The Keto Diet alone offers incredible health benefits for women, and when combined with the right Keto supplements you can completely transform your lifestyle, control your appetite, have more energy and fuel your body in the best way possible.
The Keto Diet rewires your metabolism from using glucose (carbs) as it’s primary fuel source to burning fat for fuel instead.
This is a pretty big change and will take your body some time for your body to adjust, so it’s not uncommon to experience some fatigue, cravings for carbs, and being a little grumpy!
To follow a Keto Diet it’s defiantly not required to take Keto supplements, and you can absolutely get great results without them, but like monitoring ketones and tracking Keto Macros, supplements will help you reach your weight loss and health goals more efficiently.
Keto Supplements can help:
Fill any nutritional gaps in vitamins and minerals that you aren’t getting from actual foods
Reduce “keto flu” symptoms: Fatigue, irritable, headaches, cravings
Support your goal of being the healthiest, happiest version of YOU.
You don’t have to go out and buy everything on the list. The first four Keto friendly supplements listed are the most essential and would be the first things I’d add to my daily regime. The remaining supplements are things you can gradually add in as you see the need for them.
Please keep in mind I am not a doctor, and I am only reporting on my own experience you should always consult with your doctor before adding any supplements or foods to your diet.
In my opinion, using an electrolyte supplement is the most important to prevent “keto flu” like symptoms, dehydration, fatigue, and headaches.
When following a Keto Diet, your body doesn’t retain as much water (*) so you can quickly become dehydrated. Especially if you are adding in exercise and sweating out even more water.
It is essential that you are drinking at least 90 oz of water a day, preferably more. I feel my best when I drink at least a gallon of water a day.
Along with drinking lots of water, adding sodium (salty foods), potassium and magnesium-rich foods to your diet (leafy greens, nuts, and avocados), I suggest drinking a big glass of water with Hi Lyte Electrolyte Supplement as soon as you wake up each morning.
The Hi Lyte supplement is a potassium, zinc and magnesium concentrate that replaces electrolytes and formulated perfectly for a Keto Diet with no maltodextrin (most “keto” brands still use maltodextrin) and is all natural!
Keto or not, probiotics are essential for a healthy gut, digestion, immune function, and overall health.
Probiotics are live microorganisms aka “good” bacteria that aid in restoring a balance of gut bacteria by getting rid of harmful bacteria and obviously adding the good bacteria. (*)
They also produce natural antibodies, boost immune cells, and increases levels of hormones like GLP-1 that can prevent your body from storing as much fat. (*)
Fermented foods or a supplement like Garden of Life Raw Organic Green Superfood blend are the best way to incorporate probiotics into your daily routine.
I love the Garden of Life Raw Organic Green Superfood blend because not only is it a probiotic, but is packed with raw organic greens, sprouts, and vegetables for energy, naturally occurring antioxidants, enzymes, amino acids, essential fatty acids, and dozens of other nutrients.
It basically serves as a Keto friendly multivitamin, probiotic and energy source all in one!
It is a powder of veggies and fruits so its a taste you have to get used to, but it is pretty good compared to many other greens powders I have tried!
3. Omega- 3’s/Fish Oil
EPA and DHA are omega-3 essential fatty acids that your body can’t produce on its own, so the only way to incorporate them is through supplementation.
These essential fatty acids are crucial for
Improving brain health and reducing symptoms of depression (*)
Lowering triglyceride levels in the blood and improving heart health (*)
Lowering LDL cholesterol, body fat and BMI (*)
Reducing inflammation in the body (*)
A Keto diet can be higher in omega-6’s than omega-3’s, which can cause inflammation. Ideally, you want to balance out the omega-6’s with a 1:1 ratio of Omega-3’s.
A quality Omega-3 supplement should have a combined 500 mg of EPA and DHA per 1,000 mg serving.
The Keto friendly brand I use and recommend is Garden of Life Platinum Omega-3 Fish Oil.
Magnesium helps your body regulate blood sugar levels, supports your immune system, and increases energy. (*)
Many Magnesium-rich foods like fruits are also high in carbs, which can make it difficult to meet your magnesium needs when following a Keto meal plan without supplementation.
If you are on a Keto diet, you may want to consider taking 200–400 mg of magnesium per day and incorporating Keto-friendly foods that are high in magnesium like spinach, avocados, and pumpkin seeds.
Maintaining healthy magnesium levels also is a natural anti-stress remedy and helps support a restful nights sleep.
Natural Vitality’s Calm Anti-Stress Magnesium Drink is my go-to magnesium keto supplement. It’s a great thing to incorporate into your bedtime routine to help you wind down from your day. It comes in a powder form, which you mix with water.
5. Grass Fed Collagen
Collagen is a significant part of connective tissues in tendons, ligaments, skin, and muscles in your body, but as you age your body doesn’t produce as much Collagen on its own, which is why supplementing is important. (*)
The main benefits of supplementing Collagen:
promotes skin elasticity (younger looking skin!)
holds together your bones and muscles
protects your organs
provides structure to joints and tendons
When picking out a Collagen powder, it’s important to find one made from pasture-raised and grass-fed cows with no artificial sweeteners, flavors or colors, like Naked Collagen by Naked Nutrition.
Naked Collagen is just one ingredient, grass-fed Collagen, is GMO-free, growth hormone free and Keto friendly.
Getting to the gym is always the hardest part. Taking a keto-friendly pre-workout supplement can help give you that boost of energy and motivation to get you to the gym and the energy you need to power through a tough workout.
The problem with most pre-work supplements is they are sweetened with Sucralose (artificial sweetener like Splenda) and other unnecessary junk that won’t support your healthy lifestyle.
So along with being sweetened with monk fruit or stevia, you also want to find a pre-workout that includes:
Green Tea Caffeine- stimulates your body and mind for focus and blood flow
BHB Beta Hydroxybutyrate Mineral Salt- activates ketogenic fat burning, supports ketosis, increases energy
Creatine- Improves your muscles strength and power during weight training.
Beta-Alanine- improves muscles endurance and prevents that feeling of burnout.
On my search for the best Keto pre-workout supplement I have tried at least ten different pre-workouts, and there is no better option than Now Keto Energy! The ingredients are unbeatable.
They only have one flavor, blueberry, which I will say isn’t my favorite flavor, but it isn’t bad either, or else I wouldn’t be raving about this brand.
Now Keto Energy Pre-Workout sells out super fast, if its available I’d defiantly grab one, if not there is an area you can put your email on the list to be notified when it’s available.
7. Keto Nootropics
Nootropics are a natural alternative to prescription drugs to enhance mental clarity, memory, and cognitive function. (*)
I use and love Perfect Keto Nootropic blend, which includes exogenous Ketones, MCTs, herbs, amino acids, lipids, and grass-fed Collagen all in one powder.
Some other key ingredients in the blend:
Phosphatidylserine- promotes healthy neurological function
Ginkgo Biloba- supports brain and nerve cell function
Alpha Lipoic Acid- supports immune function
L-theanine- improves memory and attention
Cat’s Claw- Inca’s referred to it as the “life-giving plant.”
DHA- an omega-3 fatty acid that is a component of the brain and supports cognitive functions
Alpha GPC-major component of nerve health
Perfect Keto Nootropics blend combines brain preferred fuels with a long list of herbs and nutrients that support a healthy brain.
Plus it tastes like creamy chocolate milk when you add it to a glass of unsweetened almond milk or add it to your favorite smoothie.
You can use code MWM20 to get 20% off any Perfect Keto Products.
8. Adaptogen Blend
Adaptogens are ancient herbs like ashwagandha and reishi mushrooms and are great for adrenal fatigue, regulating your fight-or-flight response and responding to hormones in your body. (*)
Research shows that adaptogens promote adrenal health and hormone health, which has a positive effect on how your body responds to stress.(*) Adaptogens help manage your stress levels by reducing your body’s need to produce cortisol. Cortisol = Stress.
Four Sigmatic has an amazing Adaptogen blend that is the perfect combination of several types of mushrooms, turmeric, ginger root powder, ginseng, and ashwagandha.
Four Sigmatics Adaptogen Blend has been a complete game changer for my anxiety, hormonal acne, and adrenal fatigue.
It has a very earthy flavor to it, so I prefer to add it to my green chocolate smoothie I make every morning.
You can use code MERMAID for a discount on all Four Sigmatic Products
Branch chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. All three are essential, meaning your body doesn’t produce them on it’s own and must be obtained from food or supplementation.
Along with a Keto Diet, if you are working out BCAAs will help improve strength, increase muscle endurance, and speed up recovery and muscle soreness from tough workouts.
I recommend taking Naked BCAAs right after your workout. This is the brand I use and love because they are the highest pharmaceutical grade and rapidly absorbed Branch Chain Amino Acids with no Artificial Sweeteners, Flavors, or Colors, Soy Free, Gluten Free, and GMO Free.
10. MCT Oil
MCT’s are an excellent fuel source when you’re on a Keto Diet. MCT stands for medium chain triglycerides (*), which are used for fuel by your body as soon as you consume them.
They are a great pick me up on days you feel like you’re dragging, helps produce ketones and an efficient energy source when needed.
You don’t want to rely on MCT’s daily, because you want your body to burn your fat stores for energy as much as possible, but are great to use on days your energy is extra low.
You can put it in coffee or even take a tablespoon shot; it doesn’t really have a taste to it!
The quality of MCT Oil is very important. You can check out the blog I recently wrote all about the benefits of MCT Oil.
The brand I prefer is Perfect Keto’s C8 Pure MCT Oil.
You can use code MWM20 to get 20% off any Perfect Keto Products.
11. CBD Oil
CBD Oil is a game changer for anxiety, pain, and is a great natural sleep aid.
CBD affects the Endocannabinoid system (ECS). ECS helps maintain homeostasis in two areas: the firing of brain cells in the nervous system, and the inflammatory response of the immune system. (*)
Hemp-derived CBD is legal, won’t get you high and is considered a dietary supplement. CBD promotes a calm state, and I find it is great right before bed for a restful nights sleep.
I use a brand called Soul CBD due to their third-party lab testing that each product goes through to verify its purity. I use their CBD oil orange flavor before bed, and I treat my self to one of their bath bombs here and there.
Although it is absolutely possible to get all your bodies nutritional needs through Keto-friendly foods, you may want to consider adding some of the Keto supplements listed above to help you fill any nutrition gaps, boost your energy, get you faster weightless results and help you live your best, healthiest life!