigue.
Whatever your case might be, I truly hope this article helped you navigate the complex world of dietary supplements!