If you’re one of the many ketogenic diet devotees out there, you’re probably aware of the benefits, such as faster weight loss.
What you may not know is that you may be missing some critical nutrients in your diet from foods that are now “banned” on this restrictive diet.
If you are on a keto diet, or thinking about making the switch, here are the supplements for keto dieters that health experts recommend to avoid missing key nutrients.
Many keto dieters ditch dairy products because of their carbohydrate content, as the diet limits carbs to under 30 grams per day. However, by avoiding or limiting dairy, you also limit dietary calcium. The recommended daily intake of calcium is 1,000 milligrams for adults (slightly more for older adults).
Calcium is essential for maintaining strong bones, muscle function and a healthy nervous system.
While you can also get calcium from fish and greens such as broccoli and kale, a supplement may help ensure you are meeting your daily needs.
Take 2 softgels per day for 1,200 milligrams of calcium, plus a daily dose of vitamin D3 to boost calcium absorption.
Many fruits and vegetables are also high in carbs, so keto dieters may be limiting these otherwise healthy foods, which contain both soluble and insoluble fiber.
The Food and Drug Administration (FDA) recommends consuming 25 grams of fiber per day for a 2,000-calorie diet. In addition to promoting gut health, fiber can also reduce the risk of heart disease, stroke and diabetes.
Low-carb fruits include melons and berries. Many green vegetables are low-carb, including celery, cucumbers and iceberg lettuce.
If you aren’t getting enough fruits and veggies on a daily basis, a fiber-rich psyllium supplement is a good option for keto dieters.
Stir 1 teaspoon into juice, water or your favorite drink.