Do You Need Supplements on a Ketogenic Diet?

///Do You Need Supplements on a Ketogenic Diet?

The Ketogenic Concept

The ketogenic diet, also referred to as the keto diet, is well known for being a low carb diet where the body derives most of its energy from fat rather than glucose and insulin. When you consume carbohydrates, your body naturally produces glucose, and subsequently, insulin. Glucose is the easiest molecule for your body to convert to energy, so if you maintain a diet with moderate – high amounts of carbohydrates, your energy will predominantly come from the glucose derived from these carbohydrates. Insulin is naturally produced to process the glucose in the bloodstream by moving it around the body.

Since glucose is being used as the primary energy source in a moderate – high carb diet, there is no need to utilize fat stores. By significantly lowering your intake of carbs, your body will naturally switch energy systems and enter a state known as ketosis.

Ketosis is a process the body initiates to help us survive when food intake is low. There are two ways to enter a state of ketosis: 1) Decreasing carbohydrates while increasing fat intake, or 2) fasting.

During a state of ketosis, the body will naturally produce what are known as ketones that come from the breakdown of fats within the liver. The main goal of a ketogenic diet is to force the body into this metabolic state. Burning ketones as the primary energy source has shown to have many health benefits including weight loss, physical performance and mental performance.

Supplementing on a Ketogenic Diet

As with any type of restrictive diet, there are various vitamin and mineral deficiencies to take into consideration. Water loss is very common within the first few weeks of a ketogenic diet due to the high-fat/low-carb nature of the regimen. With water loss comes electrolyte loss, and because of this, electrolyte supplementation becomes imperative.

Minerals

Sodium and Potassium: On low carb diets, sodium and potassium supplementation become important to avoid what’s known as ‘keto flu’, or the symptoms commonly experienced when transitioning into a high-fat/low-carb diet. These include fatigue, headaches and even constipation.

Magnesium: Supplementing with magnesium, particularly before bedtime, is critical to keeping the primary energy system of the cells functioning properly. Magnesium also plays a large role in hundreds of cell processes throughout the body.

Calcium: Consuming a healthy diet generally maintains healthy calcium levels. However, due to the water loss seen in the ketogenic diet, calcium is sometimes flushed out during the transition. As such, supplementing with calcium is recommended.

Chromium: Transitioning into low-carb dieting can be hard on energy levels and food cravings. Chromium plays a vital role in regulating glucose, insulin and lipids, and has also been shown to reduce hunger cravings while simultaneously supporting energy levels.

Vitamins

Vitamin B: While many of your B vitamins will come from leafy greens and protein-rich foods, biotin (B7) and pantothenic acid (B5) deficiencies are common in a ketogenic diet because they are commonly found in carbohydrate-rich grains. B vitamins also play a large role in energy levels, so maintaining healthy B levels is recommended particularly during the first few weeks of a ketogenic diet when the body is transitioning between energy systems.

Vitamin D: While a ketogenic diet allows for dairy, many avoid milk for its relatively high carbohydrate content which can potentially lead to Vitamin D deficiencies. Vitamin D is responsible for bone, teeth and skin health, and has also been shown to support the absorption of calcium. As such, supplementing with Vitamin D is recommended while following a ketogenic diet to ensure optimal levels.

Vitamin C: Vitamin C is commonly acquired by citrus fruits which are not included in the ketogenic diet. If you’re not consuming enough vegetables high in Vitamin C such as broccoli, spinach and cabbage, there is a possibility you’re not receiving enough Vitamin C in your diet. As such, it is recommended to include Vitamin C within your supplement regimen to ensure optimal levels.

How Can Oxylent® Help?

Supplementing with a good multivitamin while following a ketogenic diet has been shown to help prevent vitamin/mineral deficiencies, support energy levels, support overall mood and reduce sugar cravings, while simultaneously assisting in protecting against oxidative stress. Adding Oxylent® into your daily ketogenic nutritional regimen such as the 5-in-1 Multivitamin Effervescent Supplement Drink may further support your efforts while helping to avoid deficiencies.

Oxylent® uses Albion®-brand chelated minerals including sodium, potassium, magnesium and calcium that have been clinically shown to offer better absorption than common minerals available on the market.

Even if you’re not currently on a ketogenic diet, vitamins and minerals play a vital role in our overall health. While vitamins and minerals can be derived from our diets, it’s very difficult to obtain the full recommended amount from diet alone. That’s why supplementation plays such an important role in every type of diet. Oxylent® offers exclusive, award-winning formulas with the latest science in personal nutrition to consumers worldwide, and it is our goal to ensure we use the highest quality ingredients to deliver the nutritional formulas your body deserves.

 

References

Horsley, Tanya, et al. Effectiveness and safety of Vitamin D in relation to bone health. US Department of Health and Human Services, Public Health Service, Agency for Healthcare Research and Quality, 2007.

Noakes, Manny, et al. “Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk.” Nutrition & metabolism 3.1 (2006): 7.

Paoli, Antonio, et al. “Effects of n-3 Polyunsaturated Fatty Acids (ω-3) Supplementation on Some Cardiovascular Risk Factors with a Ketogenic Mediterranean Diet.” Marine drugs 13.2 (2015): 996-1009.

Volek, Jeff S., et al. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet.” Lipids 44.4 (2009): 297-309.

Yancy, William S., et al. “A randomized trial of a low-carbohydrate diet vs orlistat plus a low-fat diet for weight loss.” Archives of internal medicine 170.2 (2010): 136-145.

 

2018-03-19T19:30:53+00:00