Using the best keto supplements for weight loss is very important.
In fact, if you find it difficult to reach ketosis, you can use these best supplements for ketogenic diet to help you lose weight faster and prevent other chronic illnesses.
Although, no supplements are required in ketogenic diet, however, some can be useful when following ketogenic diet.
Why use the best keto supplements for weight loss?
Supplements for keto diet are very important for individuals who cannot get enough nutrients or those who want to get into ketosis faster.
These keto supplements helps prevent certain keto flu symptoms such as fatigue, low energy level and performance, prevents electrolytes, and many more(1).
You may need these supplements in case you experience certain keto flu symptoms.
However, you need to consult with your doctor before using these supplements.
Health benefits of Keto supplements
Keto supplements have several health benefits.
They help prevents certain chronic illnesses such as muscle loss, sleep disorder, diabetes, neurological disorder.
Here are some of the common benefits of supplements for keto diet
- They help in faster weight loss
- They improves your energy level and performance
- Boost libido and sex performance
- They boost immune system
- Prevents fatigue and certain keto flu symptoms
- Boost brain functions
- Prevents sleep disorders and muscle loss
- Burns excess body fats
How long does it take keto supplements to work?
Actually, if you use the best keto pre-workout and post-workout supplements, then the time it takes to enter ketosis while on the keto diet is 2 to 4 days(3).
However, this will depend on your body metabolic rate and the type of keto supplements you use.
Some people can take a week or more than a week to get in to ketosis and lose weight(4).
Although, some supplements are very effective, for instance, ketone esters work quickly (in 10 to 15 minutes) to enable you get into ketosis state, while supplements such as ketone salts can take about an hour(5).
Note that the body is not producing its own ketones.
For that matter, blood levels of ketones do not remain high for many hours after ketone supplementation.
Where can I buy keto supplements?
In case you need these supplements, then you can purchase them online (Jumia, amazon) or at health food and natural food stores, vitamin shops and other stores.
However, it is important to seek advice from a medical professional before purchasing any supplements for keto diet.
Here are the best supplements for keto diet
Pure Keto supplements
Pure keto weight loss supplement is low in carbs and calories, high in protein and healthy fats(6).
It is one of the best ketogenic dietary supplements for men and women looking to lose weight with their low carb diet.
Furthermore, it contains Beta-Hydroxybutyrate, a ketone body providing a direct energy source to the liver, brain, and muscles(9).
Therefore, you can use this supplement for ketogenic diet.
MCT oil keto supplements
MCT oil is one of the best supplements for ketogenic diet.
It provides energy and helps increase ketone levels. It also helps induce ketosis.
Medium-chain triglycerides (MCTs) provides the liver with energy, this helps prevents liver dysfunctions.
It also helps prevent certain cancer, diabetes, blood pressure, and neurological disorders.
You can get MCT from coconut without buying MCT oil.
Recommendations dosage: For effective results, take 1-2 tablespoons of MCT oil or MCT powder before you start your workouts extra energy boost.
Do not overdose to void complications
3. Caffeine for keto dieters
Caffeine is rich in antioxidants and anti-inflammatory properties that help in belly fat burn and weight loss.
It also provides energy, and improves performance.
Using caffeine can help you to get into ketosis when you are following ketogenic diet.
Recommendations dosage Caffeine is good; however, you may not get the same boost after taking caffeine concurrently.
This is due to how quickly the body adapts to habitual caffeine intake.
In addition, caffeine increases cortisol levels, which tends to decrease ketone production.
For that matter, it is very crucial to limit your caffeine intake and use other supplements.
4. Exogenous ketones supplements
Exogenous ketones supplement is one of the best supplements for ketogenic diet.
In fact, exogenous ketones supplement contains high protein, low-carbs, healthy fats, and low calories.
This helps in maintaining normal metabolic processes.
Furthermore, this supplement may help raise the body’s ketone level that is used in the liver and muscles(19).
Ketone also improves brain health thereby, preventing neurological disorders.
Recommendations dosage: Try supplementing with a BHB ketone salt or ketone ester for an energy boost during workouts is very effective for your workouts .
However, for better results, take it with MCTs.
5. Creatine supplements
Creatine is well known for its energy booster and performance.
To get into ketosis, you need to combine exercise with keto menu.
Creatine supplement will improve your performance during exercise.
It will also help you burn excess body fats and enable you to gain lean muscles.
It is one of the best supplements recommended to use when following ketogenic diet.
Recommendations: For your effective workout experience with creatine, it is important to take at least 5 grams of creatine monohydrate powder per day.
6. Whey protein supplements for ketogenic diet
Whey protein is rich in protein.
As you know, one of the requirements in keto menu is adequate protein intake.
Therefore, adding whey protein in your ketogenic diet will help you boost your protein intake per day.
This will enable you to reach ketosis quickly.
Furthermore, whey protein prevents muscle loss, improves performance, suppresses appetite hormone and improves metabolic rate.
This enables you to consume fewer calories.
Recommendations dosage: Whey is result oriented, therefore, add 20-40 grams of a complete protein powder to your smoothies, or take it after your workouts to stimulate muscle protein synthesis for optimal ketosis.
7. Omega-3 fatty acids supplements for keto dieters
Omega-3 supplements is very rich in the 9 essential amino acids that help improve body functions and prevent a wide array of chronic illnesses.
It is one of the best supplements for ketogenic diet.
Recommendations dosage: Fatty oils are key to tour keto exercise. For better results, take at least 1 gram of DHA+EPA every day .
Forskolin supplements for ketogenic diet
Forskolin is one of the best supplements for ketogenic diet.
It helps in weight loss and belly fat burn.
It targets subcutaneous fats and visceral fats around abdominal cavity.
Forskolin also reduces appetite and improve metabolic rate.
This helps reduce calories intake and carbs.
Furthermore, it increases your energy level and has other advance health benefits that you would like to know, finds the health benefits of forskolin.
BCAAs supplements for keto dieters
Branched-chain amino acids are high in 9 essential amino acids that help in several body functions(29).
It is also rich in leucine.
In fact, a mixture of glutamine and BCAAs helps in burning of excess fats.
It helps in burn subcutaneous fats and visceral fat, which causes metabolic syndromes.
It also helps in building and recovery of muscles
Find more health benefits of BCAAs here.
Electrolyte Supplements or Mineral-Rich Foods for keto dieters
You may need more minerals in your ketogenic diet to get into ketosis, especially added salt and other minerals.
Minerals such as sodium, potassium, and magnesium can help prevent change in water and mineral balance when following ketogenic diet.
You can as well eat food rich in minerals for effective results.
Therefore, eat potassium and magnesium-rich such as:
- Swiss chard
- Pumpkin seeds
Beta-alanine keto supplements for weight loss
Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet.
Actually, a good number of people experiences a greater performs during workouts after taking beta-alanine.
Recommendations dosage: With beta-alanine for effective workout, take 2–5 g of beta-alanine with 5 g of creatine supplements for keto diet every day. If the tingly sensation that beta-alanine gives you are too uncomfortable, then take 1 gram of beta-alanine 2-5 times throughout the day.
Taurine supplement for keto dieters
Taurine is an organic acid that has powerful effects than caffeine. It improves workout performance during ketosis.
Actually, Taurine supplementation for keto alone decreased fatigue and increases your performance than caffeine(38).
For that matter, taurine is one of the best supplements for keto dieters who are athletes and bodybuilders as compared to caffeine.
Recommendations: for better results, you can take 50 mg of taurine per kilogram of body weight.
However, you can slowly decrease it to see if you can get the same effects from taking less taurine.
13. L-Citrulline For Ketogenic
L-Citrulline is one of the best supplements for keto dieters.
In fact, L-citrulline is commonly used to improve athlete performance and for a cardiovascular health supplement.
The L-citrulline supplement for keto dieters helps reduce fatigue and improve muscle endurance for both low-intensity workout and high-intensity workout for athletes and bodybuilders(39).
Recommendations dosage: To enhance muscle endurance and overall performance, take 6,000 – 8,000 mg of L- citrulline malate about an hour before starting your exercise.
14. Alpha GPC
Your body needs enough choline.
Actually, choline is an essential component of your nervous system.
In every time a muscle moves within the body, choline is needed to activate the neurotransmitter acetylcholine(41).
The neurotransmitter acetylcholine sends chemical signals to muscles and makes them mobile.
For that matter, to get enough choline in the body, you need to use alpha GPC supplement for keto dieters.
This supplement will improve your workout performance by increasing muscle endurance and energy levels.
Recommendations dosage: It is important to take at least 600 mg of alpha GPC before your workouts to increase strength and power.
15. L-theanine supplement for keto dieters
L-theanine is one of the most powerful compound of amino acid that is difficult to obtain from foods.
Actually, taking L- theanine supplement may help improve sleep quality, decrease anxiety, and improve mental focus.
All these are keto flu symptoms, therefore, this supplement will help you as you follow keto diet.
The main natural source of L- theanine is green tea and black tea(44). You can get L- theanine supplements here
Recommandation: there is no recommended dosage. However, you can take 100–400 mg daily for effective results.
Alternatively, you can drink unsweetened green tea.
Pre-workout supplements for keto dieters
The best pre-workout supplements for keto dieters are very important.
They improve your energy levels and strength.
Furthermore, they help you get into ketosis faster and prevent certain keto flu symptoms.
The best pre-workout supplements for keto dieters are as follows Taurine, l-citrulline, creatine, alpha GPC, and beta-alanine , protein powder (20-40g of protein), MCTs, and exogenous ketones(45).
You can add these pre-workout supplements to smoothies for effective results.
Recommendations: Whether you buy a pre-workout supplements or make it yourself, ensure that it contains enough of the active ingredients to have a positive effect.
Read labels on the pre-workout supplements to avoid added sugar supplements in your pre-workout supplements.
You can add beets to your pre-workout drink for better results.
Actually, beets help reduce the ATP requirements of exercise, which indirectly increases performance.
Keto post-workout supplements
The best keto post-workout supplements are whey protein powder and fish oil.
Protein is very essential for muscle recovery and growth.
Therefore, if the amount of protein intake is low , then you can use whey protein to meeting your ketosis goals
Recommendations : Actually, adequate protein intake on keto diet is important.
Therefore, you need to meet your daily protein intake goals without lowering your ketone levels.
You can eat 20-40 grams of protein or more for effective workout results.
Protein will boost the recovery and muscle growth, take or eat fatty fish with your post-workout meal is very important.
Omega-3 fatty acids help protect the body from toxin infection and strengthen your bones and muscles.
It also aids in muscle recovery and growth.
What are the Side effects of keto supplements?
Every good thing has its negative effects, therefore, supplements for keto diet also has some side effects.
For instance, creatine may cause dizziness, nausea among others.
For that matter, here are some of the common side effects of keto supplements.
- Can cause headache
- Stomach pain
- salts can cause high blood pressure
Summing It Up
Ketogenic diet helps you get into ketosis and helps in weight loss and other health benefits.
It contains most of the essential nutrients.
However, some people find it hard to get into ketosis.
Using ketogenic dietary supplements can help in this case. Although, no supplements are required in ketogenic diet.
The best ketogenic dietary supplements include whey, creatine, BCAAs, MCT oil and many more.
Note that supplements may cause health complications when not used correctly or overdose.s