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The Best Keto Supplements and Why

Published October 06, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

best-keto-supplements
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"The Best Keto Supplements and Why", "datePublished":"October 06, 2019", "description":"The right keto supplements may help you lose weight and get results faster. Here are our 5 favorite supplements to pair with a ketogenic diet.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/08/keto-supplements-thumbnail-0253.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What are Supplements?</a></li> <li><a href="#section2">What are the Best Keto Supplements?</a></li> <li><a href="#section3">Do Keto Supplements Work?</a></li> <li><a href="#section4">Are Keto Diet Pills Safe?</a></li> <li><a href="#section5">By The Way…</a></li> <li><a href="#section6">Keto Supplements—Wrap Up</a></li> </ul> </div> <section> <p>The ketogenic diet is a proven way to lose body fat, revitalize your metabolism, and improve things like <a target="_blank" href="https://www.warriormade.com/content/diet/how-gut-health-affects-your-brain/" rel="noreferrer" >brain and gut health</a>. But one reality, at least early on, is that your food options are a bit more restrictive (at least, relative to what you’re used to).</p> <p>Most people adjust over time and find a low-carb, high-fat diet offers plenty of options. But as you transition you may be missing out on some <a target="_blank" href="https://www.warriormade.com/content/diet/keto-micronutrients-why-they-are-important" rel="noreferrer">essential micronutrients</a>.</p> <p>This is where keto supplements come in.</p> <p>These ‘aids’ can be helpful for a few reasons: to cover your nutritional bases, boost performance, or even expedite weight loss.</p> <p>Below we’ll look at how supplements help on the keto diet, the 5 best supplements you can take, and two important keys about getting results with supplements.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-step-scale-weight-check-loss-0253.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-step-scale-weight-check-loss-0253.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-step-scale-weight-check-loss-0253.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-step-scale-weight-check-loss-LR-0253.jpg" class="img-fluid" alt="man-step-scale-weight-check-loss"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What are supplements?","acceptedAnswer":{"@type":"Answer","text":"The term ‘supplements’ spans a wide range. Dietary supplements might refer to vitamins, minerals, herbs, or amino acids—among many other things 1. Even garlic, when taken as a pill or powder, is considered a supplement.\n\nSupplements are meant to aid—or ‘supplement’—your diet to ensure you get an adequate amount of essential nutrients 1. They are also sometimes taken to make up for vitamin or mineral deficiencies, or treat specific problems (turmeric for joint inflammation, for example).\n\nIn fact, the majority of Americans take at least one dietary supplement per day."}}]}</script> <h2>What are supplements?</h2> <p>The term ‘supplements’ spans a wide range. Dietary supplements might refer to vitamins, minerals, herbs, or amino acids—among many other things <sup>1</sup>. Even garlic, when taken as a pill or powder, is considered a supplement.</p> <p>Supplements are meant to aid—or ‘supplement’—your diet to ensure you get an adequate amount of essential nutrients <sup>1</sup>. They are also sometimes taken to make up for vitamin or mineral deficiencies, or treat specific problems (turmeric for joint inflammation, for example).</p> <p>In fact, the majority of Americans take at least one dietary supplement per day <sup>1</sup>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What are the best keto supplements?","acceptedAnswer":{"@type":"Answer","text":"Keto supplements in particular are taken to ensure there aren’t any wide gaps in your nutrition when you switch to the low-carb diet. They’re also used to expedite weight loss and assist on the path to reaching your fitness goals.\n\nThe benefits of ketosis are immense, but you’ll end up cutting out some foods you're used to eating—ones that were providing you essential nutrients you need to be healthy."}}]}</script> <h2>What are the best keto supplements?</h2> <p><i>Keto supplements</i> in particular are taken to ensure there aren’t any wide gaps in your nutrition when you switch to the low-carb diet. They’re also used to expedite weight loss and assist on the path to reaching your fitness goals.</p> <p>The <a target="_blank" href="https://www.warriormade.com/content/diet/ketosis-and-brain-function" rel="noreferrer">benefits of ketosis</a> are immense, but you’ll end up cutting out some foods you're used to eating—ones that were providing you essential nutrients you need to be healthy.</p> <p>Here’s a rundown of the 5 best supplements to aid a keto diet.</p> <h3>1. Exogenous ketones</h3> <p>Typically, exogenous ketones come in powder form and are mixed into a beverage. And there are several reasons they’re the number one supplement on this list.</p> <h4>How do I get into ketosis fast?</h4> <p><a target="_blank" href="https://www.warriormade.com/content/diet/the-truth-about-exogenous-ketones-an-inside-look" rel="noreferrer">Exogenous ketones</a> help your body <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis" rel="noreferrer">get into ketosis</a> faster and might mitigate the effects of a higher-carb meal <sup>2</sup>.</p> <p>(Keep in mind: you can’t eat high-carb meals all the time and expect exogenous ketones to keep you in ketosis. But it can help out once in a while.)</p> <h4>Other benefits of exogenous ketones</h4> <p>For keto dieters looking for a performance boost during workouts, <a target="_blank" href="https://www.warriormade.com/content/diet/the-truth-about-exogenous-ketones-an-inside-look/" rel="noreferrer">exogenous ketones</a> have also been proven to boost endurance performance in athletes <sup>3</sup>.</p> <p>Exogenous ketones also suppress ghrelin, the hormone responsible for appetite <sup>4</sup>. You’ll feel less hungry when you take them, which might make it easier to stay on track.</p> <h3>2. Vitamin D</h3> <p>Vitamin D plays an important, wide-spanning role in human health. Vitamin D supports the immune system, regrows cells, and promotes bone health <sup>5</sup>. It also helps with the absorption of calcium, which may be lacking on the keto diet.</p> <p>Most Americans get their vitamin D from dairy products <sup>6</sup>. You can still eat dairy on the keto diet, but drinking milk is not ideal. One cup of whole milk has 12 grams of carbs, roughly 25 percent of a keto dieter’s daily intake <sup>7</sup>. </p> <p>One study found that ten percent of Americans are deficient in vitamin D <sup>8</sup>. So keto or not, it’s a good supplement to take.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/go2protein-powder-0253.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/go2protein-powder-0253.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/go2protein-powder-0253.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/go2protein-powder-LR-0253.jpg" class="img-fluid" alt="go2protein-powder"> </picture> <h3>3. Protein powder</h3> <p>About 25 percent of your daily calories come from protein on the ketogenic diet—<a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">roughly 125 grams</a>. </p> <p>While protein sources like fish, chicken, and eggs are staples on keto, a <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">protein powder supplement</a> can offer additional benefits.</p> <p>Protein helps rebuild muscle and other body tissues like hair and fingernails <sup>9</sup>. During digestion, protein breaks down into amino acids which your damaged muscles crave after a <a target="_blank" href="https://www.warriormade.com/content/exercise/push-yourself-to-the-limit-full-body-workout" rel="noreferrer">tough workout</a>.</p> <p>Some science actually suggests there is an optimal “window” of time after a workout to maximize the gains from your workout <sup>10</sup>. Taking in protein 30 to 45 minutes after exercise may help you <a target="_blank" href="https://www.warriormade.com/content/exercise/foolproof-guide-to-building-lean-muscle" rel="noreferrer">build muscle</a> faster. Some find protein powder beneficial because they can’t stomach a meal that quickly after working out. </p> <p>Whey protein was thought of as the only option for a long time. But now there are lots of protein supplements to choose from with other benefits, like collagen or plant-based protein powders. </p> <p>Here’s an explanation of the best protein powder and why below:</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"><iframe width="560" height="315" src="https://www.youtube.com/embed/Ot0kBBouLXU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div></div> <p><a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">Collagen protein</a> has benefits beyond muscle repair. It’s also excellent for improving skin health, gut health, and restores joints. </p> <p>And by the way: protein has a satiating (feeling full) effect. So besides being good for muscle growth, it’s also a proven tool for weight-management <sup>9</sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/electrolytes-salt-spoon-0253.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/electrolytes-salt-spoon-0253.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/electrolytes-salt-spoon-0253.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/electrolytes-salt-spoon-LR-0253.jpg" class="img-fluid" alt="electrolytes-salt-spoon"> </picture> <h3>4. Electrolytes</h3> <p>One common side-effect when switching to the keto diet is additional water loss and dehydration <sup>11</sup>. Your body goes through a lot of water as metabolic processes switch from burning sugar to burning fat.</p> <p>When you lose a lot of water, minerals like sodium, potassium, and magnesium need to be replaced as well <sup>12</sup>. Deficiencies of these electrolytes can cause headaches, muscle cramps, or fatigue.</p> <p>Keto dieters have a few options for replacing these minerals in their diet. You can:</p> <ul> <li>Add a little sea salt to your food.</li> <li>Take a potassium or magnesium supplement (magnesium helps <a target="_blank" href="https://www.warriormade.com/sleep-support/mens-hormone/" rel="noreferrer">boost testosterone</a> and also promotes a <a target="_blank" href="https://www.warriormade.com/sleep-support/shop/" rel="noreferrer">great night’s sleep</a>).</li> <li>Eat more dark leafy greens and nuts.</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mct-oil-keto-supplement-0253.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mct-oil-keto-supplement-0253.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mct-oil-keto-supplement-0253.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mct-oil-keto-supplement-LR-0253.jpg" class="img-fluid" alt="mct-oil-keto-supplement"> </picture> <h3>5. MCT oil</h3> <p>Medium-chain triglycerides, or MCTs, offer both metabolic and brain-boosting benefits <sup>13</sup>. MCT oil is present in coconut oil but can also be bought as a supplement.</p> <p>MCTs fit really well for keto dieters because they’re high in fat. They help you stay in ketosis and feel full longer <sup>14 15</sup>.</p> <p>MCT oil is one reason putting <a target="_blank" href="https://www.warriormade.com/content/diet/keto-butter-coffee/" rel="noreferrer">butter in your coffee</a> has gotten so popular. Caffeine, a natural thermogenic (calorie burner) plus the benefits of MCT oil combine to make a potent fat-burner.</p> <p>Keep in mind: MCT oil is great for a low-carb diet, but if you’ve never taken it, start with a small dose. GI issues are common if you take too much <sup>16</sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-tape-measure-0253.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-tape-measure-0253.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-tape-measure-0253.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/weight-loss-tape-measure-LR-0253.jpg" class="img-fluid" alt="weight-loss-tape-measure"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Do keto supplements work?","acceptedAnswer":{"@type":"Answer","text":"The effects that fat or body shaming have on people are no joke.\n\nFat shaming doesn’t just make people feel bad about themselves. It increases stress, leads to eating disorders and an increased risk of obesity and diseases, and even the risk of suicide.\n\nAnd it can cause you to eat more, too. One study found women ate three times the number of calories as normal after watching a stigmatizing video.\n\nYikes! These are heavy things, no doubt. But hiding from or sugar coating them doesn’t help either. Unfortunately, we’re in a world where social media makes it that much easier to judge people or make them feel bad for how they look."}}]}</script> <h2>Do keto supplements work?</h2> <p>To answer this question properly, you must consider the definition of supplements.</p> <p><i>Supplements are meant to aid, boost, or supplement a healthy diet. In some cases, they’re used to fill nutritional gaps or to fix a vitamin or mineral deficiency.</i></p> <p>Depending on your situation, supplements on the keto diet <i>will ‘work’</i>—but remember, they aren’t a magic pill. You can’t eat poorly then take exogenous ketones and MCT oil supplements and expect to get results. </p> <p>A healthy diet and good exercise habits should make up 80 to 90 percent of your focus. Let any supplements you take be an extra boost so you can <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-set-realistic-fitness-goals-you-can-achieve" rel="noreferrer">reach your goals</a> a bit faster. Think of supplements as optimizing the approach you’re already taking.</p> <p>If you think you have a mineral deficiency or want to see which supplements might help you, have your doctor do a nutritional deficiency test.</p> <p>You can also get a gauge on your micronutrient needs as you <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">count your macros</a> on an app on your phone or <a target="_blank" href="https://www.tasteaholics.com/keto-calculator/" rel="noreferrer">here</a>. Most applications also track vitamin and mineral intake. This way, you can see where you’re <i>specifically</i> lacking and make an informed choice.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Are keto diet pills safe?","acceptedAnswer":{"@type":"Answer","text":"‘Keto diet pills’ could mean a lot of things, so it’s worth being specific again here. When it comes to supplements, definitions are important.\n\nNatural supplements like vitamins, minerals, herbs and spices are probably going to be fine. Many of these you can buy right at a regular grocery store.\n\nHowever, there are lots of different diet pills out there on the internet. Many are made with chemicals that haven’t been extensively researched or proven to be 100 percent safe for your long-term health.\n\nAs a general guideline, we recommend sticking to natural supplements, and maybe using some protein or exogenous ketones depending on your situation. Let exercise and diet do the heavy lifting, not some magic pill."}}]}</script> <h2>Are keto diet pills safe?</h2> <p><i>‘Keto diet pills’</i> could mean a lot of things, so it’s worth being specific again here. When it comes to supplements, definitions are important. </p> <p>Natural supplements like vitamins, minerals, herbs and spices are probably going to be fine. Many of these you can buy right at a regular grocery store.</p> <p>However, there are lots of different diet pills out there on the internet. Many are made with chemicals that haven’t been extensively researched or proven to be 100 percent safe for your long-term health.</p> <p>As a general guideline, we recommend sticking to natural supplements, and maybe using some protein or exogenous ketones depending on your situation. Let exercise and diet do the heavy lifting, not some magic pill.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>By the way…</h2> <p>We love showing you the science and letting you know which supplements and lifestyle choices have helped us <a target="_blank" href="https://www.warriormade.com" rel="noreferrer">get results</a>. But we’re not doctors. </p> <p>The information on supplements we’ve listed here can help you make a more informed decision. But before you start taking any supplements or making any major changes to your diet, talk to your physician. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>Keto supplements—Wrap up</h2> <p>The key to getting results using keto supplements is to figure out specifically which supplements <i>you</i> need, and why. If your goal is to add muscle, a protein powder is a great addition to your diet. If you have a specific mineral deficiency, a particular vitamin or mineral might make a real impact.</p> <p>Supplements are specific. Remember, 80 to 90 percent of your energy should be on diet and exercise habits. Let supplements be the final piece to the puzzle that helps you get optimal results. </p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx" rel="nofollow noreferrer">Dietary Supplements: What You Need to Know</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5670148/" rel="nofollow noreferrer">On the Metabolism of Exogenous Ketones in Humans</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27475046" rel="nofollow noreferrer">Nutritional Ketosis Alters Fuel Preference</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29105987" rel="nofollow noreferrer">A Ketone Ester Drink Lowers Human Ghrelin and Appetite</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/" rel="nofollow noreferrer">Vitamin D: The “sunshine” vitamin</a></li> <li><a target="_blank" href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" rel="nofollow noreferrer">Vitamin D</a></li> <li><a target="_blank" href="https://www.nutritionix.com/food/whole-milk" rel="nofollow noreferrer">Whole Milk</a></li> <li><a target="_blank" href="https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/" rel="nofollow noreferrer">Vitamin D deficiency soars in the U.S.</a></li> <li><a target="_blank" href="https://www.medicalnewstoday.com/articles/323093.php" rel="nofollow noreferrer">What are the benefits of protein powder?</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/" rel="nofollow noreferrer">Nutrient timing revisited: is there a post-exercise anabolic window?</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/" rel="nofollow noreferrer">Very-low-carbohydrate diets and preservation of muscle mass</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5608861/" rel="nofollow noreferrer">Acid–base safety during the course of a very low-calorie-ketogenic diet</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892314/" rel="nofollow noreferrer">Coconut oil consumption and cardiovascular risk factors in humans</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23515148" rel="nofollow noreferrer">Medium-chain triglyceride ketogenic diet</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/mct-oil-benefits" rel="nofollow noreferrer">7 Science-Based Benefits of MCT Oil</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25636220" rel="nofollow noreferrer">Effects of medium-chain triglycerides on weight loss and body composition</a></li> </ol> </section> </article>

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