Keto supplements you do (and don’t) need

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There are a lot of supplements on the market, targeted at those of us on a ketogenic diet. Are they necessary? No, most of them really aren’t. However, there are a few supplements I definitely recommend taking, especially on a lower carbohydrate or ketogenic diet. 

Keto Supplements you do (and don't) need

Vitamin D

Do you get at least 30 minutes of sunlight every day? If not, or if it’s winter where you are (basically, between October and March), you definitely aren’t getting enough vitamin D. This keto supplement is actually all purpose – vitamin D is incredibly important in regulating mood, metabolism and in the production of hormones. It’s pretty much impossible to get sufficient amounts of vitamin D from food sources, so if you aren’t being pelted by the sun’s rays…it’s time to supplement. I love these liquid drops because they’re a good deal (it’s over a year’s supply), and are super easy to take. I also love these gummies because I am a child.



Probiotics are the good bacteria that populate your stomach. They’re important for weight control, autoimmunity, blood sugar control and a whole host of functions. We don’t really even understand yet how important probiotics are, but there is a growing body of evidence to suggest that these little guys are crucial to pretty much every system of our bodies. Eating fermented foods like sauerkraut, kimchi, kombucha, kefir and yogurt can certainly help to boost levels. As can taking a probiotic supplement. Look for one with not only a high count of  organisms, but with as many strains as possible! Diversity!

I like these packets because you don’t have to take them daily, they don’t need to be refrigerated, and they dissolve in water.

Fish Oil

Unless you’re eating at least 2 Alaskan salmon fillets, or several tins of sardines a week, you’re probably not getting enough fish oil. Fish oil is high in omega-3 fatty acids, which can promote brain function and benefit blood sugar control, as well as decrease inflammation and act as an antioxidant. Yeah, they’re pretty great. Quality is definitely something you have to be aware of here, and I like Nordic Naturals because of their quality and environmental responsibility.


The easiest cure to the keto flu? Electrolytes. Electrolytes (basically, minerals and salts) can be obtained in small doses from mineral/electrolyte water, herbal teas and broths. You can also get a solid dose of electrolytes from powders. Electrolytes are important to keep fluid and pressure in your cells balanced, as well as regulating impulses sent between cells. Muscle twitches, headaches and dizziness can all be signs of an electrolyte balance. Keto folks often find themselves low on electrolytes from all the water we end up drinking, which can flush out the system pretty effectively.

I like to add a scoop of this powder to a bottle of water to keep going throughout the day. It’s tasty, has no artificial additives and is sugar free! Mineral salt is also a great way to add electrolytes to food.


Magnesium functions as a muscle relaxer, helps regulate heart rhythm and has demonstrated some pretty great overall heart protective qualities in lab studies. Additionally, magnesium tends to draw water into the bowel, which will help keep things moving along (pretty important on keto), as well as aids in falling asleep. Basically, whatever ails you on keto, magnesium can help. While traditionally, recommendations where that calcium and magnesium should be taken in a 2:1 ratio, practitioners are now suggesting a more moderate 1:1 ratio.

For some reviews of the many different types of magnesiums supplements, check out this article!


I have these on the list because every time I look up #keto on Instagram, I’m bombarded with ads for products guaranteeing super quick ketosis with the aid of ketones! There are a few types of ketone supplements out there that have varying impacts on ketosis. It’s important to note that while raspberry ketones are heavily marketed towards dieters, they don’t actually impact nutritional ketosis.

Other exogenous ketone products that contain beta-hydroxybutyrate (BHB) salts can help to kick you into ketosis but aren’t really necessary.

In a nutshell – you don’t need a ketone supplement. The only thing they really do is slightly facilitate your body’s natural process. If you are a professional bodybuilder who really wants that edge, you could give them a try, but for the rest of us, it’s not really worth it.

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12 thoughts on “Keto supplements you do (and don’t) need”

  • You have fish oil here but it isn’t vegan. Would you say flax seed oil is a good alternative?

    • Hi Kathryn! I prefer hemp oil to flax oil, as hemp oil has a more favoral omega-3 ratio, but you could definitely go with flax, too!

      I wrote this with the general audience in mind, but you’ve got me thinking it’s time to do a vegan keto update. 🙂

    • Hey Rachel, this is a great question! I usually put about a half scoop of powder in 32 ounces of water, and drink that throughout the day. Sometimes I’ll end up having two of these if I’m particularly parched, or have been working out a lot!

  • Raspberry ketones can benefit weight loss but they aren’t the same as ketones in the way that we would relate them to ketosis. They aren’t a form of exogenous ketones.

  • Don’t we have to be careful of not having enough Vit C? There was a disease many years ago with the lack of Vit C in the diet creating scurvy..not sure of the spelling…but should I supplement Vit C while on this diet?

    • Hi Linda, great question! Vitamin C is a very important nutrient in our diets, but is fortunately available in abundance in fruits and vegetables. For instance, just 1 cup of kale or broccoli contains 135% of our daily need for vitamin C. Peppers, kiwi, cauliflower, strawberries and plenty of other relatively low carb foods also contain loads of vitamin C. So, unless you are avoiding vegetables, you should be fine!

      If you are concerned about your intake of vitamin C, you can certainly look into taking a supplement, though! Of course, I am not a doctor, so if you do have any medical concerns, you should definitely talk to your primary care physician. I hope this helped! 🙂

    • Hi Leah, good question! While there isn’t anything keto-specific that should prevent you from keeping calcium in your supplement routine, if you have any health concerns, definitely talk to your doctor!

  • Hi Leah, I discovered your blog through a Pinterest search for keto supplement info. I noticed you mentioned exogenous ketones and wanted to know if you have found a product that works for you? I am using one that is amazing and wanted to share it with you, if you are interested. Take care!

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