Medical review by Natalie Butler, R.D., L.D.
Keto diet is one of the most popular weight loss programs right now. It’s a low-carb diet that forces the body to use energy out of the stored fat in a state called ketosis. You need to consume more fat to lose the fat stored in your body. To make it work, people who are taking the keto diet should monitor their fat-protein-carb ratio consumption. So far, this program has been successful.
But like other things, the Keto diet is not a perfect weight loss program. With the exclusion of carbohydrates, participants of the diet are not able to get every nutrient that their bodies need. This could lead to several nutrient deficiencies, which is not a great thing. You still need those vitamins to keep your body healthy. Without eating high-carb food, taking multivitamins is one of the most popular options for the keto diet.
The Importance of Vitamins and Minerals
In Keto Diet, you’re not only slashing up your pasta and bread intake. You’re also slashing out fruits and other vegetables with high carbohydrate contents. These fruits and vegetables have nutrients that you need, not just carbohydrates and sugars. To still supply your body with these nutrients, you can take supplements as a replacement.
Some of the vitamins like A, E, D, chromium, magnesium, and iodine are not supplied when you’re in a Keto diet. In addition to this, folate, biotin, selenium, and choline are also observed to be lacking. There would be even fewer vitamins for keto diet takers who are also practicing a vegan diet.
Vitamin D is essential in developing strong bones and avoiding skeletal deformities. This vitamin helps in calcium absorption and is usually formed when our body is exposed to the sun. It will also help in boosting up the immune system and reducing inflammation in the body.
Food products such as milk, cereals, and orange juice are good sources of Vitamin D. However, these sources are not good for people who are under the Keto Diet. Other sources such as fatty fishes like salmon and tuna are great sources of Vitamin D. Since Vitamin D deficiency is common, taking supplements are great options.
Vitamin A is known for making our vision clearer and better by supplying Retinal to improve color vision. But did you know that human cells also use Vitamin A for growth, reproduction, and improving immune functions? Deficiency in this nutrient can provide early blindness and skin issues such as acne and hyperkeratosis.
Although Vitamin A can be found on keto-friendly meals such as kale, broccoli, fishes, spinach, and eggs, it’s still a good idea to give a Vitamin A boost. Preformed Vitamin A can be easily accessed on eggs and fish products. However, provitamin A carotenoids are usually found on high-carb food such as sweet potatoes and pumpkins.
Omega-3 fats are among the best fats that the human body needs. There are three types of Omega-3, namely; alpha-linolenic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). ALA is used for energy, while EPA helps in several vital functions of the body. DHA is one of the critical components of the brain.
The trio of omega-3 fats can be found on fish oil, flaxseed oil, walnuts, and other accessible sources. Grass-fed meats are also good sources of these healthy fats. If your keto diet doesn’t include seafood and your meat intake is not from grass-fed products, a supplement can be considered.
Can You Get Enough Vitamins From Food Alone?
By eating healthy, balanced meals three times a day, getting enough vitamins from food alone is theoretically possible. If you follow the popular go, grow, and glow food charts, you’d be able to get nutrients from different kinds of meat, fruit, and vegetables.
However, if you’re in a Keto diet, this is hard to achieve, if not impossible. You’ll have to erase an entire food group (Go foods), which are usually full of carbs and sugar. Instead of milk and other dairy products, you’ll have to find other sources for your grow foods (meat, fish, egg, nuts).
Take note that carbs are useful compounds, and in normal circumstances, these are essential. It is the one responsible for fueling the human body during physical activities. But since your goal is to burn all the stored fats in the body, saying no to carbs is essential for the keto diet.
Should I take a multivitamin on a keto?
There’s a lot of benefits to taking up multivitamins, especially if you’re in a special diet like Keto. Nutritional gaps can become problems while you’re in a diet. You need to take these missing nutrients from other low-carb or no-carb sources, which are usually multivitamins. This is especially true if you’re still in the first phase or is trying to reach ketosis. Dealing with keto flu cannot be avoided unless you have a great supply of nutrients.
But what if you’re not yet in a keto diet or any diet? Would you still need to take your daily dose of multivitamins? If you’re allergic to a particular food, or sources of specific vitamins are not readily available, keto multivitamins are one of your simplest options. According to the NHS, most people don’t get enough vitamins that the body needs to function correctly. If a balanced diet is somehow not an option, consider taking a look at supplements available in the market.
How to choose the best multivitamin for a ketogenic diet?
Keto Multivitamins are available in different forms and flavors. There are also dosages based on age and other medical conditions. When choosing for your best vitamins for low carb diets, consider keto-friendly options. There should be no sugar additives and extra iron per dosage. Find out why there are limits in taking some of the multivitamins below.
Keto diet needs quite a strong commitment to succeed. To get ketosis, you need to maintain a low level of carbohydrates in your diet. Even with just a simple slip up, you can throw yourself away from the ketosis state. The recommended calorie consumption is only 5 to 10% of your daily recommended carbohydrates.
Eating something sugary will be able to stop ketosis temporarily. In this case, if you’re getting multivitamins, avoid the gummy bears or flavored tablets. Although these gummy bears are surely delicious, these are packed with sugars that can get you out of ketosis if you take it in excess.
Don’t get me wrong; iron is an integral part of a healthy human’s diet. Every single droplet of blood in our body needs it to function properly. However, you’re already getting iron from the meat and fish that you consume for the keto diet. Deficiency is bad, but excess is also not ideal.
This rule doesn’t apply to people who are not allowed to eat red meat like pork and beef. For example, vegans can also do a keto diet by getting fats from plant sources such as avocado and coconut. But plants don’t produce a big amount of iron like meat, so deficiency is possible. In this case, multivitamins with iron is a must.
Extra-strong B and C vitamins
Vitamin B products are essential for keeping the building blocks of the body healthy. It affects a lot of important body functions, such as cell metabolism and energy. But since these are often from dairy products, depending on your keto menu, you might have to take supplements for vitamin B.
Another essential vitamin that you might be missing is Vitamin C, which helps the body counter heart diseases and more. Vitamin C is usually found on fruits such as oranges, kiwi, and strawberries. If you’re on a keto diet, you can add more vitamin C-rich vegetables like spinach and kale or take multivitamins.
Electrolytes: sodium, potassium, magnesium
Sodium, potassium, and magnesium are called electrolyte supplements. When your body is still adjusting to a keto diet, your kidney is expected to excrete more water. Before you can even lose a pound of weight, you might start suffering from dehydration. This is where all the electrolytes are needed in the diet.
Electrolytes can help in getting the keto flu symptoms in check. You will also feel replenished by getting these electrolytes mentioned. Most of these can be found in leafy vegetables. But since your veggie allowance is limited, multivitamins can significantly help in avoiding any electrolyte deficiency.
Extra ingredients: Chromium, L-Carnitine, Co-Enzyme Q10, Probiotics
No, this is not the web browser, Chromium picolinate is a mineral which is accessible via supplements. It has a lot of benefits, including blood sugar management, reducing cravings, and can even help in weight loss. It can be found on several food sources, but only in small amounts. Chromium picolinate is usually found on whole-grain products. Make sure to get enough of this mineral from supplements if you’re having deficiency symptoms such as cravings for sweets.
L-carnitine is known for helping people achieve weight loss by converting fats to be used as usable energy. Its role is mainly in aiding energy production, which can be found in mitochondria. It can even help in improving some brain functions. The majority of L-carnitine can be found on muscles. Beef, pork, fish, and chicken have small amounts of L-carnitine. If you’re taking a more active lifestyle under the Keto diet, getting L-carnitine supplements might be very beneficial.
Similar to L-carnitine, the Co-Enzyme Q10 is usually helpful in generating cellular energy. As we grow older, the body’s production of this compound also slows down. Co-Enzyme Q10 helps in keeping our skin healthy, reduces headaches, and even aids heart failure recovery. It can even improve recovery from muscle fatigue. You can get this compound in legumes like lentils, peanuts, and soybean. However, it’s commonly accessible in supplement capsule form.
Probiotics are bacteria that can be found in the gut. Unlike other bacteria, probiotics are beneficial to the digestive system and in the overall health of the body. It can also positively impact weight loss, which is very beneficial for the keto diet. Although these can be found on most fermented food or in the more favorable yogurt, you can also get these good bacteria from supplemental products.
Greens Powder vs. Multivitamin
As of now, multivitamins are the most popular supplemental drug in the world. Usually, these capsules or tablets consist of 16 essential minerals, including others that are already listed above. You can take it easily without thinking about carbs (as long as you did not opt for capsule form).
Green powder is usually derived from healthy and nutritious ingredients such as leafy greens, fruits, and seaweed. It is generally used as an additive for beverages such as shakes or just plain water. Materials are ground into powder or are juiced and dehydrated. Most brands use natural sweeteners, such as stevia leaf extract.
Both multivitamins and green powder have the same purpose: to supplement the body with useful minerals and nutrients. However, if you’re looking for consistency and if you want to know what’s in the product, multivitamins are your best bet. As long as you’re getting FDA-approved products, you should know that what’s on the labels are regulated and monitored.
Keto multivitamins have a lot of benefits and are one of the most beneficial dietary supplements in the world. It can give you some of the nutrients and minerals that you might not be able to consume because of several reasons, such as allergies and keto diet. Should you get the best multivitamins for Keto diet? If you want to get all the essential nutrients from the lack of carbohydrates and other food sources, then the answer is yes.