Do I take Supplements on a Keto Diet?

Most of us make this biggest mistake thinking that we eat a good diet, clean and nutritious, so we lack nothing. Dietary supplements are necessary to provide additional nutrients that may be lacking in an individual’s diet.

Me too.. until I realized that most minerals are depleted from our soil and we don’t get enough from the food we eat.

Due to a variety of factors such as busy lifestyles, limited food choices, and food processing, it can be challenging to consume all the nutrients needed for optimal health. Supplements can fill the gaps in nutrient intake, ensuring that the body has the necessary vitamins, minerals, and other essential nutrients to function properly.

In addition to providing essential nutrients, supplements can also support specific health needs. For example, if you have an iron deficiency anemia may need to take iron supplements to restore their iron levels.

Likewise, for joint pain you might benefit from taking glucosamine and chondroitin supplements to support joint health. Supplements may also be used to support athletic performance or to improve mental function.

Overall, supplements can be a useful addition to a healthy lifestyle, but note that they should not be used as a substitute for a healthy diet and lifestyle.

A naturopath or a holistic nutritionist can guide you understand where you might be lacking and which supplements may be beneficial for your specific needs.

Now, if you are on a keto diet, it’s important to pay attention to certain micronutrients that may be limited due to the restriction of carbohydrates. Here are some dietary supplements that you should not neglect to take on a keto diet:


When you cut back on carbohydrates, your body may excrete more water and with that important minerals such as sodium, potassium, and magnesium. Electrolytes supplements or adding more electrolyte-rich foods to your diet like nuts, leafy greens, avocados, and bone broth can help avoid electrolyte imbalances.

Vitamin D:

Vitamin D is important for bone health, immune function, and overall health, and keto diets may not provide adequate vitamin D. Vitamin D is mostly derived from sunlight exposure, but in some cases, supplementation may be necessary. You can take vitamin D3 supplements or get it through foods like fatty fish, egg yolks, and cheese.

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Omega-3 fatty acids:

If you follow dirty keto or a combination of clean and dirty, your diet can be high in omega-6 fatty acids, which can lead to inflammation if not balanced out with adequate omega-3 fatty acids.

Omega-3 fatty acid supplements or fatty fish like salmon and sardines can help balance out the ratio. I take a high quality fish oil that doesn’t make you burp fishy after.  Remember, fish oils have a short shelf life and go rancid if kept open for a long time.


A keto diet can also be low in fiber, which is important for gut health, digestive function, and satiety. You can take fiber supplements like psyllium husk, or get it through low-carb vegetables like broccoli, cauliflower, and spinach.

In addition to the above, I also take wheatgrass juice shots and turmeric to fight inflammation, liposomal glutathione for immune system’s proper functioning, building and repairing tissue and magnesium for a plethora of benefits.

Once again, remember that supplements should not be used as a substitute for a healthy diet. While the above are all good supplements to take for overall general well being, its good to do your due research and get guidance from a holistic nutritionist or a naturopath before you start a new regime.

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