1 Supplements to Support your Keto Journey
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When first starting a ketogenic diet, some people experience the "keto flu"- a cluster of symptoms that may include muscle cramps, headaches, fatigue, dizziness, and nausea. Dehydration, electrolyte loss, and carbohydrate withdrawal are some of the main causes of keto flu. Increasing water intake, avoiding strenuous exercise, getting adequate sleep, and eating enough fat while cutting out carbs slowly can ease your transition into keto and help you avoid the keto flu. Adding the following supplements can also help alleviate keto-flu symptoms. Electrolytes, such as potassium and sodium, can be depleted on a ketogenic diet. This is because restriction of carbohydrates reduces insulin levels, which causes the kidneys to excrete sodium from the body. Keto diets also eliminate many potassium-rich foods like fruits, beans, and starchy vegetables. Both potassium and sodium are needed for regulating fluid balance and muscle and nerve function. Adding magnesium can help ease muscle cramps and headaches and support sleep.


In supplements, electrolytes such as potassium and magnesium can be found alone or in combination with sodium as a complex. Aim for 3-5 grams of sodium, 1-3.5 grams of potassium, and 400-600 milligrams of magnesium from food and supplements per day. Bone Broth is a keto-friendly food that is a source of naturally occurring electrolytes, particularly sodium and potassium. Incorporate it in a multitude of ways by adding it to keto-friendly soups, sipping it out of a mug, or sautéing your veggies in it. Of note, Supraketo Keto Weight Loss Formula bone broth is also high in protein, so be sure to count it towards your protein macronutrient goal. There are some supplements that provide ketones directly to the body (exogenous ketones) and others that enhance the bodys own production of ketones (endogenous ketones). By contributing ketones, these supplements can decrease the time it takes to reach ketosis, reduce symptoms of the keto flu, and potentially enhance the benefits of a ketogenic diet, which include increased energy, improved athletic performance, weight loss, and improved cognition, memory, and mood.
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MCT, or medium chain triglycerides, Supraketo.org are a special class of fats that, once absorbed, head straight to the liver where they are preferentially metabolized to create ketones for energy (i.e., they support endogenous production of ketones). In a study of 28 healthy adults starting a ketogenic diet, the addition of MCT oil (2 tablespoons three times per day for 20 days) led to higher blood ketone levels and a faster time to ketosis compared to controls. Subjects were also less likely to report symptoms of the keto flu.iv The majority of MCT supplements are available as MCT oil. To support bowel tolerance, start with 1 teaspoon per day, eventually working up to 2 tablespoons per serving. MCT oil is best taken with a meal to avoid upset stomach or diarrhea. MCT also comes in powders and capsules, which may be better suited for on-the-go lifestyles. Powders can easily be incorporated into baked goods or added to coffee to give it a creamier texture.


Beta-hydroxybutyrate (BHB) is the most abundant ketone produced endogenously in the liver.5 However, it can also be supplied exogenously through supplements to increase serum BHB levels and Supraketo Fat Burner promote the beneficial effects of nutritional ketosis.6 In supplements, BHB is most often bound to a mineral such as calcium, magnesium, or potassium (also known as ketone salts). For dosing, follow the directions on the label. During a ketogenic diet, the large shift in macronutrient composition may lead to fluctuations in digestion, including gut discomfort, changes in bowel habits and, potentially, disruption of the balance of bugs inhabiting the gut. The supplements below can all provide additional support to keep your digestive system running smoothly and in tip-top shape. Fat Digestive Enzymes can aid fat digestion and absorption. For some, the increase in fat intake on a ketogenic diet may overwhelm the bodys ability to break it down. This is more likely to occur in people first starting a ketogenic diet, individuals with gallbladder problems, or those older in age.


In this scenario, digestive issues such as indigestion, gas, bloating, or loose stools can arise. To help combat this, consider adding a digestive enzyme supplement that contains a high amount of lipase, the primary enzyme that breaks down fat, and ox bile, which helps to emulsify and prepare fat for absorption. Follow the directions on the bottle and be sure to take enzymes right before or right as you start eating. Magnesium can support bowel regularity and motility in case of constipation. Because the ketogenic diet is typically lower in fiber-containing foods, constipation is more likely to occur. In this scenario, opt for liquid or powdered magnesium supplements where magnesium is bound to oxide or citrate. It is these forms that, in higher doses, can have bowel loosening effects. For dosing, follow the directions on the label. Fiber supplements providing both soluble and insoluble fiber can aid digestion and promote regularity and elimination.