4 Supplements You Need on a Keto Diet

It’s possible to get all the nutrients you need on a keto diet—but certain supplements can make it so much easier. Here are 4 that can support your body on a Keto plan:

Fiber

Because legumes, fruits, grains and starchy vegetables are restricted on the Keto diet, it can be tricky to get enough fiber. And you need it: adequate dietary fiber promotes normal bowel movements, can enhance weight loss, supports mood and may protect the brain. Research also suggests people with high intakes of dietary fiber have a significantly lower risk of heart disease, stroke, diabetes, obesity and other diseases, and some studies link high fiber diets with a reduced risk of colorectal cancer. Look for an unsweetened, Keto-friendly supplement that won’t add to your daily carb count; good options include psyllium husk, acacia fiber or ground flaxseed.

Digestive enzymes

Following a keto diet means your body has to adjust to often-dramatic changes in macronutrient quantities—not only a decrease in fiber-rich carbohydrates but also significant increases in fat intake. The side effects may be bloating, gas, nausea and indigestion. Enzymes can support digestion and reduce discomfort, especially when you’re first transitioning to Keto, and some have bonus benefits: proteolytic enzymes not only break down protein, but may also reduce inflammation, lessen muscle soreness after exercise and ease pain and inflammation in people with osteoarthritis. Look for a digestive enzyme that includes the basics, especially lipase to break down fat, and choose a Keto-friendly version to ensure you don’t exceed your daily carb count.

Related: A Better Way to Keto

Antioxidant blends

It’s possible to get plenty of antioxidants on the Keto diet—but because fruits and vegetables are limited, it’s certainly harder. And they’re critical for your health: antioxidants combat free radicals, prevent or slow cell damage and protect against cancer, heart disease, dementia and other age-related diseases. If you’re on a strict keto diet, a well-formulated supplement can help you fill in the gaps. Look for food-based powders that include a variety of greens, vegetables, berries and other antioxidant sources, and choose a Keto-friendly version that keeps an eye on carb counts.

Magnesium

This vital mineral plays a role in bone health, protein synthesis, nerve function, muscle contraction and relaxation, heart rhythm and insulin sensitivity. Adequate magnesium levels support healthy mood and sleep, and can help lessen irritability and insomnia common during the transition to the keto diet. Some studies suggest more than half of Americans get less than the recommended daily intake of magnesium—and because the keto diet restricts certain foods, you may be at risk. Look for supplements or tablets labeled keto-friendly; those with magnesium citrate do double-duty as a mild laxative if you’re suffering from constipation.