As ketogenic diet continues to become more popular, so is the interest on how to optimize health as you follow this low-carb, high-fat eating plan. The fact that keto diet cuts a wide range of food options, it is advisable to supplement it with specific nutrients. I got a lot of information when i read Keto . These are some of the best supplements to be found in a keto diet.
Magnesium
This is a mineral that regulates blood sugar level, boosts energy, and improves the immune system. Recent studies show that magnesium-depleting medications and reliance on processed foods puts people at risk of suffering from magnesium deficiency. When you are on the ketogenic diet, it becomes difficult to get the amount of magnesium you need. This is because magnesium-rich foods such as fruits and beans are also high in carbs.
Thus, if you are on a keto diet, you should consider taking at least 200 mg of magnesium per day. The common absorbable forms of magnesium include magnesium gluconate, magnesium citrate, and magnesium glycinate. If you want to increase magnesium intake through the keto-diets, you should consider adding low-carb, magnesium-rich foods. Some of the foods to try include spinach, avocado, pumpkin seeds, and mackerel.
Omega-3 Fatty Acids
Omega-3 fatty acid supplements such as krill oil or fish oil are rich in omega-fatty acids such as EPA and DHA. These fatty acids can benefit the body in a wide range of ways. For instance, they help lower heart disease, reduce inflammation, and prevent mental decline. You should note that western diets are higher in omega-6 fatty acids that are found in processed foods and vegetable oil. They have low amounts of omega-3. This imbalance promotes inflammation of the body and results in increased risk of inflammatory diseases.
When you supplement the keto diet with omega-3 fatty acids, you can experience a significant decrease in insulin, triglycerides, and inflammatory markers. It is advisable to choose a reputable brand when buying omega-3 supplements. It should provide a combined 1,000 mg of DHA and 500 mg of EPA per serving. Ensure you eat keto-friendly foods, salmon, anchovies, and sardines.
Vitamin D
You should have optimal levels of vitamin D for your health. You should note that the keto diet cannot put you at risk of suffering from vitamin D deficiency, but since it is common, supplementing it is a good idea. It is quite vital for bodily functions that include facilitating absorption of calcium that would lack most ketogenic diets.