As the ketogenic diet gain popularity in the last 2 to 3 years, many health-conscious people (myself included) are looking for ways to optimize health and diet.
If you follow a high fat, low-carb lifestyle, you know that when it comes to food choices, our options are fairly limited.
So, getting specific nutrients becoming crucial for our health & well-being!
There are plenty of keto diet supplements to consider starting from best exogenous ketones to regular vitamin D.
If you’re like me, various brands bombard you from all directions on social media. I can’t open my Facebook account without reading something else about a keto supplement.
That’s why I did this research…
I wanted to write a comprehensive guide about All keto supplements you may consider taking.
I tried most of them. I watched countless interviews with Joe Rogan, Rhonda Patrick, and other medical journalists or qualified medical professional people and practitioners.
I discovered which work for me and which don’t.
Here is the deal…
If you take the ones that don’t work, you can mess your whole keto diet and waste a lot of time in the process. If you take the ones that work, you can become more energetic and possibly lose weight faster.
Do you want to avoid feeling miserable and wasting your money on poor-quality products?
Here are the best supplements to take while on Keto Diet
People following keto for some time almost seem to worship this diet. In fact, they don’t even call it a diet – they call it a lifestyle.
I’ve watched countless YouTube reviews with people who almost had tears in their eyes recounting the fast results they’ve seen on keto. I’ve seen before/ after photos of their results, and I have some photos like these myself.
But keto isn’t easy.
The first few days are horrible if you’re a first-timer on keto flu. The nutrient deficiencies in the long-term also have nasty effects and require supplementation if you want to stay healthy.
Ketogenic supplements may not be mandatory while you’re keto-ing, but they sure do make things easier for you. The top 16 supplements below all have an important purpose. Some put you in ketosis faster and help you stay in ketosis, some help with weight loss, and some give you more energy.
But should you take 16 products per day? Is that healthy? These are the questions you must have asked yourself.
That’s why I comprised the list below. Choose according to your needs, but know that all the supplements I’ve chosen are tried and tested, with good results, and recommended by dieticians.
Most of these are convenient, can be added to meals easily, and have natural ingredients. Without further ado, here are the supplements you should consider during keto:
1. Exogenous Ketones – Best to Increase Ketosis /BHB Salts (Beta-Hydroxybutyrate)
BHB salts are exogenous ketones. Exogenous means “from the outside,” so these ketones are produced in the lab, but they aren’t entirely different from the ketones your own body produces.
When you’re in ketosis, almost 80% of the ketones you produced are BHBs – beta-hydroxybutyrate. The other 20% is a mix of acetoacetate and acetone, but these aren’t stable enough to be included in supplements.
How do BHBs work?
I take BHB salts to get me into ketosis faster, which gives me two main benefits I notice immediately.
The first is that my appetite decreases considerably, and I feel less bloated. The second is that I can focus better.
I work for 10+ hours on my computer, and sometimes, my thoughts trail off, and I feel like my mind is going numb. But exogenous ketone supplements brings the world back into focus right from the first scoop.
Of course, BHB ketone salts are convenient and easy to take to my office or gym because they come in powder form or capsules. So if I need an energy boost, I can take my dose right there and then.
Another advantage is that they’re salts. BHBs are linked to important minerals like magnesium, potassium, or sodium to create the supplements. Once in your body, these minerals break apart from the BHBs and increase your hydration and replenish your micronutrient levels to ward off tiredness.
I’ve tried many BHB supplements so far (including Keto OS Max). Some I tried out of pure curiosity to see if they measure up to the marketing hype.
Others I’ve tried to see if I can find something that would give me better results.
But I’m also passionate about making the truth available to my readers.
That’s why I always recommend Perfect Keto Exogenous Ketones as my favorite BHB supplement.
This product brings you a good dose of BHB salts, which work almost immediately. I use a blood ketone meter, and I am always in ketosis 30 minutes after the first dose.
Perfect Keto gives me the biggest energy boost before workouts, but it’s also the steadiest type of energy for ten hours on the computer.
I recommend this brand because it uses clean ingredients and because it’s a great tasting, which is not something you can say about BHB salts in general.
Although it’s an expensive supplement, at least I know that it works and that it doesn’t have toxic chemicals.
2. MCT Oil – Supplementing Your Ketogenic Diet
MCT is short for medium-chain triglycerides, which are the easiest fatty acids to break down into your bloodstream.
MCT Oil fatty acid is a type of acid that occurs in coconut oil and it is a good source of energy, without any tremors or crashes, but it’s also an efficient type of energy that’s quickly metabolized in your body when you don’t have access to glucose.
MCT oil is easy to mix in your drinks, smoothies, but you can also use it as a salad dressing or take one tablespoon without mixing it with anything.
The best MCT oil is derived entirely from Caprylic acid (100% C8) because it’s the fastest to put you into ketosis. Caprylic acid has the shortest chain of carbons, which is why you’ll also find it written as C8.
Other dietary supplements use a mix of C8 and C10 (Capric acid), while the most inexpensive MCT oils feature C12 Lauric acid too.
My favorite supplement is Perfect Keto MCT Oil. You can find it in the pure C8 formula, or a mix of C8 and C10, a bottle or capsule form for added convenience. Some other good brands are Onnit and Bulletproof Brain Octane Oil.
The biggest benefit about Perfect Keto is that it’s easy to metabolize, its oily texture is barely felt, and it gives you instant energy.
Perfect Keto MCT Oil helped me to lose weight because it suppresses my appetite better than any other MCT oil powder.
3. Greens Powder With MCT’s
If you’re on keto, you know you need to cut off most fruits and veggies, especially that high carb ones.
Unfortunately, most avid keto-ers give up all vegetables, making a huge mistake. You can eat plenty of greens and avocados while you’re on keto, but you can also consider a keto-friendly supplement of greens.
My favorite product is Perfect Keto Greens and MCTs because it gives me all the nutrients I need, it makes me feel fuller and more energetic, with no added toxic chemicals. And there was one time when my husband came home with the flu, and I was the only one in our home who didn’t get ill!
I also like that Perfect Keto has added MCTs (medium-chain triglyceride) to this, so I can easily use it to replace one of my meals, with all the necessary healthy fats and vitamins.
I measured my ketone levels an hour after mixing my Greens powder supplement from Perfect Keto on several occasions, and I’ve seen improvements each time.
4. Collagen Protein
Collagen supplements give you extra amino acids, which have researched benefits on improving your skin, repair your joints, and improve your muscle mass.
Collagen is a type of protein, making up a third of the proteins in your body and two-thirds of the protein in your skin.
There are many good collagen protein brands out there, but I prefer Perfect Keto collagen with MCTs.
This is the cleanest product I could find from grass-fed cows, it gives me all the necessary amino acids to stay healthy, and it’s a good preworkout supplement.
I also noticed improved stamina and increased satiety right from the start, which is probably because of the added MCTs. Besides, it’s a good tasting product as well.
5. Vitamin D
You usually take vitamin D from the sun, but you can also find it in egg yolks, fatty fish, and mushrooms. Vitamin D helps calcium strengthen your bones instead of clogging your arteries.
Vitamin D supplements are usually taken when you can’t spend at least an hour per day in full sun.
The top vitamin D product I found is Now Vitamin D Softgels, with a concentration of 5,000iu per capsule. I like it because it has a GMP certification, it’s packaged in the US by a trustworthy company, and it’s easy to swallow.
6. Green Tea For Your Keto Diet
I read many reviews, and I found that tea can help your weight management.
Tea is a natural supplement that fights free radicals and has thermogenic properties for increasing your metabolic rate by helping your body burn fat for fuel.
Green tea has been used in Eastern medicine for millennia for its immune and heart-friendly properties. This supplement also helps stabilize sugar in the blood and decreases bad cholesterol levels.
I prefer Green Tea Matcha with MCT powder because it’s packed with MCTs that increase your ketone levels and because it tastes delicious.
If you like tea with milk but are on keto, this blend gives you the power of three cups of coffee with each serving.
7. Fish Oil on Keto Diet
Fish oils are packed with omega-3 fatty acids, which are impossible to get just from eating fish. Most of the keto supplement reviews I’ve come across definitely agreed across the board that hat vitamin D is essential to add to your keto diet.
I prefer BioGanix Triple Strength Omega 3 Fish Oil because these pills are easy to swallow and they have a potent formula with 2000mg oil, 800mg EPA and 600mg DHA per serving.
These top-rated pills are extensively tested, organically sourced from deep blue ocean fish, and distilled for maximum purity.
Magnesium is among the top dietary choices people need, whether they’re on keto or not because of the high-stress, anxiety-filled world in which we live.
Research shows that that due to magnesium-depleting meds and over-reliance on processed foods, a number of people is at risk of developing a magnesium deficiency! (Source).
Not all magnesium capsules are created equal:
Electrolyte drinks or pills are essential for people on a keto diet (keto dieters) because they improve hydration, increase energy levels, and give you a sense of wellbeing.
The problem is finding the precise balance among all the types of electrolytes. Here’s what electrolytes you need when you’re on keto:
As you can see, these electrolytes can ward off keto flu symptoms, but they also have other:
10. Chromium and ALA
Chromium is a trace metal you can find in poultry, eggs, fish, and beef liver.
Although necessary in the body for optimal sugar levels, you should avoid taking it in excess.
ALA (Alpha Lipoic Acid) complements chromium in your body because it metabolizes glucose so you won’t store extra glucose as fat. ALA is better absorbed along with fish oils.
11. Sodium & Potassium
I’ve already discussed sodium and potassium above in the electrolyte section.
But electrolyte drinks mix all sorts of minerals, while sodium and potassium are the most important to stave keto flu.
If you’ve been on keto before or are prone to digestive issues and headaches, you might consider supplementing your diet with sodium and potassium to ward off the symptoms of glycogen depletion.
Glycogen binds with three parts of water, so as your body stops using glycogen, you will lose important water.
Creatine is an amino acid that gives you more energy and assists your muscles, which is why it’s so popular among weight lifters and athletes.
Creatine production decreases with age, which is why you may need to use it.
I prefer Optimum Nutrition Micronized Creatine Monohydrate. My GP says creatine monohydrate is the best type of creatine because it’s extensively researched, and it has been proven to work.
We talked about creatine, and he says that it’s one of the easiest to absorb in the body. I like the price tag and also the lack of additives and sugars. Make sure to avoid high-carb containing products.
Tribulus is a favorite of male keto-ers because it increases their testosterone levels. It’s important to note that a ketogenic diet enhances testosterone levels by itself, which might cause problems for women and people with endocrine issues.
14. Digestive Enzymes
With this mix of high fat, low carb, and moderate protein intake, keto can mess with your digestive system as it leads to bloating, cramps, diarrhea, or severe constipation.
These symptoms occur because your body has all the extra fat cells, but none of the additional enzymes to burn the extra fat.
Digestive enzyme blends are packed with protease and lipase, which help you metabolize fat easier.
15. Carnitine (in L or Acetyl-L form)
You can take both these types of carnitine at the same time, keeping in mind that:
Nutricost Acetyl L-Carnitine (ALCAR) is the supplement I take because it has guaranteed purity, it’s extensively tested, and each serving contains 1,000mg pure carnitine.
This product makes me feel happier, more energetic, and focused.
I usually take carnitine in times of stress, when I have a lot of stuff to do, and the weight doesn’t seem to come off as easily, or I’m not making any progress in the gym.
As you reduce your carbs intake, you don’t have enough antioxidants from vegetables and fruit.
That’s why you need glutamine, an amino acid with antioxidant properties, which improves your immune system.
17. Ancient Nutrition Keto Multivitamin
Ancient Nutrition Keto Multivitamin is a powerful meal replacement supplements that contains a rich blend of ingredients for optimal health. This mix of substances allows you to live healthier, and longer by focusing on the most effective natural ways to treat your body. If you’ve got any sort of health problems, or simply want to live a healthier lifestyle, this is the best multivitamin available for weight loss.
These nutrients act in harmony with one another, as if they were a well-oiled machine, providing you with instant results that you may have not seen with other supplements. This will allow you to experience long-term health benefits. These effects are strong enough to make Ancient Nutrition Keto Multivitamin one of the best weight loss supplements in the market.
Every single nutrient inside this one-year supply is designed to help you to live a healthier, leaner and vibrant life, as well as keep your weight in check. If you’re looking for a powerful source of nutrients to add to your weight loss program, look no further.
Best Time of Day to Take Keto Supplements
Best times will be at maximum abortion time and this would be with the first meal of the day. This time you are more insulin sensitive and that is where it would be the most beneficial. Also, this issue depends on the one you’re taking. For instance, BHB salts work better when you take them on an empty stomach, in the morning, or before going to bed.
MCT oils can be taken anytime, whether as a preworkout snack or a meal replacement.
Some work better after eating, like digestive enzyme blends. Others you should avoid taking before bedtime, such as green tea.
My advice is to read the label carefully before taking, whether the ones in this review or others because there’s no universally valid rule for all dietary supplements.
Do You Need Keto Diet Supplements?
Of course, you don’t need supplements. They’re not air; you can very well live without them and still experience all the health benefits of a keto diet, but you have to be careful to get all the nutrients that your body needs!
But, not everyone is the same.
Many people say that some particular brands work for them and some may do nothing.
I love Perfect Keto supplement and it works wonders for me and many users reported the same. I took one myself for more energy, focus and some potential weight loss benefits. It is just one of the supplements, but I feel that makes all the difference for me.
Here are some of the health benefits real and some are perceived benefits:
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What Are The Properties of a Good Keto Supplement?
The first thing you have to do before buying any keto supplement is to read the instructions label.
Look at the list of ingredients.
Do you recognize them?
Can you pronounce them?
If the answer is yes, then you’ve got yourself a clean product.
Do Keto Pills Work for Weight Loss?
I read all the reviews. Some users on GNC, Vitamin Shoppe, Amazon, or Reddit claim that keto pills didn’t do anything for them.
Some people desperately search for the miracle Shark Tank pills thinking they will lose half their weight in a month.
Keto pills can help you lose weight because they suppress your appetite, improve energy levels, and give you a more positive outlook on life. But you have to eat healthily, reduce your carb intake, and exercise more.
Are Ketogenic Supplements Safe? Consumer Reports.
I’ve read a lot of consumer reports as well as all the risks and side effects of these supplements to take on keto – on trustworthy databases such as Healthline’s.
Here are my observations from what I’ve read so far:
My personal experience with keto supplements was generally good. I’ve always consulted with my GP and my dietician before taking any pills or powders, but:
As you can see, everyone is different. That’s why it’s important to choose products that work for you, according to your physician’s advice.
Final Thoughts. Do You Need Supplements on Keto?
Are supplements really necessary when you’re on the low-carb diet/high-fat diet? The answer is probably not, if you’re healthy and getting your nutrients from whole food sources. You can be successful on the keto diet without taking any supplements.
I asked my physician’s and my dietician’s advice before starting keto. They both said it was wise to see how the diet is going before taking any products.
But as my weight loss progress was extremely slow, and I felt increasingly tired, they recommended some products.
Take time now to think about your needs.
Are you sleep-deprived and lacking energy?
Maybe you need magnesium.
Are you experiencing a plateau or want to lose weigh faster? Consider Perfect Keto BHB ketone salts and MCT oil. Do you want to have more endurance at the gym? Carnitine might do the trick.
So which are the best keto supplements in 2019? Easy: they’re the ones you lack. Click on the products below to get the supplement that will make you feel better.