Ensuring your micronutrient intake is important when following a ketogenic diet, and one of the easiest ways to do so is with vitamin and mineral supplements.
There are a lot of misconceptions when it comes to the ketogenic diet, especially about what you can and what you shouldn’t consume, and at what time.
Some people believe that you cannot have any carbs, while others think that you can have as many as you want as long as they’re low-carb.
And then there are those who think that you need to take multivitamins to be on the keto diet. So, does taking multivitamins to affect ketosis?
What is Ketosis?
Ketosis is a state of metabolism where the body uses ketones instead of glucose for energy.
The process of ketosis can be difficult to get into and maintain, but it has many health benefits.
If you want to try ketosis, there are several things you can do to help make the transition easier.
- Be sure to eat a high-fat diet full of healthy sources of fat
- Make sure to restrict your carbohydrate intake
- Exercise regularly to help burn off excess calories
When going from a traditional balanced diet to a keto diet you can experience keto flu as your body adapts to the change in diet.
Related: How to beat keto flu
Do Multivitamins Affect Ketosis?
If you’re a keto enthusiast, chances are you’ve been told to take a multivitamin to make sure you’re getting all the nutrients your body needs.
Vitamins and minerals alone don’t interfere with ketosis since they’re pure compounds.
There is no definitive answer, but there are a few things to consider.
For one, multivitamins typically contain carbs and sugar, especially gummy multivitamins.
You should be able to see exactly what’s inside your supplement by reading the label.
The sugar content should be clearly marked along with the complete breakdown of all the compounds with the supplement. Sometimes these can be hidden in plain sight using what manufacturers call “proprietary blends”.
I make no secret I am no fan of proprietary blends because they can hide what’s really inside a supplement. Compounds that add little value to your health, like filler ingredients.
It’s these filler ingredients that are typically labeled dextrin and maltodextrin that are the most common carb-based fillers.
It’s ALWAYS a good idea to read the supplement label and what you’re taking in any supplement, whether it's a capsule, gummy, or even powders.
How to Choose Multivitamins for a Keto Diet?
Multivitamins are an important part of a healthy diet, especially when following a ketogenic diet. However, not all multivitamins are created equal. Some multivitamins may contain ingredients that can kick you out of ketosis.
When choosing a multivitamin for a keto diet, it is important to look for one that is specifically designed for people on a ketogenic diet.
The multivitamin should not contain any sugar or carbohydrates and should be low in calories. It is also important to look for a multivitamin that contains high-quality vitamins and minerals.
Related: Best vegan multivitamins
Best Vitamins And Supplements For Ketosis
There are a number of vitamins and supplements that can help you achieve or maintain ketosis. Some of the most important ones include:
- Fish oil supplements: Fish oil is a great source of omega-3 fatty acids,
When y which are beneficial for keto because they help promote a healthy metabolism and reduce inflammation. Look for a fish oil omega supplement that contains both EPA and DHA. - MCT oil: MCT oil is made up of medium-chain triglycerides, which are a type of saturated fat that is metabolized differently than other types of fat. MCTs are quickly absorbed and used for energy, making them a great choice for people who are trying to achieve ketosis. Look for a product that contains pure MCT oil, without any other ingredients.
- Creatine: Creatine is a naturally occurring substance in the body that helps muscles produce energy.
Will Vitamins Kick Me Out of Ketosis?
We know the importance of consuming micronutrients daily whatever diet we're following.
If you know exactly what’s inside your vitamin supplement and it’s low in sugar/carbs then supplementing your food intake with vitamins and minerals can help optimize your micronutrient intake when following a keto diet.
It’s best practice when following any diet, especially a keto diet to reduce processed foods.
Ensuring you consume all the necessary micronutrients can be challenging and so using a keto-friendly greens powder to provide all your vitamins and minerals alongside a low-sugar electrolyte powder to support your keto diet.