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Are you currently on the keto diet and feeling a bit of keto flu or suffering from a lack of energy? Your current keto diet plan may not be sufficient enough for you be getting all the nutrients you need. This is where a multivitamin can be an essential supplement to your diet.
We’ll take a look at whether you really need a multivitamin while doing keto, how it can help you, and recommend the best multivitamin for keto diets.
Without proper planning and the necessary supplements, it can be difficult to achieve your desired goals when on the keto diet. This is one thing you can do that may help you with feeling your best.
Do You Need Multivitamins on a Keto Diet?
Do you even need to take multivitamins when on the keto diet? A multivitamin supplement can be a good source of vitamins and minerals that your keto diet may leave you deficient in.
While transitioning to into ketosis your body is switching to a different energy source, using fat instead of glucose. This transition can result in lost nutrients and a loss of electrolytes that may need to be replenished.
The keto diet is also somewhat restrictive, particularly if you are vegetarian or vegan, and you may need to top up your nutrients with a supplement. You can get a blood test from your doctor, which will tell you if you are deficient in any particular areas. Or if you are feeling the effects of the keto flu you may need a multivitamin to help get you back on track.
How Do Vitamin Supplements Help Keto Dieters?
A multivitamin will help you to replenish any vitamins and minerals you may be deficient in as a result of your diet. Multivitamins can help you to reduce or eliminate the uncomfortable symptoms of the dreaded keto flu, which is common when cutting carbs in the beginning stages of the keto diet.
Vitamins will help you to fill in any nutritional gaps your body might be lacking. They will help you to maximize your keto results, meaning higher energy levels and quicker weight and fat loss.
What Vitamins and Minerals are Important for Keto
The most essential minerals you may be lacking while on the keto diet include sodium, potassium, and magnesium. People often tend to avoid or reduce their sodium intake on diets because of all of the misinformation out there about the dangers of too much salt. But in the case of a keto diet, we actually need more sodium due to the fact that we lose it more than on other diers.
A lack of sodium can cause illnesses such as constipation, headaches, fatigue, and even heart palpitations. It is a good idea to take extra salt when on the keto diet unless you have a medical condition that requires you to control your salt intake.
There are a few ways to add more sodium to your diet. You can add some regular table salt to your meals. You can also add salt to your water each day or even make up your own electrolyte drink. Make sure to monitor your salt intake if you’re concerned about your health because excessive salt intake (generally more than one teaspoon of salt a day as recommended by many health organizations) can lead to hypertension.
Potassium is also essential to monitor when on a keto diet. There are some great natural ways to add potassium to your diet with foods like avocados (they contain about 1000 mg of potassium per avocado), salmon (about 800 mg per one ounce of salmon), and nuts (about 100 – 300 mg per cup).
Other sources of potassium include mushrooms, they give you about 100 – 200 mg of potassium per cup, and leafy green vegetables which give you about 840 mg per cup cooked (or 160 mg per cup raw).
Vitamins are also essential when on a keto diet. Look for a multivitamin that includes Vitamin D, Vitamin A, and Omega 3s if possible.
Vitamin D is responsible for regulating inflammation, immunity, hormones, and other functions in your body. You can easily find out your body’s vitamin D levels by getting a blood test done. A good way to get some more vitamin D is by spending some time in the sun each day. Just 15-20 minutes can be enough to boost your levels. You can also get more vitamin D by consuming good quality fat whenever you can.
Vitamin A may often need to be supplemented along with your vitamin D intake. If you consume larger amounts of vitamin D this also means you need to increase your vitamin A intake.
A great source of vitamin A includes beef liver which contains about 14 thousand IU. Other alternatives include carrots (a cup of raw slices carrots give you about 21 thousand IU of vitamin A), and sweet potato (about 18 thousand IU of vitamin A per potato).
The B vitamins are another essential nutrient to keep an eye on. Some great sources of Vitamin B include leafy green vegetables and protein-rich foods like fish, chicken, and beef.
Best Multivitamin for Keto Diet
To ensure you get the most out of your keto diet you may need a keto friendly multivitamin. This will allow you to get all of the essential vitamins and minerals that you may be lacking while on the diet. You will need to make sure you are choosing the best quality supplement that has no ingredients or fillers that will derail your diet.
A good keto-friendly multivitamin is a Vitamin B Complex. It contains eight different water-soluble nutrients that include thiamine, riboflavin, niacin, folic acid, B12, B6, pantothenic acid, and biotin. These ingredients will help to convert food into energy to support your body’s production of red blood cells.
We think the best low-carb multivitamin is Ketolabs Keto Core Daily Multivitamin. It has been specially engineered to target deficiencies you might end up with when on a low-carb diet. It helps to improve your immunity to diseases and aids blood flow and coagulation. Keto Core Daily Multivitamin is also known to help lower blood pressure, strengthen bones, and give you more energy for your everyday activities. It contains nutrients ranging from vitamin B complex, vitamin D, vitamin K, vitamin C, and vitamin A, and probiotics, all conveniently packaged into capsules.
If you are new to the keto diet and aren’t feeling your best, a multivitamin could be all you need to get you back on track.
For more on supplements for the keto diet, see our article on the top 5 keto supplements.