There are only a few supplements that most of us require if we are eating healthy whole foods rather than processed garbage. Much of your supplement requirements will depend on your food consumption which you should be tracking. Still, one of the most Important supplements to consider when on a strict Keto diet is Electrolytes. As you progress on Keto, one of the first noticeable benefits is the elimination of stored fluids in the body caused from inflammation. While it’s important to drink plenty of water to avoid dehydration, the elimination of excess fluids will also eliminate electrolytes from the body and it’s important to replace them.

There really aren’t a lot of other supplements that most people need to take and the Ketogenic Diet is one of the healthiest ways to get more of the vitamins, minerals, and other nutrients that all of us need to get on a daily basis.

However, it can still be difficult to meet the daily requirements for everything so here’s a list of the one’s that you may have the greatest need to supplement or you simply just need to take to optimize your health to avoid having to take prescription medicine to correct things that could have been avoided. It’s best to closely track your food, nutrients and macros. If you do that, you’ll have a good idea of what you may need to supplement your diet.

The list below is still being compiled so check back soon.

Apple Cider Vinegar (ACV) – Acetic acid found in Apple Cider Vinegar provides many benefits and makes this one of the healthiest supplements to add to our daily routine. ACV reduces blood sugar and insulin spike if taken after eating carbs.

MCT Oil – Many people on Keto like to use this oil to supplement their daily fats. While not absolutely necessary, it can be helpful in the beginning to help you feel full while becoming fat adapted and can help the body produce more ketones. MCT produces ketones in about 40 minutes that can last for around 6 hours.

Collagen – There are quite a few ways to get enough collagen through food but it can be supplemented through bone broth consumption, fish skins and bones, animal, skin, bone marrow, fat and cartilage, or high quality supplements.

Vitamin B Complex with plenty of B12

Vitamin D – This important vitamin is easily available through exposure to sunlight but if supplemented, should be in the form of D3 for best absorption and should be taken in conjunction with Vitamin K MK7. At least 5000 IU daily is recommended.

Vitamin K – Very important to take with D3 to ensure that calcium in the body is properly absorbed and utilized.

Omega 3 Fish Oil – While contained in many food like Wild Caught Salmon, Sardines, and other fish and meats, this is often something we don’t consume in high enough quantities. Fish Oil, Krill Oil, or Cod Liver Oil are an important supplement to conisder.

Desiccated Liver/Organs – Liver and organs provide critical nutrients and should be included in the diet although many people don’t enjoy including liver and other organs in their diet. If not included in diet, these should be taken as supplements to ensure the best absorbtion.

Vitamin A – Contained in liver and in most cases, doesn’t need to be supplemented separately.

Vitamin C

CoQ10 – This heart healthy supplement can help regulate blood pressure and contribute to cardiovascular health. Should be taken by folks over 40 and anyone taking prescription medicine for diabetes or blood pressure.

Iodine – The important mineral is often overlooked and most of us don’t get enough. It’s easy to supplement this with drops or by consuming things like kelp and seaweed.

Zinc – While important for everyone, men should ensure they get the right amount.

Copper – Necessary for proper utilization of Zinc.

Selenium – Just a few Brazil nuts will provide the daily requirement for this one. While critical and often a dietary deficiency, don’t exceed the daily requirements for this one.

Boron –

Electrolytes – These are covered in another post but these nutrients below are among the most important and we should make every effort to consume them in sufficient quantity. By carefully tracking our consumption of food and liquids, as well as medications that impact absorption, we can better determine where we are deficient and potentially in need of some supplementation.

Sodium – 4000mg/day. While important, we often get enough sodium from many sources. If we do add salt to our diets, we should only use high quality salts such as Himalayan or Redmond Real Salt. Proper balance of Potassium and Sodium is a critical health concern and intake should be tracked to ensure that a balance is maintained.

Potassium – 4700mg/day – very few people get enough through diet alone. While available in meat as well as many cruciferous vegetables, many people are deficient and should consider using a supplement containing at least 1000mg to boost their intake of Potassium.

Most folks on the Ketogenic or Carnivore diets will supplement through electrolytes.
* Verify with a medical professional for Rx interactions before taking a Potassium supplement.

Magnesium – 400mg/day. While contained in many foods such as avocado and leafy greens, this electrolyte is often under represented in our diet and may need to be supplemented and can be included in our electrolyte mixtures. There are many types of Magnesium available and some people do better with a specific type. Common and bio-available types to consider are: Magnesium Citrate, Magnesium Glycinate, or Magnesium Threonate. The Oxide form of Magnesium is the least bioavailable and often in lower quality supplements.

Calcium – While important, most people don’t need to supplement calcium separately, instead, they need to ensure that they get enough of the nutrients that ensure that calcium is absorbed and transported where it’s needed. (Magnesium, D3, and K2 ensure proper use of Calcium)

Other Supplements to consider:

Quercetin – Helps in the absorption of Zinc and reduces inflammation.

Glycine –

Alpha Lipoic Acid – Reduces Blood Sugar and promotes healthy nerves

Garlic –

Ginger –

Turmeric – Reduces pain and inflammation

Lysine – This amino acid promotes healthy skin and helps reduce symptoms of shingles

Melatonin – Helps promote sleep naturally. Best dosage is 3mg and more is often less effective.

Theanine – Works with Melatonin to promote relaxation and sleep naturally.

Milk Thistle – Commonly used for promoting liver health