It is evident that the ketogenic feeding process is very difficult for newly adapted individuals. There are several reasons for this. New habits, aside from changing macro rates; it is also very important to search for the support you need to cover deficiencies and protect your health.
When I examine the long-standing questions, I see that my ketogenic diet followers find it difficult to decide on their support and they are undecided.
If so, I have listed the supplements that should be taken on your ketogenic diet with my clinical experience.
Supplementation in ketogenic diet
I’m going to talk about many supplements that you may be familiar with or you may have heard of for the first time. At this point, I should make a reminder.
Use of support should be related to needs. Any support you don’t need or use without consulting your doctor has the potential to hurt you.
Therefore, make sure to consult your physician before using supplement in ketogenic diet.
L-carnitine
L-carnitine is an amino acid that is naturally present in your body and transports fatty acids in the cell to the mitochondria, the energy production center.
In the ketogenic diet, this molecule becomes more important. Because the ketogenic diet accelerates fat metabolism and transports more fat to produce energy. Thus, the need for 1-carnitine molecules increases.
If you exercise or have difficulty entering ketosis, l-carnitine may also be beneficial.
Sodium, potassium and magnesium
Ketogenic nutrition is shaped by low carbohydrate intake. Low carbohydrate intake reduces the average blood sugar and reduces insulin secretion.
This creates a major change in body fluid balance: sodium excretion increases.
Water and other electrolytes (potassium and magnesium) are followed when the amount of sodium in the liquid filtered from the kidneys increases.
So shortly after entering ketosis, a large amount of water and electrolyte loss occurs from your body. The flu-like condition (keto-flu) during the first week of ketogenic feeding is usually due to intense mineral loss.
The only thing to balance the event is to increase the intake of minerals. Often, a lack of magnesium is common in the ketogenic diet because you are far from mineral-rich carbohydrate sources.
When you think that magnesium is involved in nearly 300 chemical reactions in the body, it seems necessary to reinforce the deficiency.
My advice is citrate, glycinate or taurate form. Of course, there are special cases where all forms should be preferred.
It is generally possible to take sodium and potassium loss with the added salt and vegetables.
If you feel a lack of sodium and potassium intake, you should definitely supplement.
Selenium
Intense selenium deficiency, especially seen in children who have been on a ketogenic diet for a long time, can create a life-threatening condition by disturbing muscle structures.
Therefore, selenium measurement should be made at the cell level of uncontrolled ketogenic diet or children who are not compatible with nutrition and should be supplemented if deficiency is considered.
In addition, if you are considering inflammation and planning low-carbohydrate anti-inflammatory nutrition, selenium may be more than just the right amount.
MCT oils
People who have difficulty entering ketosis often prefer MCT fats (medium chain triglycerid).
There is a very simple, scientific and logical reason for this. MCT oils are not converted to energy through long processes like other fatty acids.
Once absorbed, it is absorbed and transported to the liver and used for energy to form ketones. This helps to produce more ketones, to quickly enter ketosis and to provide fast fuel in cases of increased energy needs such as exercise.
Digestive enzyme
Do not interfere with anything to apply ketogenic nutrition. The digestive enzyme may be used in the application of ketogenic diet, especially for older individuals, people with gallbladder and people whose digestion is impaired for any reason.
Because the intense fat or fiber content consumed (from leafy vegetables) can make digestion difficult in the ketogenic diet.
In addition, people who use intermittent fasting to increase blood ketone levels may experience extra digestive difficulty because they want to eat more at less meals.
In such cases, the correct digestive enzyme can be given by identifying the stages in which digestion is impaired.
Omega-3 oils
The fact that ketogenic nutrition is fat-weighted may make it criminal to change blood cholesterol values. But don’t be mistaken; change often does not reach dangerous proportions and does not increase the risk of cardiovascular disease.
But if your blood cholesterol levels are suspicious, you may need to intervene if you are in a group that is at risk for cardiovascular health.
There are a few things to do at this point. The first option is to add omega 3 fatty acids to your diet. Especially DHA density omega 3 is the most helpful supplement to correct your blood fats.
But if you want to reduce the absorption of cholesterol, omega 3 oils can be used instead of psyllium.
This helps to relieve constipation with increased fiber intake and reduce uncontrolled cholesterol absorption.
Do you need further support?
Ketogenic diet requires careful attention because it is a diet that can change many different metabolic processes from different points.
In this context, I need from time to time in patients I followed in the clinic;
Citrate,
Spirulina,
Protein preparations (especially collagen protein),
Vitamin D,
Laxatives,
Supports can be included in the process. Of course, for this and other supports mentioned above, variables such as dosing and time of consumption must be individually tailored.
Now you know the supplements commonly used in ketogenic diet. Don’t forget to share your other details and ideas with me!
