The ketogenic (keto) diet is one of the most popular and effective ways to lose weight, improve mental clarity, and stabilize blood sugar levels.
However, because it requires a drastic reduction in carbohydrates, some people experience deficiencies or side effects as their bodies adjust. This is where supplements come in—they can help bridge the gap and make your keto journey smoother.
But with so many supplements on the market, how do you know which ones you actually need and which ones are just hype? In this article, we’ll break down the best keto supplements that support your health and performance, as well as those that aren’t worth your money.
Essential Keto Supplements
1. Electrolytes (Sodium, Potassium, and Magnesium)
Why You Need It: One of the most common issues keto beginners face is the dreaded “keto flu.” Symptoms like headaches, fatigue, muscle cramps, and dizziness occur because your body flushes out water and electrolytes as it adapts to low-carb eating.
How to Supplement:
- Sodium: Add more salt to your meals (Himalayan or sea salt is best) or drink salted bone broth.
- Potassium: Eat potassium-rich foods like avocados and spinach or take a supplement (~200-400mg/day).
- Magnesium: Helps with muscle function and sleep. Supplement with 300-400mg of magnesium glycinate or citrate.
2. MCT Oil (Medium-Chain Triglycerides)
Why You Need It: MCT oil is a type of fat that is quickly converted into ketones, providing a rapid energy source for your brain and body. It can also help with appetite control and fat burning.
How to Supplement:
- Add MCT oil or MCT powder to your coffee, smoothies, or meals.
- Start with 1 teaspoon and gradually increase to avoid digestive issues.
3. Omega-3 Fatty Acids (Fish Oil)
Why You Need It: The keto diet is high in fat, but not all fats are equal. Many keto dieters consume too many inflammatory omega-6 fats (from processed oils) and not enough anti-inflammatory omega-3s. A high-quality fish oil supplement can help balance this.
How to Supplement:
- Look for a supplement with EPA and DHA (at least 1,000mg combined per day).
- Choose a high-quality brand that is molecularly distilled for purity.
4. Digestive Enzymes
Why You Need It: Switching to a high-fat diet can cause digestive discomfort for some people. Digestive enzymes can help your body break down fats and proteins more efficiently, reducing bloating and discomfort.
How to Supplement:
- Look for a product with lipase (to digest fats), protease (to digest proteins), and amylase (to digest any residual carbs).
- Take one capsule before meals high in fat or protein.
5. Vitamin D
Why You Need It: Vitamin D is crucial for immune function, bone health, and mood regulation. Many people are deficient in vitamin D, especially those who don’t get enough sun exposure.
How to Supplement:
- Take 1,000-5,000 IU daily, ideally with food that contains fat for better absorption.
- Consider a supplement that includes vitamin K2, which helps direct calcium to the bones.
6. Exogenous Ketones (Optional for Energy and Performance)
Why You Need It: Exogenous ketones can help boost energy levels, reduce keto flu symptoms, and improve mental focus. However, they are not necessary for fat loss since your body naturally produces ketones when you follow a strict keto diet.
How to Supplement:
- Look for beta-hydroxybutyrate (BHB) salts.
- Use them strategically for mental performance or before workouts.
Keto Supplements You Can Skip
1. Ketone Test Strips
Why You Don’t Need It: Urine test strips can be helpful when you first start keto, but they become unreliable over time. As your body adapts, it excretes fewer ketones in the urine, making the strips less accurate.
Better Alternative: If you want to track ketones, a blood ketone meter is more reliable but not necessary unless you are doing strict therapeutic keto.
2. Meal Replacement Shakes
Why You Don’t Need It: Many keto meal replacement shakes are highly processed and contain artificial ingredients. Whole foods provide better nutrients, satiety, and taste.
Better Alternative: Make your own keto-friendly smoothie with MCT oil, protein powder, avocado, and unsweetened almond milk.
3. BCAAs (Branched-Chain Amino Acids)
Why You Don’t Need It: BCAAs can be beneficial for muscle recovery, but they can also spike insulin levels, which might interfere with ketosis. If you’re eating enough protein, you’re already getting plenty of BCAAs naturally.
Better Alternative: Consume high-quality protein sources like eggs, meat, and fish.
4. Keto Pills and Fat Burners
Why You Don’t Need It: Many so-called “keto diet pills” promise rapid weight loss but are mostly ineffective. They often contain caffeine, exogenous ketones, or questionable ingredients that don’t actually help with fat loss.
Better Alternative: The best way to burn fat is through a proper keto diet and regular exercise.
How to Choose High-Quality Supplements
If you decide to take supplements, follow these tips to ensure you’re getting the best quality:
- Check for third-party testing: Look for certifications from NSF, USP, or Informed Choice.
- Avoid unnecessary fillers: Some supplements contain hidden sugars, artificial colors, or additives.
- Choose bioavailable forms: For example, magnesium glycinate is better absorbed than magnesium oxide.
- Read customer reviews: Look for feedback on effectiveness and potential side effects.
Final Thoughts
While the keto diet can provide incredible health benefits on its own, the right supplements can enhance your results, improve your energy levels, and prevent deficiencies. Focus on the essentials like electrolytes, MCT oil, omega-3s, digestive enzymes, and vitamin D, while skipping the overpriced or unnecessary ones like ketone test strips, BCAAs, and keto pills.
By choosing the right supplements and eating a nutrient-dense diet, you’ll set yourself up for long-term success on keto.
Do you take any keto supplements? Let us know your favorites!
