The keto diet forces big changes in the way your body functions.

• Keto puts your body into the metabolic state called ketosis, in which it has to switch to an entirely new mode of energy generation and utilization.
• Reaching and achieving ketosis affects the performance of the liver, brain, heart, kidneys, pancreas and other organs in the body.
• The keto diet requires major adjustments to the foods you eat, possibly reducing the amounts of important nutrients your body receives.

Those changes put high levels of stress on the body. And the body may need some “extra help” in order to handle the changes, remain in ketosis without major side effects, and shed the type of weight you expect to lose when undertaking a ketogenic eating plan.

That extra help can be supplied by keto supplements.

Many books and websites suggest a wide range of supplements, but not all of them are necessary or even helpful.

Which do you need on keto, and which should you avoid?

Let’s find out.

In everyday life, the body gets the energy it needs from a form of sugar known as glucose (sometimes called blood sugar). The body creates that glucose by breaking down the carbohydrates we eat, and it stores unused glucose either as glycogen in the liver and muscles or as body fat.

The keto diet changes that process.

In order to get into – and stay in – the fat-burning mode called ketosis, you have to drastically reduce the amount of carbs you eat. Without a ready supply of carbs, the body can’t manufacture glucose for energy. So it uses up its stored glycogen, which lasts 24 hours at most.

The muscles and organs can live on fatty acids, which are produced when the body’s fat stores are broken down. But for the brain to survive, it needs a different energy source.

That focuses attention on the liver, which is able to convert amino acids into small amounts of glucose. During that process called glucogenesis, molecules known as ketone bodies (more commonly referred to as ketones) are created, and they move through the bloodstream to the brain. (1)

Fortunately, when there’s no glucose available, the brain works quite well on ketones. In fact, studies suggest that it works even better on ketones than on glucose, and that ketone bodies may provide a neuroprotective effect as well. (3)

It seems like this story has a happy ending: the body functions properly on ketones, and when the stored fat is burned it leads to significant weight loss.

There can be some complications, though.

Nutrient Deficiencies

One of the issues that low-carb dieters, particularly those on keto, can experience is a deficiency in vitamins and minerals. (4) That happens for two reasons on a ketogenic diet.

1. Stored glycogen binds to water. And when your glycogen is for fuel, the water is released as urine. Also, when the body has excess ketones it needs a way to get rid of them, so it releases them in urine. The bottom line is that you urinate a lot on keto, particularly in the first week. That causes a problem, though: the body excretes lots of sodium, magnesium and potassium in urine, which can lead to a deficiency in those minerals.
2. Meanwhile, when switching to keto-friendly foods, you’ve eliminated some of the foods from your diet which would normally supply the essential nutrients that the body needs.

Some people on keto do still get enough nutrients from their diet to prevent deficiencies. But many don’t, particularly while they’re starting keto and in the process of achieving ketosis. That’s when they experience what’s called the “keto flu,” a collection of symptoms quite similar to an ordinary flu but caused by dehydration and nutrient loss. Those on a vegan keto diet are also at higher risk for mineral deficiencies.

The best approach is to be on the lookout for the signs of mineral deficiencies. They call for either supplementing your diet with foods high in the minerals you’re missing, or with supplement pills if necessary.

Sodium Deficiency

Symptoms: Weakness and fatigue, loss of focus, headaches

Solutions: Put extra salt on food (preferably pink Himalayan salt or sea salt), drink bouillon or broth.

Potassium Deficiency

Symptoms: Muscle cramps or twitches, increase in heartbeat

Solutions: Eat lots of avocado, Swiss chard, spinach, mushrooms and broccoli, salmon, flounder, or meat, or take potassium supplements if absolutely necessary (too much potassium can cause medical issues or complications).

Magnesium Deficiency

Symptoms: Muscle cramps, weakness, nausea

Solutions: Eat magnesium-rich foods like hemp or pumpkin seeds, Swiss chard, leafy greens, mackerel, almonds or dark chocolate, or take 400mg magnesium glycinate supplements daily.

Calcium Deficiency

Symptoms: There are few signs of early calcium deficiency, but in its earlier stages it can eventually cause muscle spasms, cramps or tingling, memory loss, depression and brittle nails

Solutions: Since milk is out, consume more allowable dairy products, fish, broccoli, kale and almond milk. Also be sure to get enough vitamin D (from sun exposure, fatty fish and beef liver, or supplements), which the body needs in order to absorb calcium.

Those eating a proper, balanced keto diet will usually find that mineral deficiencies ease after achieving ketosis, but it’s still important to watch for the warning signs. Also, it’s crucial to drink plenty of water to replace the fluid lost during urination. Don’t be tempted by electrolyte drinks, though, because most contain a lot of sugar and will throw you right out of ketosis.

Vitamins

We’ve already addressed vitamin D, but also be sure to get enough vitamin A; you often need more of it if you are taking D supplements. You might also need additional vitamin C if you’re not eating enough vegetables, since you won’t be getting it from citrus fruits on a keto diet. Folate (vitamin B9) is a good choice as well.

The first thought many keto dieters have is that a multivitamin will ensure that they get all the vitamins they may need. Unfortunately, most multivitamin pills contain artificial nutrients or ineffective forms of some vitamins.

The better solution is to take greens powder. It supplies all essential vitamins derived directly from plants, in a powder form that’s easily absorbed by the body. Of course, the best solution is to increase your intake of healthy, vitamin-rich foods instead.