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Are you on a Keto Diet or thinking about getting on one? Then read on for information on supplements that can greatly help to round out your nutritional intake while on a Keto Diet.

What is a Ketogenic Diet?

A Ketogenic diet, or Keto diet for short, is one that dramatically limits carbs, encourages moderate protein consumption, and high fat consumption. It can be somewhat difficult to get all the nutrients you need on a Keto diet without supplementing. While it is important to eat real food as much as possible, supplementation can help you keep your Keto diet nutritionally balanced. We've compiled a list of Keto approved supplements and why they are important while on a Keto diet.

1. Medium Chain Triglycerides for Proper Ketosis

Medium Chain Triglycerides (MCTs) are essential in the process of ketosis. They are a type of healthy fat molecule that gets quickly metabolized, converting them to ketones for use as energy instead of being stored as fat. With the fat requirements of a Keto diet being so high, MCT Oil can help you reach your daily fat goal without adding a lot of food. MCT Oils and MCT Oil Powders are very popular with the top Keto Diet bloggers and are often added to coffee to make "Fat Coffee". Coconut Oil is naturally very high in MCTs. It is also high in Lauric acid, a good fatty acid, which gives coconut oil its antiviral, antimicrobial, and antifungal properties. There's no denying pure MCT Oil is beneficial while on a Keto diet. But, even though coconut oil may take a little longer to metabolize, you get the added benefits of all the other healthy nutrients in coconut oil, like lauric acid, Brands we like: Perfect Keto MCT Powder Perfect Coconut Oil, Organic, extra virgin, unrefined Perfect MCT Oil, coming Summer of 2018

2. Fish Oil Supplements for Optimal Omega Ratios & Natural Vitamin D

With healthy fats taking such an important role on a Keto diet, it can be difficult to get the correct omega 3:6 ratio. Many of the high fat foods recommended are rich in omega 6, but not so much omega 3. Without a good balance of omega 3 to omega 6, systemic inflammation can occur. This is an underlying condition that can lead to many chronic illnesses including arthritis and heart disease. Studies show that, while on a ketogenic diet, taking fish oil supplements can optimize healthy triglyceride levels, which is important to cardiovascular health. Also, high quality fish oils are natural anti-inflammatories, which is great for so many health problems. And, they are naturally high in Vitamin D, number 5 on our list of recommended Keto Supplements. We only sell raw cod liver oil because the processes used to create most fish oils damages the nutrients, including the beneficial Vitamin D. the heat and chemical processes degrades the oil so badly that often times synthetic vitamins are added back in! Check out these high quality fish oil supplements: Green Pasture Fermented Cod Liver Oil (Capsules or Liquid), Green Pasture Fermented Skate Liver Oil (Capsules or Liquid), Rosita Extra Virgin Cod Liver Oil (Liquid or Softgels).

3. Electrolytes: Magnesium, Potassium, Calcium & Sodium

It is very important to make sure you get enough electrolytes while on a Ketogenic diet. It can be difficult to get enough from food because the best natural sources are starchy fruits and vegetables, which are drastically limited or eliminated on a Keto diet. Adequate amounts of electrolytes are important because without them, people may experience keto flu. Symptoms of keto flu include irritability, dizziness, brain fog, difficulty with focus and concentration, nausea, cramping, muscle soreness, and difficulty falling asleep. Want to avoid keto flu but not a keto diet? Then it is as simple as taking supplementing with electrolytes. It is especially important to take daily electrolytes if you are an active individual. And, bonus, calcium and magnesium have calming properties to help reduce stress and anxiety. If the transition to low carb is stressing you out then adding daily magnesium and calcium may help. Our Favorite Brands for magnesium and calcium: Magnesium Natural Vitality Natural Calm, magnesium powder drink Ancient Minerals Topical Magnesium, in oil, gel or lotion Calcium Traditional Foods Market Whole Bone Calcium, from grass-fed cattle Calcium & Magnesium Combos The Synergy Company Pure Synergy Bone Renewal Global Healing Center IntraCal Where can you get sodium and trace amounts of potassium? Himalayan Pink Salt, not iodized table salt. Not all salts have the same nutrients. Table salt has been heavily processed so all trace minerals except sodium have been removed. The process often adds iodine and anti-caking agents, which many consider to be toxic. Sea salts are better, but the different kinds vary widely depending on where it originates. Some have almost no trace minerals while others have fair amounts. Himalayan Pink Salt comes from a salt mine in Pakistan and seems to contain more trace minerals than other kinds of salt. While it is still mostly sodium, it also contains trace amounts of potassium, iron, calcium and magnesium. Making it perfect for a Keto diet. Want to drink your electrolytes? Try this homemade low carb electrolyte drink to get your daily electrolytes. Homemade Electrolyte Drink Ingredients: 1 quart water, herbal tea, coconut water or any low carb liquid 1/8 - 1/4 Himalayan Sea Salt 1 tsp Natural Calm Magnesium 1 tsp Whole Bone Calcium optional low carb sweetener - I like Pure Monk, monk fruit sweetener, only need 1/8 - 1/4 tsp optional flavor – I like original True Lemon without the sugar. Directions: 1. Brew Tea or warm the liquid. 2. Add salt, calcium, magnesium, and optional ingredients. 3. Mix well and drink warm or cold.

4. Super Food Algae: Spirulina & Chlorella

I'm sure you've heard someone talking about one or both of these two algae as they have been kind of popular lately due to their tremendous nutritional benefits. I add Perfect Aquatic Greens to my morning smoothie every day! Spirulina has over 100 nutrients including some of the electrolytes listed above – potassium, calcium and magnesium. It also contains high amounts of many B vitamins and beta-carotene. Chlorella is a great source of vegetarian protein, along with chlorophyll, vitamins A and B12, beta-carotene, copper, zinc and iron. But what makes this a great Ketogenic diet food are the nucleic acids. Nucleic acids help with cellular repair and regeneration, allowing for more efficient energy transfer between your cells. It is also a detox agent helping to remove heavy metals from the body. Brand we like best: Perfect Aquatic Greens, a 50/50 combo of organic spirulina and chlorella Perfect Spirulina, 100% certified organic, fairly traded and from clean sources Perfect Chlorella, 100% organic, fairly traded and from clean sources

5. Vitamin D for Electrolyte Absorption, Good Muscle Function, & Hormone Balance

Vitamin D has many vital functions in the body. It acts as both a nutrient and a hormone in our bodies. It helps the body absorb vital electrolyte minerals including magnesium and calcium. It is also responsible for maintaining healthy testosterone levels. Vitamin D also supports strength and muscle growth and bone density as well as cardiovascular and immune system health. While the sun is a great natural source of Vitamin D, if you don't get enough sun exposure, then you don't get enough Vitamin D from the sun. And, too much sun exposure leaves us at risk for skin cancer. Good natural sources of Vitamin D are egg yolks, mushrooms, fatty fish and raw fish oils. To be on the safe side, consider taking a good raw fish oil supplement or one of these Vitamin D supplements: Perfect Vitamin D3

6. Liver, a Great Source of Fat & Protein– Plus It's Nutrient Dense

Liver would be the perfect Keto food if it didn't taste so bad. It is naturally low in carbs and high in fat and protein. It is also a nutrient dense food, loaded with many natural B vitamins, iron, vitamin A, CoQ10, as well as the trace minerals copper, chromium, and zinc. So I find the best way to get the benefits of liver without actually tasting it is to take a great desiccated liver supplement, Perfect Desiccated Liver. This one comes in powder or capsule form for ease of use. I take four capsules every morning with my smoothie. This works out to about 3oz a week. To boost my intake up a bit, I add the powder to meals with sauces or gravies, where it won't effect the food's flavor too much.