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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. It’s also avoided by those following a paleo-type diet.
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[4] Others include B6, B9, and B12, which improve mood, produce red blood cells, and keep your nerves healthy. Vitamin D: This vitamin helps your body absorb calcium, one of the electrolytes that you want to make sure you’re getting enough of on the keto diet. [5]Vitamin K: Found in green vegetables, meat, cheese, and eggs, vitamin K is necessary for blood clotting and bone health. [6]Certain people are more likely to benefit from supplements like multivitamins, including children and teens, older individuals, people with certain health conditions, and those who lack access to a variety of fresh keto foods. Vitamins to Avoid on KetoVitamins from natural whole keto foods are always better absorbed by your body than vitamins in supplement form. However, if supplementing is necessary in your case, watch out for these fillers and excipients found in many synthetic vitamins. Gummy vitamins should be avoided on ketoVitamins with titanium dioxideTitanium dioxide is a popular pigment used to enhance the white color and opacity of foods and over-the-counter products. These include toothpaste, coffee creamers, edible ice, breakfast cereals, soups, and many dietary supplements. [7]There is a concern regarding the risk of titanium dioxide to be a carcinogen. Although the International Agency for Research on Cancer (IARC) concludes that there isn’t enough evidence to show that titanium dioxide particles cause cancer in humans, the opposite is true in experimental animals. This is why the IARC classifies titanium dioxide as a Group 2B carcinogen—meaning, it’s “possibly carcinogenic to humans.
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On the other hand, food processing leads to the loss of certain nutrients which are highly sensitive, such as ascorbic acid, folic acid, and thiamin. [2] Skin HealthHighly processed
foods contain harmful ingredients like added sugars and trans fats. Consuming them repeatedly can negatively affect your skin health in
different ways. For example, added sugars break down collagen, making your skin vulnerable to aging. [3] A study also shows that consuming trans fatty acids increases your risk of ultraviolet radiation (UVR) skin damage. [4]Eating a clean diet can promote younger-looking and healthy skin, among other strategies like sleep and stress management. Gut
HealthOne of the best things you can do to promote gut health is to reduce the processed foods you eat. A clean
keto diet helps your gut by providing fiber, which can:Help with digestion, especially in people who are having constipation at the start of their keto diet. (In contrast, processed foods don’t just contain more sugars, but they usually lack fiber. )Increase the diversity and richness of your microbiome—the microorganisms in your gut. [5] Eating a wide range of foods, which happens on a clean keto diet, will boost your microbiome.
