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Your doctor can run a simple blood test to check if you’re deficient and advise you accordingly. 5. ElectrolytesThe first two or three weeks of keto can be challenging for some people as they switch to ketosis and lower carb intake. People who aren’t fat-adapted might experience worse symptoms of the keto flu and could benefit from taking electrolytes while on keto. Transitioning to keto results in water loss and, often, a drop in mineral levels like potassium, sodium, and magnesium as well. This sudden drop in mineral levels can contribute to symptoms of the keto flu, such as fatigue, muscle cramps, and headaches [12]. Athletes on keto could also lose more electrolytes and fluid through sweating [13]. Keto dieters often supplement electrolytes and add an electrolyte powder to their morning beverage. Salting your food provides you with sodium. Go for better quality and more natural salts like Celtic sea salt and Arctic salt. You can also make sure you’re eating keto foods high in magnesium and potassium like nuts and seeds, avocados, and dark leafy greens.
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Taking vitamins and, in particular, electrolyte supplements can improve symptoms ofketo flu that you might experience upon first starting the keto diet. Multivitamins are a good way to ensure you’re still getting important nutrients as you switch to a keto diet and learn how to choose and use low-carb fruits and vegetables. Studies also show multivitamins can lower body fat and protect from illnesses likeheart disease and certain types of cancer. [1] [2]Do Vitamins Affect Ketosis?Vitamins on ketoKetosis is a metabolic state achieved by reducing your carbohydrate consumption below a specific amount, typically less than 50 grams ofnet carbs daily. Minerals and vitamins are pure compounds that shouldn’t affect ketosis; however, lots of available supplements also have added fillers. The fillers are where there could be a problem. Fillers like maltodextrin, dextrose, and dextrin are carb-based. While these simple added sugars and carbs aren’t ideal for keto, even if your vitamin has fillers, it’s unlikely there’s enough filler to affect ketosis unless you’re consuming larger amounts. In general, then, you don’t have to be concerned with supplements containing too many net carbs and interfering with ketosis. The minor amount of carbs you obtain through a vitamin supplement won’t be enough to impact your blood sugar to the point where you switch out of ketosis. It’s a little easier to overeat tasty multivitamin gummies with added sugar than it is to overeat powdery tasting supplements or gelatin capsules.
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Remember, it isn’t just about the carbs but also the quality. Some supplement companies use genetically
modified and highly processed ingredients or ineffective forms of nutrients, such as forms of magnesium and vitamin C that aren’t readily absorbed. Supplementing the Keto DietVitamins and supplements should be an addition to support your well-formulated, balanced ketogenic diet. They shouldn’t make up for a poor diet lacking in nutrients; rather, they should optimize a proper diet.
Supplementation can provide you with necessary and beneficial nutrients. Before buying a vitamin, be sure to read the label, check the ingredients, and make sure you’re sourcing quality supplements from a reputable company that’s been tested by a third party, such asNSF International. Some supplement companies use ineffective forms of nutrients, such as genetically modified and highly processed ingredients. It’s best to discuss supplements with your healthcare provider. Some mineral or vitamin supplements (particularlyfat-soluble vitamins that are stored by the body) can be toxic when taken in excess, so be mindful that you’re taking appropriate doses. Soy sauce is one of the most popular sauces, used in cooking everything from Asian-style dishes to your favorite stir fry. However, because soy is such a common allergen, those following an elimination or allergy-friendly diet often avoid soy.
