Up Your Keto Game by Adding These 3 Supplements to Your Daily Routine

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Our keto nutritionist shares her top 3 supplements to take on the keto diet.

bottle of vitamin d3 on counter

What are the best keto supplements to take for your health? 

Do you actually need to take supplements on the keto diet? This is one of the most common questions that people ask about keto. Ideally, it’d be great to meet all of your nutrition needs from your food intake, but that’s not always possible.

A lot of factors play into the nutrient content of the foods we eat. Believe it or not, soil quality, the freshness of a product, and the cooking method can all affect the vitamin and mineral content of a food.

Following a well-formulated keto diet is likely going to meet the majority of your nutritional needs, but there are a few supplements you can take that can be beneficial in supporting your overall health.

best keto supplements - handful of supplements

Keep reading to learn about the three best keto supplements!

Our keto nutritionist recommends taking Vitamin D3, Magnesium, and Omega-3 Fatty Acids supplements. If you are concerned about any nutrition deficiencies, consider consulting with your doctor or a dietitian. And we always recommend that you talk to your doctor before starting any supplements.

Want to boost your immunity? Take Vitamin D3!

hand holding vitamin d3

A lot of research has come out on Vitamin D in the last year or so, mostly related to COVID-19, and the importance of Vitamin D’s role in our immune systems. Vitamin D also plays a critical role in overall health and research shows that having adequate Vitamin D levels can help prevent a plethora of health conditions such as cancers, osteoporosis, heart disease, and dementia.

Sunshine is the best way to naturally get Vitamin D, but if you spend most of your time indoors or wear sunscreen, your body cannot make adequate Vitamin D. And it’s actually fairly difficult to get enough Vitamin D from your diet as not many foods contain Vitamin D.

The best food sources for Vitamin D are fatty fish, mushrooms grown under UV light, eggs, and liver. All great keto foods!

If you’re deficient in Vitamin D or don’t get much sunlight, taking a supplement might be the best way to meet your needs. Vitamin D is better absorbed if you take the supplement with a meal containing fat because it’s a fat-soluble vitamin. Another reason to follow the keto diet!

Recommended doses are anywhere from 400 IU to 4000 IU of Vitamin D3.

Feeling stressed? Having trouble sleeping? Try Magnesium!

best keto supplements magnesium

Magnesium is a mineral that plays a vital role in our overall health. Recent research is showing that about half of Americans are deficient in magnesium.

Any time you’re under stress, whether it’s emotional or physical, your body burns through its magnesium stores much faster than normal. And it seems that everyone has been stressed lately! All the more reason to consider a magnesium supplement.

Think of magnesium as having a relaxation mechanism. Supplementation has been shown to help with muscle cramps, headaches, migraines, anxiety, and sleep. Depending on what form of magnesium (citrate or oxide) you take, it can also help with constipation.

Magnesium is present in a lot of foods on the keto diet such as avocados, leafy greens, dark chocolate, fish, chicken, and beef.

For supplementation, recommendations are to take 300-400 mg daily for most adults.

Want to reduce inflammation? Try taking Omega-3 Fatty Acids!

best keto supplements - fish oil

Nordic Naturals Ultimate Omega, 60 ct. $23.76 (regularly $27.95)

Research is showing that omega-3 fatty acids have strong anti-inflammatory properties that can play a big role in our health. There are two types of omega-3 fatty acids, EPA and DHA, and they’re both important.

Omega-3 fatty acids have been shown to increase lean muscle mass, help improve testosterone levels in men, and reduce the risk of Alzheimer’s disease and cardiac disease.

You can get omega-3 fatty acids from keto foods such as fatty fish like salmon, mackerel, and sardines.

Grass-fed beef has a higher content of omega-3 fatty acid than grain-fed beef, but overall your best source of omega-3 fatty acids is still going to be fish.

But most people don’t eat enough fish to meet their omega-3 fatty acid needs. So that’s where supplements play a role. Most fish oil supplements contain both EPA and DHA. Recommended doses of fish oil supplements are anywhere from 1000 mg to 5000 mg. And absorption is also better if you take the fish oil supplements with a meal containing fat. Again, another reason to follow a keto diet!

The take-away on keto supplements:

steak reheated in air fryer

For the best results on your keto diet:

  • Aim to meet the majority of your nutrition needs through a well-formulated keto diet. Focus on eating healthy sources of protein, plenty of non-starchy vegetables, and natural fats.
  • Consider supplementing with the three best keto supplements: Vitamin D3, Magnesium, and Omega-3 Fatty Acids.
  • Talk to your doctor if you’re concerned about deficiencies and before starting any new supplements.

Have you been taking Vitamin D3, Magnesium, or Omega-3 Fatty Acid supplements? Did you notice any changes in your health? Any other supplements you take? Let us know!

Slip up on your keto diet? Check out these tips to get back on track!

About the writer:

Emily graduated with a Bachelor’s Degree in Nutrition and Dietetics from the University of Idaho, holds 5 years of blogging experience, and has been featured in Every Day Health and Women's Health Magazine.

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Comments 5

  1. Booker9000

    Good morning, I picked any tab because I am new to your site. I wanted to know could you tell me is it better to go over on fat and calories in a day vs. going over on net carbs in a day? I also joined carb manager and yesterday I stayed well under the recommended carbs but did go over on the calories by 400 and the fat by 23. Thanks for any help you can give me.

    • Jennifer (Hip Sidekick)

      This is a great question, Booker9000! Personally, I don’t calories and always make sure to stay under my net carbs and get enough protein. This would be a great question to ask in our Keto Community Facebook group. You’ll get lots of opinions on how others do it. You can go and join by clicking here.

      • Booker9000

        Thank you so much – I will.

        • Ellie

          Hi, Booker9000 & Jenny. I’ve been doing keto since July 7, 2021 and finally broke my plateau! The best part of Keto is that you don’t have to count calories!! Just eat the right combination of food sources and the weight will start to melt off by day three… Water, water, water!! Especially when you have any keto “flu” symptoms. Flushes any waste products out and keeps the kidneys healthy. 5% Carb/20-25% Protein/70-75% Fat (combine saturated and unsaturated-real mayo, bacon, avocados, olives & olive oil, etc. Hope this helps. I’ve never felt healtheir and DO have much more energy and sleep through the night now and I’m celebrating my 32nd aniversary of my 29th Birthday!!

          • Jennifer (Hip Sidekick)

            I’m so glad to hear about your success, Ellie! Thank you so much for your thorough answer!

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