What's the Best Vitamin to Boost your Keto Diet?
The ketogenic diet, or keto diet, has been proven an effective means of weight loss and improving cardiovascular health. But despite all these great benefits, some people still end up feeling lousy on this low-carb diet.
More often than not, that crappy feeling is a simple case of vitamin deficiency. When you cut high-carb foods from your diet, you may also be unintentionally cutting out several essential nutrients as well. And when you are lacking in these things, you might feel noticeable effects on how you live your everyday life.
The effects could range from simple tiredness to headaches and a few other things as well. Luckily, vitamin deficiency can be easily avoided without breaking your hard-earned ketosis by taking various supplements.
In this article, we’ll go over the three most common nutrients that low-carb diets might lack. We’ll also take a look at the best ketogenic-friendly vitamins and minerals to make up for these common deficiencies so that you can start reaping the benefits of the diet and improve your overall health at the same time.
Vitamin B Complex
Vitamin B complex isn’t just one thing, but a group of eight different water-soluble nutrients that include thiamine, riboflavin, niacin, folic acid, B12, B6, pantothenic acid, and biotin.
These essential ingredients play a variety of different roles in the body, from converting food into energy to supporting the production of red blood cells.
On the ketosis diet, you’ll get most of your B-complex vitamins by eating leafy greens and protein-rich foods like fish, chicken, and legumes.
The only B vitamins you may be lacking are biotin and pantothenic acid, which are more commonly found in the carbohydrate-rich grains that most low-carb diets avoids.
If you often feel sluggish and fatigued on keto, your body may be lacking essential B-vitamins such as B-12. So if you suspect a B-vitamin deficiency you may benefit from using Pure Encapsulations - B-Complex Plus.
Each serving of these ketogenic-friendly tablets contains the full complex of B vitamins, which can also boost your mood and improve cognitive function. If a B-vitamin deficiency is indeed behind your lack of energy Pure Encapsulations B-Complex Plus should help get you back up running.
Vitamin D is found in dairy and is created naturally by your body’s skin cells whenever you’re outside in direct sunlight. It’s primarily responsible for bone, teeth, and skin health by improving the body’s absorption of calcium.
While most keto diets do allow dairy, many avoid milk for its somewhat high carbohydrate content, which may lead to below-normal levels of vitamin D. Also, lacking in these nutrients is not only for people who are on the low-carb diet but also for those who aren't. With the way the world is changing now, people are mostly staying indoors during the day due to day jobs and what not thus leading to this very common nutrient deficiency.
Unfortunately, it’s not easy to tell if you’re deficient or not, as the worst symptoms, such as brittle and weakened bones, tend to appear later in life. But if you’re experiencing fatigue or muscle weakness on keto, it may be a good idea to have a doctor test the levels in your body.
You could increase your intake by spending more time in the sun, but that also means increased exposure to harmful UV rays. Instead, we recommend taking keto-friendly products like NatureWise’s Vitamin D3 supplements.
Vitamin K’s primary function is to regulate blood clotting and strengthen bones. Without it, you may experience excessive bleeding from injuries. The nutrient has also been linked to improved memory and lower risk of stroke. It's a very important nutrient to our bodies that we simply can not ignore.
Because this nutrient is mainly found in dark leafy greens such as spinach, broccoli, and kale, deficiency is uncommon on the keto diet. But for those with an aversion to these vegetables, a deficiency could be a serious problem. If you notice that bleeding from cuts takes an unusually long time to stop, you might be lacking in these nutrients and you need to address the issue immediately.
Bronson Vitamin K Triple Play contains three types of essential nutrients – K1 and two types of K2. One capsule a day can increase blood calcium levels, which in turn strengthens bones, improves heart health, and can even improve skin health.
However, if you’re taking any blood thinning medication, always consult with a doctor before taking these keto diet products as it might affect your current medication's purpose.
Let’s face it – no matter what kind of diet you’re on, or even if you’re on no diet at all, it’s not easy to get all of the vitamins and minerals that you need every single day. Most people are deficient in several different nutrients, not just one, which is why a low carb multivitamin is often the most efficient solution.
A great keto product made especially for low-carb diets is Ketolab’s Keto Core Daily Multivitamin. Specially made to target deficiencies that might be caused by going on a low-carb diet, this low carb multivitamin can improve your immunity, blood circulation, and coagulation.
It is also known to lower blood pressure, strengthen bones, and give you more energy for your everyday activities. KetoCore has all the nutrients that you need – vitamin B complex, D, K, C, A, and more – are all conveniently rolled into one easy-to-take capsule. Plus, these multivitamins from Ketolabs are lab-tested and USA-made to ensure the highest quality. Another reason why we liked this product so much is that it’s affordable and designed specifically to address keto-related vitamin deficiencies.
Even if you aren’t on the ketogenic diet, vitamins and minerals are an essential part of a healthy lifestyle. While you could get every single nutrient that you need from the food that you eat, not everyone has the time to plan their meals that strictly. That’s why supplements are so convenient – there’s no extra cooking or planning required. Of course, that’s not to say that keto multivitamins should replace a balanced diet, but they may help you stay on track and not worry about the extra carbs that you might be taking to supplement what you are lacking.
If you’re confident that you lack in a specific nutrient, then you can target that deficiency with that particular vitamin. But usually, it’s almost impossible to tell, which is why a multivitamin like Ketolab’s KetoCore is our recommended option.
So, don’t let a little fatigue stop you from reaping the benefits of the famous low-carb diet. By combining the ketogenic diet with proper vitamins and minerals, you can keep your carbohydrate intake low and keep your energy high at the same time.