Do Keto Capsules Really Work?

Many people turn to the use of nutritional supplements, which can be extremely beneficial when provided with a balanced diet. However, these supplements may be less effective if you do not pay attention to a balanced diet. The importance of choosing natural and nutrient-dense foods should always be a focus. So what about supplements on the keto diet? If you're just getting started with keto, it's important to learn which vitamin and mineral supplements best fit the ketogenic lifestyle. This guide will give you everything you need to know about the essential vitamins and minerals to consider on the keto diet. This guide will be useful for those interested in keto or low-carb diets.

Keto Diet and Supplements: Minerals

When it comes to minerals, the three main ones that stand out in the context of a low-carb diet are sodium, potassium, and magnesium. These electrolytes are essential for controlling blood pressure and maintaining normal nerve and muscle function. In the first weeks of the keto diet, the body loses a large amount of water, which is due to a decrease in carbohydrate intake and an increase in fat intake. This leads to loss of water and electrolytes. Replenishing these electrolytes is important for maintaining health and preventing unwanted effects of the keto diet.

Potassium

Potassium plays a key role in the daily functioning of the body. An adult without kidney problems should consume about 4,700 mg of potassium daily, preferably from natural sources. It is important to maintain normal potassium levels in the blood (from 3.5 to 5.2 mmol/l). Potassium plays a role in the nervous system, muscle contractions, water balance, blood pressure and blood sugar.

The body is not able to produce potassium on its own, so it is important to eat foods rich in potassium, such as beets, salmon, dried apricots, yogurt, spinach, cantaloupe, almonds, and Brussels sprouts.

Sodium

The keto diet requires extra sodium. Not having enough sodium can lead to constipation, headaches, fatigue and heart palpitations. An intake of about 3,000-5,000 mg of sodium per day is generally recommended unless there are medical contraindications. Sodium can be obtained from electrolyte supplements, natural bone broth, edible seaweed, sea salt, pickled vegetables, or nuts and seeds.

Magnesium

Patients with diabetes mellitus, arterial hypertension, atherosclerosis, epilepsy, osteoporosis and other conditions often experience chronic magnesium deficiency. Physiological conditions such as pregnancy, breastfeeding, periods of intense growth, as well as factors such as aging, heavy physical work, emotional stress, sauna exposure, lack of sleep and crossing time zones, are accompanied by an increased need for magnesium. Magnesium deficiency can occur with caffeine, alcohol, drugs, and certain medications, such as diuretics, that cause magnesium to be excreted in the urine. Low magnesium levels can cause anxiety, nervousness, fear, insomnia, fatigue, decreased attention and memory, and sometimes seizures and tremors. Magnesium, especially in combination with vitamin B6, has a normalizing effect on the higher parts of the nervous system during stress, depression and neuroses.

Calcium

Switching to a keto diet can cause you to lose calcium, an electrolyte important for maintaining bone mass and preventing osteoporosis. The skeleton serves as a reservoir of calcium, used to maintain its level in the blood in case of deficiency in the diet. To achieve peak bone mass and prevent bone demineralization later in life, you need to consume enough calcium. Usually a balanced diet provides sufficient amounts, especially through dairy products, but in the absence of these, nutritional supplements may be used. When choosing a calcium supplement, it is important to make sure it contains the vitamin D needed for its absorption.

Diet and Nutritional Supplements

A balanced diet on a keto diet often provides adequate amounts of vitamins. However, sometimes it can be difficult to meet your needs with food alone. In such cases, dietary supplements may be helpful to support health on a keto diet.

Omega-3

Let's start with some basic knowledge about omega-3s, which are a group of polyunsaturated fatty acids (PUFAs). Their main purpose is to protect cells and internal organs from damage and destruction.

Let's take a closer look at omega-3:

  • This fatty acid is present exclusively in animal products, mainly in fatty fish, beef and seafood. Its beneficial properties include strengthening the immune system and increasing the body's antioxidant functions.
  • Omega-3 is also found in fatty fish and seafood, playing an important role in preventing cardiovascular disease, promoting fat burning and improving mood.
  • Alpha-linolenic acid (ALA) is present in plant foods such as soy, beans, nuts, oils, as well as fish and seafood.

The daily recommended intake of omega-3 for health is about 3000-5000 mg of fish oil with high concentrations of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). When choosing supplements, it is important to pay attention to the source of omega-3 and compliance with fish oil quality standards.

Vitamin D

Vitamin D is a key element for regulating inflammatory processes, maintaining immunity and the synthesis of sex hormones. It is important to maintain its sufficient level. A blood test is an available method to determine vitamin D levels. The recommended optimal level is 65–75 ng/ml. If the level is lower, it is recommended to compensate for its deficiency with supplements. The daily requirement of vitamin D ranges from 1000 to 1500 IU. When taking vitamin D, it is important to eat some fat as it is fat soluble. It is recommended to take it in the morning.

Vitamin A

Retinol plays an important role in the development of skin cells and bone tissue, and also ensures the functioning of the visual apparatus. The synthesis of rhadopsin, responsible for photoreception, increases under low light conditions. Retinoic acid is an integral component of biochemical reactions involving thyroid hormones and vitamin D. Vitamin A deficiency can accelerate the development of iron deficiency anemia. An important feature of retinol is its antioxidant effect.

What Are the Best Keto Capsules to Use?

The main goal of the keto diet is to achieve a state of nutritional ketosis, where the body uses ketone bodies instead of glycogen for energy. Keeping your ketone levels high is essential to achieving and maintaining ketosis. Using appropriate keto supplements can be a great way to support overall health. Here are a few supplements to consider:

1. MCT oil

MCT oil is a clear and tasteless oil with pure medium chain triglycerides. These fats are more easily absorbed by the body. Made from coconut or palm oil, it can have positive effects on the body by promoting ketone production, aiding in weight loss and providing energy.

2. Exogenous ketones

Exogenous ketones are ketone supplements that support the transition into ketosis. They can be taken into the body in liquid, powder, or tablet form, and research shows that they help you quickly enter ketosis. One of the best exogenous ketone source products available right now is People's Keto Gummies Australia.

3. Enzymes

Given the high fat intake of the keto diet, digestive enzymes such as lipase become important supplements. They help to properly digest fats, especially if you previously had little fatty foods in your diet.

4. Probiotics

Probiotics are multi-functional supplements that support overall health, including those on the keto diet. They improve intestinal microflora, promote better digestion and increase immunity.

Consider these recommendations when choosing keto supplements to achieve the best results in maintaining health and achieving ketosis.

Cellulose

Eliminating most carbohydrates from your diet can lead to a lack of fiber, causing a bloated feeling and intestinal problems. High fat intake can also pose difficulties for the digestive system.

A simple solution is to include fiber in your diet. Some options include:

  • Psyllium: Soluble fiber from psyllium seeds, popular for improving digestion and lowering cholesterol and blood glucose levels.
  • Flaxseeds: Contain soluble and insoluble fibers that aid fat digestion and are rich in omega-3 fatty acids and thiamine.
  • Chia seeds: A rich source of insoluble fiber and omega-3 fatty acids, also provide adequate amounts of calcium.
  • Pectin: A soluble fiber found in almost all plants, especially the skins and barks of fruits and vegetables. Has positive effects on gut health, blood sugar levels and cholesterol metabolism.

Conclusions:

Regardless of the diet you choose, it's important to be wise about your diet, especially in an era where foods are becoming more calorie-dense but less nutritious. Given the restrictions of the keto diet, it is necessary to ensure an adequate supply of micronutrients, whether through food or dietary supplements. The keto diet requires careful planning, but if done correctly, it can produce impressive results.

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