Buying guide for best keto supplements
The restrictive nature of a low-carb, high-fat keto diet can put you at risk for certain vitamin and mineral deficiencies. As you transition to a keto diet, you may experience what’s called the “keto flu,” as you lose water and, with it, important electrolytes. Fortunately, keto electrolyte supplements are formulated to ease this transition. Other keto supplements are designed to enhance the beneficial effects of the diet, like boosting your energy and supporting weight loss. Some keto supplements even provide exogenous ketones to help you get back into ketosis, whether or not your body is producing ketones. These supplements may come in powders or pills.
All of these options may sound overwhelming if you’re just starting out on a keto diet, which is hard enough as it is! We get it, and are here to help you sort through all the different types of keto supplements currently on the market and select the ones that are best for you.
If you’re a keto veteran, check out our top five keto supplements, which we’ve vetted for quality and price. If you’re new to this way of eating, our guide below will tell you everything you need to know about supplementing your keto diet.
What is a keto diet?
A keto diet is a popular diet with benefits that can include weight loss, increased energy, and lower inflammation, among other health claims. It involves a drastic reduction of carbohydrate intake (down to 5% of your daily diet) and emphasizes a large intake of healthy fats (up to 75% of your diet). Protein is allowed in moderation, at 20%. These proportions force your body into the metabolic state of ketosis where your liver converts the increased fat intake into “ketones,” which are used as fuel. In a nutshell, your body burns fat instead of sugar (carbs).
On this low carbs, more fat diet, certain foods that you probably think of as healthy are big no-nos. Bananas, for instance, contain all the net carbs you’re allowed in a day on a strict keto diet. However, they also contain a significant amount of potassium, an important electrolyte that normalizes blood pressure and maintains your heart rate. You’ll notice a sizable portion of keto supplements available contain electrolytes.
Taking a keto supplement while on a keto diet is a good idea if you’re looking to:
Decrease “keto flu” symptoms caused by electrolyte loss
Fill in nutrient gaps from restrictions on certain fruits and starchy vegetables
Boost/enhance the health benefits of a keto diet, like increased cognitive function, athletic performance, and weight loss
Types of Keto Supplements
Keto supplements are not one size fits all. There are different kinds of supplements that target different needs. Here’s a breakdown of the various types of supplements offered.
Electrolytes: When on a keto diet, it’s possible to become deficient in potassium, sodium, magnesium, and/or calcium because of restrictions on foods you can eat. These minerals, also known as electrolytes, are very important to the functioning of your nervous system and muscle function, among other things. Your kidneys will dump excess water and the electrolytes lost in that process will need to be replenished, especially when you’re just starting a low-carb diet, Taking an electrolyte keto supplement will also mitigate “keto flu” symptoms that result from this electrolyte loss, such as brain fog, headache, fatigue, and constipation.
7-oxo-DHEA: Also known as 7-keto-DHEA, this oxygenated metabolite of DHEA is — in simpler terms — a hormone that speeds up your metabolism and increases lean body mass and muscle. Your body naturally and abundantly produces DHEA, the “parent hormone” that produces other hormones like estrogen and testosterone, but in this form it shouldn’t convert to either. If you’re on a keto diet to drop pounds, this supplement may help enhance weight loss.
BHB and other exogenous ketones: The raison d'être of a keto diet is to put your body into the metabolic state of ketosis where it produces ketones your body can use for fuel. So why not opt for a shortcut and take ketones? External ketones are typically made from beta-hydroxybutyrate (BHB) “salts” and will help you get back into ketosis faster, reaping benefits such as increased energy, better focus, more energy for workouts, and weight loss. Be sure to select a “keto clean” supplement if you choose this route, meaning sugar- and carb-free.
MCT oils: “Medium-chain triglycerides” (MCT) are a type of healthy fat found in coconut oil or palm oil. In liquid or powder form, this is a popular supplement for keto followers because the body can use it for fuel right away, instead of storing it for fat. If increased energy and cognitive function are your health goals on this diet, you’d be remiss not to add MCT oils to your daily macros.
L-Glutamine: This important amino acid doubles as an antioxidant, which can be lacking in a keto diet low on fruits and veggies. Exercise also reduces glutamine stores, so this is an ideal supplement for athletes and intense cardio exercise types to build up those levels post-workout.
Keto greens: If you don’t like eating kale and other leafy greens, you can consume your greens in powder form. A greens supplement provides micronutrients and antioxidants that specifically are lacking in a keto diet.
Keto pre-workout: It’s hard enough to muster up the energy to hit the gym, but when starting a keto diet, hitting workout goals can be extra challenging. Keto pre-workout powders may contain caffeine from green tea to add pep to your step or ingredients to help build muscle. They often include BHBs, electrolytes, and MCT oils to boot — and of course have a super low net carb content.
Keto collagen: Popular among keto and paleo devotees are collagen supplements. However, many collagen powders will kick you out of ketosis. Keto collagens cut this grass-fed protein with MCT oil powder to slow down the absorption of collagen so it doesn’t immediately turn to glucose.
Powders vs. Pills
Keto supplements come in powder form or pill form. Pills come in capsules, softgels, and tablets, depending on the manufacturer.
Powders are formulated to mix into water or beverages, like smoothies, and even some food. A quality powder should mix and dissolve easily into hot and cold drinks without clumping. Powders often combine different types of keto supplementation—for instance, a powder may contain BHB salts, MCT oil, and electrolytes, whereas a pill supplement may only contain electrolytes.
Pills either in capsule or tablet form are more convenient to take than powders, though they are more limited in ingredients they contain. However, if you’re targeting a specific issue while on the keto diet these are more cost-effective as powders tend to run $20–$30 more than pills. MCT oils can also come in softgel form.
Did you know?
Magnesium deficiency is one of the risks of a ketogenic diet because of its restriction on beans and certain fruits. Most keto electrolyte supplements contain this essential mineral.
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Features
Flavored: Keto powders are more often than not flavored. Whatever your palate, you can find a flavor to match, from basic vanilla to mocha to fun flavors like popsicle or fruit punch! Most flavored keto powders are sugar free and low carb, adhering to the keto diet, though it doesn’t hurt to double check the label. If you have a sweet tooth, select one with added stevia, a natural sweetener, in lieu of artificial sweeteners.
Apple Cider Vinegar (ACV): Some keto pills contain apple cider vinegar, which research shows increases ketosis.
Caffeine: Keto powders and pills that contain caffeine can help you through the fatigue associated with “keto flu.” The caffeine is usually sourced from green tea. While caffeine is allowed on the keto diet, some bodies are more sensitive to this stimulant than others. If caffeine makes you too jittery, there are plenty of supplements that’ll boost your energy without it.
Price
Keto supplements in pill form tend to be the most affordably priced ones. They can cost as little as $11 for a bottle MCT softgels. Most pills, however, are priced in the $20 to $29 range. Electrolyte and 7-Keto DHEA supplements fall into this price bucket.
Keto supplements in powder form in a mid-price range start at $30 and go up to $39. A lot of these are collagen-based supplements or MCT oil powders.
High-end keto powders fall into a $50 to $70 price range. These usually contain BHB and are combined with other keto supplements.
Did you know?
Exogenous ketone supplements may help curb appetite and increase weight loss.
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Tips
If this is your first time using a keto supplement, start small and gradually increase to the recommended dosage. Just like with starting a keto diet, there is an adjustment period with starting keto supplements.
Athletes on a ketogenic diet may benefit from taking supplements to boost their performance, combat fatigue, and increase muscle mass like creatine monohydrate, branch-chain amino acids (BCAA), beta-hydroxy beta-methylbutyrate (HMB), beta-alanine, and caffeine.
If you experience nausea and/or diarrhea while transitioning onto to ketogenic diet, you may need help digesting the increased fat and, to some extent, protein intake. Try taking digestive enzymes with every meal to help break down the extra fat and protein.
Many keto followers can benefit from taking omega-3s, commonplace supplements not keto specific. Omega-3s help maintain a healthy balance of fatty acids (omega-3s to omega-6s) with your increased consumption of fat on keto.
FAQ
Q. What’s the best supplement to help me get into ketosis?
A. An exogenous ketone supplement, like ones containing BHB salts, will help nudge your metabolic system into ketosis by introducing ketones to your bloodstream. Powders tend to be more potent than pills. MCT oils can also do this by increasing fat intake, which increases ketone levels and helps you maintain ketosis.
Q. I’m an athlete starting out on a keto diet. What do I need to know about supplementation?
A. As an athlete, you are at greater risk of electrolyte depletion or imbalance because of the amount you sweat. Especially in the first few weeks of transitioning to a keto diet, you may want to take keto electrolyte supplements. You may also want to consider lighter exercise during this period as you may experience significant fatigue. However, there are pre-workout keto powders that’ll help boost your energy for a workout and help with muscle recovery. These may contain electrolytes as well.
