The 5 Best Supplements for Keto

Following the ketogenic diet means sticking to a meal plan high in fat, protein and protein. What is the point? This way of eating puts your body in a state of ketosis, which allows you to burn fat rather than sugar to get energy.

Although it was not designed as a slimming program, it's what the keto has become, with hordes of devotees devoted to absorbing most of their calories from fat and protein and are limited to less than 50 grams of carbohydrate per day. While fans love losing pounds, health experts say the keto diet has some potential drawbacks, such as muscle loss, diarrhea and a disease called keto flu.

RELATED: 7 dangers of keto

Another disadvantage of keto is that you can become deficient in certain essential nutrients that are usually found in foods banned or restricted by the keto guidelines. If you follow keto or think about trying it, nutritionists advise you to take these five supplements to make up for the nutrients you might be missing.

Magnesium

Many foods rich in magnesium, such as whole grains, bananas and beans, are not keto-friendly because they contain too much carbohydrate per serving, says nutritionist Ginger Hultin, a physician, based in Seattle. Academy of Nutrition and Dietetics.

"Magnesium is an important mineral for many cellular functions and regulates nerves, muscles and the immune system," says Hultin. It also plays a role in the formation of strong bones and maintenance of blood sugar levels. "It is essential that the body also produces proteins, bones and DNA," he adds. -she.

Keto enthusiasts may try to adhere to the recommended magnesium intake (310 to 320 mg, depending on your age) by consuming keto-approved magnesium-rich foods such as spinach, broccoli, broccoli kale, pumpkin seeds and sunflower seeds. But taking a magnesium supplement can help you cover your basics. "Talk to your doctor about the possibility of supplementation, but be careful not to exceed the recommendations because too much magnesium can cause diarrhea," Hultin says.

To buy: NOW Magnesium 400 mg ($ 9; amazon.com)

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Calcium

Many Milks and dairy products do not work in the keto diet because of their carbohydrate content – think of whole milk-flavored yogurt, both of which have 12 grams of carbs per serving. (Do not forget that it is advisable for keto followers to limit their carbohydrate intake to less than 50 mg per day.) By limiting or largely avoiding dairy products, you also limit your calcium intake . Depending on your age, women should consume 1,000 to 1,300 mg of calcium daily.

"Calcium is a mineral that helps maintain healthy bones but also promotes muscle and nerve communication," says Hultin. "It helps the cardiovascular system and supports the release of hormones." Among other foods with optimal levels of calcium that are excluded or limited in the keto include the enriched orange juice and tofu. " The good news is that you can get calcium from bone-in sardines, bone-in salmon, kale and broccoli. "

Still, if you have trouble eating so many vegetables or if you do not like fish, this is where a calcium supplement comes in. "Talk to your doctor about how much calcium you may need to supplement with your diet and needs.

To buy: Nature Made Calcium ($ 12; amazon.com)

Iron

Think of iron as fuel that allows you every your system to function properly. "Iron is a l the body needs to make Hemoglobin, a protein in red blood cells that carries oxygen in the body, "says Hultin. Without the recommended 18 mg of iron daily for non-pregnant women between the ages of 18 and 50, you will feel lethargic and weak, and your skin may look paler.

According to Hultin, many ceto-approved foods contain excellent amounts of iron, such as beef, some fish and oysters. However, other strong iron sources are restricted or excluded from the keto diet, such as enriched cereals for breakfast, lentils, tofu and beans, she said.

Getting adequate iron is even more difficult if you are vegetarian or vegan on keto because you can not eat animal products. Green leafy vegetables, like kale and spinach, are good vegetable sources of iron, but the type of iron they contain is not easily absorbed by the body. To make sure you get the right amount, a daily iron supplement is a good idea. Make sure your diet is right for you and check with your doctor if you need supplements, "says Hultin.

To Purchase: Garden of Life Iron Complex ($ 11; amazon.com)

RELATED: 4 Things to Know Before You Try It keto diet

Vitamin D

It is difficult to obtain sufficient amounts of vitamin D even if you are not keto. The sun vitamin is made by the body when the skin is exposed to the sun. Many people try to avoid exposing themselves directly to the sun to reduce the risk of skin lesions and skin cancer. Although vitamin D is also present in some foods, such as milk, orange juice and cereals, these products are limited in keto because of their high carbohydrate count.

But vitamin D is essential. "Vitamin D is necessary for bone health and prolonged deficiency can lead to the development of brittle bones and fractures," says Natalie Rizzo, RD, a nutritionist in New York. It gives you energy, fuels your immune system and can even help you fight depression.

To get the recommended daily intake (600 IU), you can turn to fatty fish such as ketone, such as salmon and tuna, or egg consumption, one of the favorites keto thanks to the high fat yellow. But with so little food choice, a daily vitamin D supplement can be helpful. Check with your doctor to find out the exact amount according to your needs.

To Purchase: Nature Made Vitamin D3 2000 IU Softgels ($ 22.00; amazon.com)

Fiber

Need Fiber For Your Gastro-Intestinal System be fluid and to avoid digestive disorders such as constipation. But most fiber comes from bread, cereals, fruits and vegetables rich in carbohydrates, and these are not favorable to the keto.

"Since these foods are limited in the keto diet, your fiber consumption is poor. Rizzo. When you lack fiber, it also opens the door to other health risks, such as obesity, heart disease and a higher risk of developing colon cancer,

. that you can eat carbohydrates on the keto, you should choose for high fiber vegetables, such as broccoli and cauliflower, "she advises. But since it would be difficult to fill your diet throughout the day, a daily fiber supplement could be of great help. Rizzo suggests talking to your doctor about the best medicine for you and how much to take. You do not consume too much and you end up with loose stools or diarrhea, she warns.

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