Disclaimer: I’m not a medical professional. This guide is for reference only, consult a doctor before you proceed. This guide is intended for healthy individuals.
Supplements are very important on a low carb and keto diet. Even if you’re doing a short term stint. Follow this guide for best results. Use links where provided.
Essentials:
These are must haves that are essentials for a healthy keto diet.
Electrolytes – Electrolytes are basically salts. Many make the mistake of not taking the right electrolytes or taking too little of it. On keto you don’t retain a lot of water, hence its important to add electrolytes to food and drinks.
Lack of electrolyse cause 90% of the issues on keto, including tiredness, cramps, headaches, sleepiness, excess thirst etc. To get your electrolytes in you need:
a) Sodium: Table salt is rich in magnesium. I recommend using a variety of sodium rich salts like Pink Salt, Black Salt and Sea salt.
b) Potassium: Lite Salt and Cream of tartar are rich sources of potassium. I mostly use lite salt apart from eating rich sources of potassium like avocado and cauliflower.
c) Magnesium: Magnesium is hard to get just through food. Magnesium supplements are essentially especially if you work out. It helps me sleep better. Take 3-400mg tablets of Chelated magnesium a day, preferably at night (it makes some feel sleep). You may also try Magnesium Citrate.
Alternatively you may also seek local brands of magnesium like potrate mb6 which are significantly cheaper. Ask your doctor for more info. Make sure they aren’t syrups or have tons of added carbs. When taking magnesium initially you might feel bloated and gassy. It will get better with time.
For Daily Use: Mix 50% of regular salt (I use pink and black) with lite salt. Add a few pinches of cream of tartar if required. Just add salt to drinks and food. Add a little more salt than what you usually would. Make your food tastier. I like 2-3 tabs of Doctors best chelated magnesium a night. Ease into it, start with half or one tablet.
Make sure you carry your electrolytes when youre travelling, take small zip locks of the blend. You need to take more electrolytes and water when you drink on keto.
Apple Cider Vinegar:
Apart from making tasty dressings with it, ACV with mother (fermented) has amazing health benefits. I recommend either the Braggs or Sinew brand. Make sure it has mother stands. This aids digestion, helps prevent gas and is even known to increase weight loss. I do this every day.
How To Use: Shake the bottle and add a spoon of ACV to lime soda or lime water. Add salt blend and drink it 15 minutes before your first solid meal. You may optionally add stevia for taste.
Husk:
Apart from acting as a binder, Isabgol or Psyllium husk help you with your motion. In case you ever feel constipated, this handy bottle is here to help.
How To Use: I recommend taking 1/4 tsp in water for your first few days. Once you adapt, you motion should be fine. Get this brand. I mostly use it as a binder.
Nutritional Yeast:
This tasty vegan cheese alternative (tastes like savoury soysauce cheese) is high in Vitamin B. I add this to make things tastier. It’s compulsory for vegans on a low carb diet and highly recommended for vegetarians too.
Good to have Supplements
Collagen – For Hair and Skin.
You’re initially going to have hair loss on keto. It’s normal for any diet tbh. Collagen helped me reduce hair loss and gave me healthier skin. Some scars which didn’t go away in months, slowly faded after taking collagen (and fasting … check fasting 101 guide for more info). I was very skeptical about this supplement, but it works. Albeit slowly.
I’ve used Doctors best and Youtheory (this has biotin as well).
How To Use: Take tablets as directed on an empty stomach. I take them 10 minutes after I’ve had my ACV drink.
Whey Protein:
We use whey protein in many recipes as a replacement for egg. It’s also a convenient way to increase protein and hit your macros since it’s hard to do this on a veg keto diet.
I use this brand and MyProtein. I always opt for unflavoured whey isolate since you can always add flavours later.
How To Use: Add to food and drinks to increase protein count. Make sure the food has fat since protein on its own spikes insulin.
Biotin:
Personally, biotin didn’t work for me. Some swear by it for hair loss. This is a good brand, you can also search for logihair that’s available over the counter locally. I take Youtheory collagen which even has biotin in it.
Probiotics, Probiotics:
This helps in building a healthy gut bacteria. I personally eat probiotic rich foods like greek yogurt, pickle, kimchi etc. If you happen to take an antibiotic, I would recommend following through with a probiotic like VSL3 after the course of the antibiotic. If you contripation, this is the best thing to have.
Vitamins and Minerals:
I occasionally have a multi vitamin and take specific vitamins and minerals if I’ve been diagnosed with a deficiency. Speak to a doctor regarding this for best advice.