I know I should take magnesium, but what other supplements and vitamins should I take?
There are a variety of vitamins and supplements that will help your body perform optimally while on the keto diet. Here are some important ones, but consult your doctor or nutritionist for a full list of what’s right for you.
- Magnesium — This helps with many of the nastier side effects you might encounter (muscle cramps, constipation). We need magnesium in our bodies to maintain muscle and nerve functions, keep your immune system healthy, build strong bones, and maintain a normal heart rhythm. You should take 300-400g per day.
- Vitamin D – This is sometimes called the “sunshine vitamin,” as your body produces Vitamin D when you are exposed directly to the sun. Vitamin D is associated with maintaining bone density, and increases your body’s ability to absorb minerals like magnesium and calcium. Recent research has even linked vitamin D with muscular power, muscle growth, cutting excess body fat, and increasing levels of testosterone. It also helps with your digestion. 4000 IU of Vitamin D daily is the suggested intake.
- Fish Oil – This helps to reduce your triglycerides. Triglycerides are a large reason that you don’t feel full, as they block the receptors that tell your brain when it is full. They also add to your risk of cardiovascular disease. A recent study showed that when two groups followed the same low-carb diet, the group consuming fish oil had a higher reduction in triglycerides than the group who didn’t consume fish oil. Both groups had similar weight loss and lowered BMI. Fish oil is also high in Omega-3 fatty acid, which is something your body does produce, but naturally needs. You should consume 3 to 4 grams of fish oil daily, and add fatty fish to your meals 2 to 3 times a week.
- Multi-Vitamin – This helps to fill any of the gaps that your low-carb diet may leave. Choose a trusted brand, and be sure to check for hidden carbs. Get one made specifically for your gender.
look up how to get these essential minerals from food! Or take this info with you and look for a really good natural foods type of multi vitamin they are out there. e.g. Alive! for women over 50 is mine. the only extras that i take are omega 3, vitamin C and vitamin B!2. These are age and medically specific and add to the alive dosages.