The Best Keto Supplements of 2023 | What to Take and What to Skip

The Best Keto Supplements of 2023 | What to Take and What to Skip

Are keto supplements necessary? We review the most popular options, like BHB, MCT oil, and electrolytes, to see which can actually help your diet.

Introduction to Keto Supplements

The ketogenic diet, or keto diet, has surged in popularity for its potential to promote weight loss and improve metabolic health. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose. While a well-formulated ketogenic diet can provide all the necessary nutrients, many people turn to keto supplements to help ease the transition into ketosis, enhance performance, or address potential nutrient deficiencies. But with so many products on the market, it's crucial to understand which supplements are genuinely beneficial and which are simply a waste of money. This article explores the most popular keto supplements, examines their effectiveness, and helps you make informed decisions about incorporating them into your keto lifestyle.

Understanding the Ketogenic Diet and Ketosis

Before diving into supplements, let's briefly review the fundamentals of the ketogenic diet. The primary goal is to achieve and maintain ketosis. This occurs when your body's glucose (sugar) stores are depleted, forcing it to break down fat into ketones, which are then used as an alternative energy source.

  • Macronutrient Ratio: A typical ketogenic diet consists of roughly 70-80% fat, 20-25% protein, and 5-10% carbohydrates.
  • Ketone Bodies: The three main ketone bodies produced during ketosis are acetoacetate (AcAc), beta-hydroxybutyrate (BHB), and acetone. BHB is the most abundant and readily used by the body.
  • Benefits of Ketosis: Potential benefits include weight loss, improved blood sugar control, increased energy levels (once adapted), and reduced cravings.

Popular Keto Supplements: What Works and What Doesn't

Exogenous Ketones (BHB)

Exogenous ketones are ketone bodies that come from an external source, rather than being produced by your body. The most common type of exogenous ketone is BHB (beta-hydroxybutyrate), typically sold in salt form (BHB salts). The idea is that taking BHB supplements can quickly elevate ketone levels in the blood, potentially mimicking the effects of ketosis without strictly adhering to the diet.

Potential Benefits:

  • Increased Ketone Levels: BHB supplements can reliably raise blood ketone levels, although the effect is often temporary.
  • Improved Exercise Performance: Some studies suggest that BHB supplementation may improve endurance performance, especially in non-keto-adapted individuals.
  • Reduced Appetite: Elevated ketone levels may help suppress appetite and reduce cravings.

Potential Drawbacks:

  • Gastrointestinal Distress: BHB salts can cause stomach upset, diarrhea, and nausea, especially at higher doses.
  • Electrolyte Imbalance: BHB can affect electrolyte balance, requiring careful monitoring and supplementation.
  • Cost: BHB supplements can be expensive.
  • Limited Long-Term Data: More research is needed to fully understand the long-term effects of exogenous ketone supplementation.

Verdict: Exogenous ketones can be a helpful tool for individuals transitioning into ketosis or looking for a temporary boost in ketone levels. However, they are not a substitute for a well-formulated ketogenic diet. Start with a low dose and monitor your body's response. Consider using them strategically, such as before workouts, rather than as a daily supplement.

MCT Oil

MCT oil (medium-chain triglyceride oil) is a concentrated source of MCTs, a type of saturated fatty acid that is easily digested and absorbed by the body. MCTs are rapidly converted into ketones in the liver, making them a popular supplement for those following a ketogenic diet.

Potential Benefits:

  • Increased Ketone Production: MCTs are readily converted to ketones, providing a quick source of energy.
  • Enhanced Weight Loss: Some studies suggest that MCT oil may promote weight loss by increasing satiety and boosting metabolism.
  • Improved Cognitive Function: MCTs can cross the blood-brain barrier and provide energy to the brain, potentially enhancing cognitive function.

Potential Drawbacks:

  • Gastrointestinal Distress: Similar to BHB, MCT oil can cause stomach upset, diarrhea, and nausea, especially when taken in large quantities. Start with a small dose (1 teaspoon) and gradually increase as tolerated.
  • Calorie Dense: MCT oil is high in calories, so it's important to factor it into your overall calorie intake.

Verdict: MCT oil can be a valuable addition to a ketogenic diet, helping to boost ketone production and potentially promote weight loss and cognitive function. However, it's important to start slowly to avoid gastrointestinal distress. Consider using MCT oil in smoothies, coffee, or salad dressings.

Electrolytes

The ketogenic diet can lead to increased excretion of electrolytes, such as sodium, potassium, and magnesium, due to reduced insulin levels and increased fluid loss. This can result in the "keto flu," characterized by fatigue, headache, muscle cramps, and other unpleasant symptoms. Electrolyte supplementation is often necessary to prevent these symptoms and maintain optimal health.

Potential Benefits:

  • Reduced Keto Flu Symptoms: Replenishing electrolytes can alleviate the symptoms of the keto flu.
  • Improved Hydration: Electrolytes help regulate fluid balance in the body.
  • Enhanced Muscle Function: Electrolytes are essential for muscle contraction and nerve function.

Potential Drawbacks:

  • Over-Supplementation: Taking too many electrolytes can lead to imbalances and adverse effects.
  • Hidden Sugars: Some electrolyte supplements contain added sugars, which can kick you out of ketosis. Read labels carefully and choose sugar-free options.

Verdict: Electrolyte supplementation is often crucial for individuals following a ketogenic diet, especially during the initial adaptation phase. Focus on replenishing sodium, potassium, and magnesium. Consider adding salt to your meals, drinking electrolyte-rich beverages (sugar-free), or taking a dedicated electrolyte supplement.

Magnesium

Magnesium is a vital mineral involved in hundreds of bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Many people are deficient in magnesium, and the ketogenic diet can further deplete magnesium levels. Supplementing with magnesium can help prevent deficiencies and support overall health.

Potential Benefits:

  • Improved Sleep: Magnesium can promote relaxation and improve sleep quality.
  • Reduced Muscle Cramps: Magnesium can help prevent muscle cramps and spasms.
  • Enhanced Blood Sugar Control: Magnesium plays a role in insulin sensitivity and blood sugar regulation.

Potential Drawbacks:

  • Gastrointestinal Distress: Certain forms of magnesium, such as magnesium oxide, can cause diarrhea. Choose more easily absorbed forms, such as magnesium citrate, glycinate, or threonate.

Verdict: Magnesium supplementation can be beneficial for individuals following a ketogenic diet, especially those who experience muscle cramps, sleep problems, or blood sugar imbalances. Choose a well-absorbed form and start with a low dose.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are essential fats that offer numerous health benefits, including reducing inflammation, supporting heart health, and improving brain function. While not directly related to ketosis, omega-3 supplementation is often recommended on a ketogenic diet to ensure adequate intake of these important nutrients.

Potential Benefits:

  • Reduced Inflammation: Omega-3s have anti-inflammatory properties.
  • Improved Heart Health: Omega-3s can lower triglycerides and improve blood pressure.
  • Enhanced Brain Function: DHA is a key component of brain cells and supports cognitive function.

Potential Drawbacks:

  • Fishy Aftertaste: Some omega-3 supplements can cause a fishy aftertaste. Choose high-quality supplements and store them properly.
  • Blood Thinning: Omega-3s can have a blood-thinning effect, so consult with your doctor if you are taking blood-thinning medications.

Verdict: Omega-3 supplementation is a good idea for most people, including those following a ketogenic diet. Choose a high-quality fish oil or algal oil supplement and aim for at least 1-2 grams of EPA and DHA per day.

Digestive Enzymes

Some individuals may experience digestive issues, such as bloating and gas, when transitioning to a high-fat ketogenic diet. Digestive enzymes can help break down fats, proteins, and carbohydrates, potentially improving digestion and reducing discomfort.

Potential Benefits:

  • Improved Digestion: Digestive enzymes can help break down food and improve nutrient absorption.
  • Reduced Bloating and Gas: Digestive enzymes can alleviate digestive discomfort.

Potential Drawbacks:

  • May Not Be Necessary for Everyone: If you are not experiencing digestive issues, digestive enzyme supplementation may not be necessary.

Verdict: Digestive enzyme supplementation can be helpful for individuals who experience digestive problems on a ketogenic diet. Choose a broad-spectrum enzyme formula that contains lipase (for fat digestion), protease (for protein digestion), and amylase (for carbohydrate digestion).

Other Supplements to Consider (with Caution)

  • L-Carnitine: May help transport fatty acids into mitochondria for energy production. Limited evidence of significant benefit.
  • Creatine: Primarily benefits high-intensity exercise performance. May cause water retention.
  • Greens Powders: Can provide micronutrients, but whole vegetables are a better source.
  • Probiotics: Support gut health, but effectiveness varies depending on the strain and individual.

Table: Keto Supplements Comparison

Supplement Potential Benefits Potential Drawbacks Dosage Considerations
BHB Salts Increased ketone levels, improved exercise performance, reduced appetite Gastrointestinal distress, electrolyte imbalance, cost 5-15 grams per serving Start with a low dose; use strategically
MCT Oil Increased ketone production, enhanced weight loss, improved cognitive function Gastrointestinal distress, calorie dense 1-3 tablespoons per day Start with a small dose; incorporate into meals
Electrolytes (Sodium, Potassium, Magnesium) Reduced keto flu symptoms, improved hydration, enhanced muscle function Over-supplementation, hidden sugars Variable; adjust based on individual needs Focus on sodium, potassium, and magnesium; choose sugar-free options
Magnesium (Citrate, Glycinate, Threonate) Improved sleep, reduced muscle cramps, enhanced blood sugar control Gastrointestinal distress (with some forms) 200-400 mg per day Choose a well-absorbed form
Omega-3 Fatty Acids (EPA/DHA) Reduced inflammation, improved heart health, enhanced brain function Fishy aftertaste, blood thinning 1-2 grams of EPA/DHA per day Choose a high-quality supplement
Digestive Enzymes Improved digestion, reduced bloating and gas May not be necessary for everyone As directed on product label Choose a broad-spectrum formula

General Recommendations for Keto Supplementation

  • Prioritize a Well-Formulated Diet: Supplements should complement, not replace, a healthy ketogenic diet.
  • Consult with a Healthcare Professional: Talk to your doctor or a registered dietitian before starting any new supplements, especially if you have any underlying health conditions or are taking medications.
  • Read Labels Carefully: Pay attention to ingredients, dosages, and potential allergens. Choose reputable brands and avoid products with artificial sweeteners, fillers, and unnecessary additives.
  • Start Slowly and Monitor Your Body's Response: Introduce new supplements one at a time and observe how your body reacts. Discontinue use if you experience any adverse effects.
  • Individualize Your Supplement Plan: Not everyone needs the same supplements. Tailor your supplement plan to your specific needs, goals, and potential deficiencies.

Conclusion

While a well-formulated ketogenic diet can provide many health benefits, certain keto supplements can be helpful for easing the transition into ketosis, enhancing performance, and addressing potential nutrient deficiencies. BHB salts, MCT oil, and electrolytes are among the most popular and potentially beneficial options. However, it's crucial to approach supplementation with caution, prioritize a healthy diet, consult with a healthcare professional, and listen to your body. By making informed decisions, you can optimize your keto journey and achieve your health goals.