Supplementing on Keto: What to Know & What to Avoid
By Wendy Francis, Board-Certified Cognitive Health Coach
The ketogenic diet can be incredibly effective for weight loss, brain clarity, inflammation reduction, and energy—but it does come with unique nutritional demands. When you're cutting carbs and shifting into a fat-burning state, it's easy to miss some key nutrients. That's where smart supplementation comes in. But not all supplements are created equal, and more isn't always better.
The Big One: Electrolytes
One of the most common reasons people feel tired, foggy, or even dizzy on keto isn't keto itself—it's an electrolyte imbalance. When you reduce your carb intake, your insulin levels drop, which tells your kidneys to release more sodium. This means you also lose potassium and magnesium. Without replenishing these electrolytes, your body struggles to function at its best.
- Sodium: Add mineral-rich salt to food or sip on broth
- Potassium: Found in leafy greens, avocados, and keto-friendly electrolyte supplements
- Magnesium: Crucial for muscle function and sleep—consider magnesium glycinate or citrate
Beyond Electrolytes: What Else to Watch
Electrolytes are just the beginning. When you're eating fewer food groups and changing your fuel source, here are a few other nutrients to keep an eye on:
1. B Vitamins
Vitamin B-complex (especially B1, B6, and B12) is essential for energy metabolism and brain function. Meat and eggs provide many, but supplementation can help if you're fatigued or stressed.
2. Omega-3 Fatty Acids
Even on keto, it's important to balance your fats. A quality omega-3 supplement (like fish oil or krill oil) can support heart health and reduce inflammation, especially if you're eating a lot of red meat or dairy fats.
3. Digestive Enzymes or Bile Salts
If you're new to high-fat eating, your body might need some help breaking it down. Supplementing with lipase or ox bile can improve digestion and reduce bloating.
4. Vitamin D & K2
These two vitamins work together to support calcium metabolism and cardiovascular health. Vitamin D is especially important if you're not getting daily sunlight exposure.
What to Avoid
Many mainstream supplements contain hidden sugars, fillers, or carbs that can disrupt ketosis. Watch for ingredients like maltodextrin, dextrose, artificial sweeteners (like sucralose), and flavored gummy-style vitamins.
Also, avoid over-supplementing. More isn't always better. Stick to whole-food sources whenever possible and use supplements to fill in specific gaps—not as a replacement for real food.
Final Thoughts
Supplements can be a powerful support tool on a keto lifestyle—but only when used wisely. Pay close attention to what your body needs, keep your electrolytes steady, and choose clean, high-quality options without hidden ingredients. If you’re unsure where to begin, a cognitive health coach (like me!) can help you build a targeted plan that supports both body and brain.
Because a well-nourished mind is just as important as a lean, energized body.
Author: Wendy Francis, Board-Certified Cognitive Health Coach
White Birch Wellness | Coaching for Change
Disclaimer: This blog post is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before beginning any new supplement or dietary regimen, especially if you are on medication or have a health condition.
Sources:
National Institutes of Health (www.nih.gov)
The Journal of the International Society of Sports Nutrition
Healthline: “Common Keto Supplement Mistakes”
DietDoctor (www.dietdoctor.com)