13 Best Supplements for Keto Diet 

A proper keto diet plan requires food limitations, which prompts individuals following this routine to seek out the best keto supplements. High-quality keto diet supplements are beneficial and help individuals feel better during this process. These items can successfully provide the body with the critical nutrients it needs that it isn’t getting from natural food sources. 

Although there is a wide range of keto supplements, the top three items to include when following a keto diet are caffeine, magnesium, and Vitamin D. Some keto vitamins combine more than one element, which can be a terrific way to achieve ketosis. 

1. Caffeine

Caffeine is one of the top three keto supplements that provide many benefits. Individuals can get caffeine from hot or cold drinks or through pills. Introducing the right amount of daily caffeine can increase energy, sharpen mental focus, and boost the metabolic rate, aiding in weight loss. 

Caffeine is a stimulant that affects the central nervous system, heart, muscles, and blood pressure. It promotes the flow of cortisol and adrenaline in the system and will begin taking effect between five and 15 minutes of consumption. 

The daily recommendation of caffeine intake is less than 400 mg, although some individuals more sensitive to the effects will stay significantly lower than this amount. A typical cup of coffee contains 40 mg of caffeine, while commercial caffeine pills range between 100 and 200 mg. 

Although caffeine is a terrific keto supplement, when consuming it through hot or cold drinks, be mindful of additional ingredients which are not beneficial. 

For example, black coffee or tea is fine each day. However, once you start adding cream or sugar, the effects of the caffeine are not the same. In addition, energy drinks or carbonated beverages often contain added sugars or sweeteners that are not ideal. 

It is possible to consume too much caffeine. Here are some common side effects that may indicate excessive consumption.

  • Anxiety
  • Dehydration
  • Dizziness
  • Frequent urination
  • Headache
  • Insomnia 
  • Irritability 
  • Muscle trembling or tremors 
  • Nervousness
  • Rapid heartbeat
  • Restlessness

Commercial caffeine supplements and drinks vary significantly depending on your choice. However, when comparing over-the-counter caffeine supplement brands, they are typically less than $20. 

2. Magnesium

Magnesium plays a part in the body’s energy, sustaining the immune system, regulating blood pressure and blood sugars, and promoting muscle and nerve functions. Most natural magnesium sources are found in carbohydrates, making these keto diet supplements essential while following this routine. 

While some individuals may not recognize if they are too low on magnesium, the signs of too much are obvious. For anyone on a keto diet, these products will effectively provide the additional magnesium the body needs. 

  • Magnesium Chelate
  • Magnesium Chloride
  • Magnesium Citrate
  • Magnesium Glycinate
  • Magnesium Malate
  • Magnesium Taurate
  • Transdermal Magnesium

The recommended daily magnesium intake ranges between 250 to 450 mg. However, it is vital to keep track of all sources of magnesium, including natural foods and supplements, so stay within the proper dosage amount. 

Consuming too much magnesium can provide some uncomfortable side effects. Here are some symptoms if there is too much magnesium in the body. 

  • Abdominal cramping
  • Diarrhea 
  • Lethargy 
  • Low blood pressure 
  • Muscle weakness
  • Nausea 
  • Urine retention 
  • Vomiting 

The choices for magnesium supplements range from pills to sprays and drink additives. Depending on the product, costs typically fall between $25 and $45. 

3. Vitamin D

Vitamin D is a critical fat-soluble nutrient for the human body. It helps to absorb and retain calcium and phosphorus to support bone health. In addition, it can reduce inflammation and boost the immune system. 

Natural sources of Vitamin D include salmon, egg yolk, beef liver, milk, orange juice, and some grain cereals. However, the keto diet limits the consumption of some items, making this one of the essential vitamins to take on keto. 

Although it is not classified as one of the supplements to get into ketosis faster, it does use fat to absorb into the body, which is a substantial component of keto diets. Vitamin D is available in several forms, including liquid, pills, and chewable gummies. 

The average person should not exceed more than 40,000 IU daily. Higher amounts can create a calcium buildup in the body, resulting in bone pain and kidney issues. 

Although the body must take in enough Vitamin D, there can be risks to consuming too much. Some of these symptoms may indicate too much of this in the body. 

  • Calcium stones 
  • Constipation 
  • Dry mouth 
  • Frequent urination
  • Loss of appetite 
  • Nausea 
  • Vomiting 
  • Weakness 

The dosage of Vitamin D will vary depending on the product, its concentration, and the manufacturer. However, individuals adding it to their routine can expect to pay between $15 and $30.  

4. MCT Oil 

Choosing keto vitamins that will benefit the body while in a ketosis state is vital. MCT oil (medium-chain triglyceride oil) is one of these excellent diet supplements. In addition, increased levels of MCT oil will put the body into a ketosis state. 

MCT oil promotes weight loss, provides energy, reduces the risk of heart disease, and manages blood sugar levels in the body. Naturally occurring MCT oil appears in most dairy products, coconut meat and oil, and palm kernel oil. 

The daily recommendation of MCT oil when following a keto diet is between four and seven tablespoons. Individuals can spread this dose throughout the day rather than all at once. However, consuming too much MCT oil can create a buildup of fat in the liver and raise cholesterol levels.

Watch for these symptoms, which may indicate high levels of MCT in the body. 

  • Abdominal pain
  • Bloating 
  • Diarrhea 
  • Nausea 
  • Vomiting 

MCT oil is available in liquid form or powder. The choices for this keto natural supplement are many. The cost will depend on the manufacturer, the source (organic or synthetic), and the product type. MCT oil typically carries a price tag of $18 to $45. 

5. Fiber 

If someone asks what supplements should I take on a ketogenic diet, fiber should be on the list. Fiber assists in regulating blood sugar levels, lowering cholesterol, suppressing appetite, and benefiting the digestive system. 

Many helpful fiber sources exist in grains, presenting limitations for anyone following a keto diet. Consequently, natural fiber exists in numerous vegetables and fruits, but taking in enough on a keto plan can be challenging. 

But, the restrictions surrounding grains, where many fiber sources lie, make consuming fiber supplements vital and will not kick the body out of ketosis.

The recommended daily fiber consumption will vary based on an individual’s age, body weight, and gender. Of course, too much fiber can create issues. Be sure to watch for these signs of high fiber intake.

  • Abdominal cramping
  • Bloating
  • Constipation 
  • Intestinal gas 
  • Weight gain 

The two main dietary fiber types are soluble and insoluble. Each type has its benefits, so consuming natural sources and taking additional supplements for keto diets that include both will ensure the body gets what it needs. 

However, start small when adding extra dietary fiber to a routine. Too much at once can overload the body. When choosing high-quality nutritional fiber supplements, watch for psyllium or methylcellulose powders as the best choice. These products range from $10 to $25, depending on the brand and volume. 

6. Creatine Monohydrate

The body naturally possesses small creatine levels that provide muscle energy and aid recovery. It also helps with brain and bone health and controlling blood sugars. 

Natural sources of creatine exist in red meat, dairy, and seafood. Following a keto diet may limit some consumption, so adding a creatine supplement can benefit individuals, especially if they have an active lifestyle and require more energy and muscle strength. 

Although there is no daily limitation on the consumption amount of creatine monohydrate supplements for keto diets, there are healthy recommendations. Someone following a ketogenic diet can safely add between two to ten grams every day. 

However, like other supplements, taking too much can cause some unfavorable issues. Watch for these common side effects that indicate high creatine monohydrate levels. 

  • Dehydration
  • Water retention 
  • Weight gain

Creatine monohydrate supplements are typically available in powder form and will cost you about $30 to $50, depending on the brand quantity and size. 

7. L-theanine

L-theanine is another amino acid that aids in better health and is one option of vitamins to take on keto diet plans. 

Some reasons individuals take this supplement include better mental focus, improved sleep quality, and reduced effects of stress. Additionally, some individuals find supplementing L-theanine helps with the brain fog they experience while in ketosis. 

This amino acid occurs naturally in black and green tea and some mushroom species. Commercially, L-theanine comes in pill or powder form to include as part of a healthy, well-rounded keto diet. 

Although the human body tolerates higher levels of L-theanine well, the recommended dose is between 100 to 400 mg daily. However, reaching over 1,200 mg in 24 hours can have slight side effects. Watch for these symptoms if you are unsure about the amount of L-theanine you consume daily. 

  • GI upset
  • Headache
  • Irritability 
  • Nausea 

Popular keto-friendly vitamin brands like Zuma Nutrition, Bulletproof, or Vital Proteins offer this high-quality keto supplement, with average prices ranging from $20 to $35. 

8. Digestive Enzymes

Digestive enzymes help break down food and play a vital role in ketogenic diets. Without proper digestion, the body could miss out on necessary energy stores, creating fatigue. They exist in the intestines, pancreas, gall bladder, and liver as the body moves through the digestive process. 

However, taking supplements is the best solution if there is a deficiency. Adding vitamins for keto diet plans, like digestive enzymes, ensure the body receives the nutrients efficiently. In addition, they can help speed up the metabolism and use excess fat. 

Generally, many individuals take digestive enzyme supplements with a meal. This dosage could be one or two pills depending on the brand and type. Alternatively, when taken on an empty stomach, this supplement can break down proteins in the body, causing inflammation. 

However, there can be a point where the body has too many digestive enzymes and exhibits side effects. Experiencing these symptoms can indicate that you should reduce the daily amount. 

  • Abdominal cramps
  • Bloating
  • Diarrhea
  • Dizziness 
  • Headache
  • GI irritation 
  • Low or high blood sugars 
  • Nausea
  • Skin rash 
  • Swelling in hands and feet 

A few popular digestive enzyme keto supplements include Enzymedica, Now Foods, and Mary Ruth Organics. These supplements are affordable, as you can find them listed for $10 to $25, depending on the brand specifics. 

9. Exogenous Ketones

Exogenous ketones are one of the best supplements for keto diet users. They are beneficial in providing an alternative energy source to the body during strenuous exercise. When pairing them with MCT oil, the body can reach a ketosis state quicker, stay in active ketosis longer, and with fewer transitional side effects. 

The body can produce its own exogenous ketones by combining low glucose levels and high fatty acids. However, including exogenous ketones help promote the use of fat for energy rather than carbohydrates. As a result, metabolism increases, and weight loss follows. 

Exogenous ketones can also improve cognitive function, minimize cancer, promote healthy skin, and provide anti-inflammatory properties. When using this supplement, individuals should follow the manufacturer’s recommendations. Many popular brands state their exogenous ketones are safe to consume up to three times daily. 

Alternatively, taking too many exogenous ketones may create a few less severe but discomforting side effects. Watch for these symptoms that could indicate excessive amounts in the body. 

  • Diarrhea
  • Fatigue 
  • Nausea 
  • Stomach discomfort

A few popular brands for exogenous ketones are KetoLogic, Perfect Keto, and Zeal Naturals. Unfortunately, this supplement is more expensive than others on this list, as one container will cost you between $40 and $55.

10. Beta-Alanine

Beta-alanine occurs naturally in the body and is a non-essential amino acid. However, it works differently than other amino acids by using histidine to produce carnosine. As a result, carnosine benefits the skeletal muscles by minimizing lactic acid and fatigue while improving overall health. 

Naturally occurring beta-alanine exists in red meat, chicken, and turkey, which is a favorable choice for anyone in ketosis. However, some active individuals need to obtain more than the minimum daily amount, making an additional Beta-alanine supplement helpful. 

Amino acids, like beta-alanine, benefits individuals on a ketogenic diet. They promote muscle growth, aid protein turnover, and boost weight loss. So, what is the best keto supplement? Individuals asking this question may find beta-alanine is one exceptional product to add to their daily routine.

Active individuals participating in a keto meal plan should consume between 3.2 to 6.4 grams of beta-alanine daily. This amount will differ depending on exercise needs and body weight. The applications for consuming this amino acid are various. Here are some popular ways to add beta-alanine to a ketogenic diet. 

  • Capsules
  • Chewables
  • Lozenges
  • Powders
  • Stick packets
  • Tablets

There are very few side effects of taking beta-alanine. However, taking it in large amounts can produce paraesthesia, a tingling sensation on the skin. The severity of this symptom will change when minimizing the dosage. Another rare side effect that some users report is nausea. 

When shopping for a beta-alanine supplement, not all products will be keto-friendly. Reading the label and researching will help narrow the market for a high-quality, affordable option. On average, a package of beta-alanine will cost between $15 and $30. 

11. Omega-3 Fatty Acids

Omega-3 fatty acids are an excellent addition to any diet, including keto. They help improve brain and heart health, minimize cancer risks, and control symptoms of lupus, rheumatoid arthritis, eczema, and other health conditions. In addition, omega-3 fatty acids can reduce the level of triglycerides in the body. 

These essential fats naturally exist in fish, other seafood oils, chia seeds, flaxseed products, and walnuts. Consequently, not many individuals take in enough omega-3 fatty acids from food consumption alone. Therefore, this deficiency makes them vital supplements to take on keto diets. 

High concentrations of omega-3 fatty acids can boost the results of a ketogenic diet. The daily recommendation of this supplement for an average adult is 500 mg. Alternatively, consuming too much of these essential fats can cause side effects. Here are some potential symptoms individuals experience with excessive omega-3 amounts.

  • Acid reflux
  • Bad breath
  • Diarrhea 
  • Headache
  • Heartburn 
  • High blood sugars
  • Increased bleeding
  • Low blood pressure 
  • Nausea

As one of the best keto supplement options, omegas-3s are affordable and easy to obtain through many manufacturers. A few popular brands include Nature’s Bounty, Antler Farms, and Sports Research. Their items will cost you between $15 and $30 for a bottle of capsules. 

12. Branched-Chain Amino Acids (BCAAs)

BCAAs are excellent supplements for keto diet plans. They consist of three branched-chain amino acids, valine, leucine, and isoleucine, and provide muscle tissue by decreasing fatigue, minimizing soreness, and building new muscle fibers. 

Promoting protein synthesis and turnover with BCAA supplements is helpful for individuals consuming higher amounts of protein on a ketogenic meal plan. Additionally, they reduce glucose levels and use fat stores for energy. 

BCAAs occur naturally in meat, legumes, and dairy products. However, the body cannot make branched-chain amino acids, so incorporating them into a diet is essential, especially when following keto plans. In addition, they can help minimize the keto flu symptoms of fatigue and muscle soreness that many individuals feel when starting this diet regime. 

A typical dose of BCAAs can range from 9 to 12 grams daily but may be slightly more if an individual is highly active. Consuming up to 20 grams is safe but should be broken into multiple doses. 

Taking too much BCAAs can be harmful by creating an imbalance of amino acid concentrations in the body. Excessive amounts can also increase the chance of cardiovascular disease. Here are some notable side effects to look for. 

  • Bloating
  • Diarrhea
  • Digestive issues 
  • Fatigue
  • Loss of coordination 
  • Nausea 

Branched-chain amino acids are available in capsules and powder through several manufacturers. When searching for a few reputable keto supplement brands for BCAAs, look for aminoVITAL, Naked Nutrition, and Optimum Nutrition. The powdered supplement carries more moderate pricing, as one package sells between $35 and $40. 

13. HMB (Hydroxymethylbutyrate)

HMB, or hydroxymethylbutyrate, is a branched-chain fatty acid that occurs in the body when it breaks down leucine. Because there are small trace amounts in the body, adding HMB to a keto routine can provide several benefits. 

From increasing muscle strength to minimizing muscle tissue loss, HMB supplements increase muscle protein synthesis, aid in increasing insulin tolerance, promote weight loss, and assist in better metabolic function in the body. Anyone asking what vitamins should I take on keto should consider adding hydroxymethylbutyrate to their routine. 

Consuming this keto supplement is not recommended for the long term. In addition, individuals should stick to small doses of 3 grams or less per day. Although no adverse effects of taking HMB are apparent, much research is still ongoing on this supplement. 

Choose reputable commercial brand-name products from Zhou Nutrition, Bulletproof, or Klean Athlete for HMB items. Depending on the manufacturer and type, these products fall between $40 and $60.

What Is the Keto Diet?

The keto diet is a specific way to boost a body into a ketosis state by reducing carbohydrates and including high-fat food items and rich protein sources. This way, the body looks to ketones from the liver for energy storage. As a result, individuals can experience weight loss, control blood sugars, boost energy, and see more advantages during this time. 

However, because of the minimal carbohydrates and increased fats consumed daily, using keto friendly vitamins can aid in receiving essential nutrients the body lacks from food. The Keto diet plan does not count calories in or out and relies on the body reaching a state of ketosis to burn fat for energy.

How Do Keto Diet Supplements Work?

The premise for keto diet supplements falls into several categories. 

  • They can jump-start the body into entering a ketosis state sooner
  • They can aid in building muscle tissue and reducing fatigue
  • They can replenish missing vitamins and nutrients the body is not getting from foods
  • They can enhance the results of a keto diet, including weight loss, improved sleep, and increased energy

Why Should We Take Supplements for Keto Diet?

The keto diet works by restricting some food sources and increasing others. This imbalance makes it necessary to include the best supplements for keto users by making up for these limitations. Although supplements are unnecessary, they can help minimize side effects as your body enters and exits ketosis. 

Who Should and Should Not Use Keto Diet Supplements?

Researching the best keto vitamins will guide individuals on if they are safe to use. People who suffer from high blood pressure or diabetes, pregnant or breastfeeding women, and children under 18 should not use keto diet supplements. 

What Are the Side Effects of Keto Diet Supplements?

There are several potential side effects of keto dietary supplements, most relating to digestion and GI issues. Look at each supplement’s possible side effects and talk to a doctor before taking any new products. 

How To Choose the Best Keto Diet Supplement?

Here is a short list of choosing the best keto diet supplement. 

  1. First, determine what is missing in your diet or lacking in your routine. Question what you want to improve, such as digestion, muscle mass, or sleep. 
  2. Next, consult a physician or dietary professional to help build a supplement list to fill your needs.
  3. Finally, choose a high-quality keto supplement from a reputable manufacturer to suit your goals. 

What Supplements Should You Take To Get Into Ketosis Faster?

You are not alone in wondering what supplements should I take on a ketogenic diet to jump-start ketosis. Many individuals who are trying keto plans for the first time struggle with their supplement choices. Ideally, using exogenous ketones, MCT oil, and digestive enzymes can effectively bring on ketosis.  

Are Keto Supplements Necessary?

No, keto supplements are unnecessary while following this diet plan. However, if you want to supplement vitamins and nutrients, help facilitate digestion, and improve your results, the best vitamins for keto diets can help.  

How Do Keto Supplements Help for Getting Leaner?

Keto supplements help you get leaner and lose weight by burning fat stores, leading to a leaner appearance. These beneficial supplements include HMB, beta-alanine, MCT oil, and creatine.

What Are the Differences Between Keto Supplements and Cutting Supplements?

The differences between keto supplements and cutting supplements are that keto supplements help your body stay in ketosis whereas cutting supplements burn fat and/or decrease appetite. While there are many different types of cutting supplements, some of which have ketones, most focus on burning fat and decreasing appetite.

While ketosis also has these affects, the best supplements for cutting have many variations and end goals. While not all keto diet vitamins are the same, some products will help put you into ketosis faster, while others replace missing vitamins and nutrients, cutting supplements have more variation. Some of which are safe and some are not recommended.

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Athletic Insight Research

ABOUT THE AUTHORS

The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.