The Keto Diet and Supplements. What You Need to Know.
If you eat the standard American diet, then you're deficient in multiple vitamins and minerals.
Pick the right Vitamins and Supplements for you.
I want to give you some recommendations that I have for supplements.
It can be very important depending on what kind of diet you're eating so let's talk about supplements.
Which ones you should take in which ones are a waste of money.
If you eat the standard American diet or anything close to it, then you're deficient in multiple vitamins and minerals.
This can be a very big deal for your long-term health not having the proper amount of vitamins and minerals in your diet it's not going to kill you today or tomorrow and that's why it's so misleading to some people.
A keto diet can be really simple, but it helps to learn some basic skills.
These tips and guides will help you answer all the common keto questions.
They're like well I mean I feel pretty good I don't really think I'm deficient in anything.
But the problem is being a little deficient in some of these vitamins and minerals can lead to slow but sure deficits.
And performance and slow but sure disease later in life and once you've gotten to the disease point you cannot hit the rewind button and go back and start taking that supplement that you should have been taking 20 years ago. That's the problem with this.
Few Research Studies
There have been a few research studies that come out that have said “Oh supplements are a waste of money” or “they might actually increase your risk of disease.
But if you read carefully into these studies you realize that they either gave the participants of the study a tiny tiny amount of the vitamin or mineral much much less than any expert would ever say that would benefit a human or they give them some concoction of the mineral or vitamin that can't be absorbed by the human body.
Then they act like they're surprised that it had no effect. So many of these studies you just can't put any faith in because they don't really study the true question which is if you take the right amount of the right kind of supplement will that help you?
That would be a great study if someone would fund that and do that but that hasn't happened yet.
Vitamin D it's not only a vitamin but it's also a pro or a pre Hormone. It's responsible for the correct reaction of thousands of biochemical reactions in your body.
All of your sex and gender hormones kind of come indirectly or directly from vitamin D so it's a big big deal.
You can get vitamin D from the Sun, but if you don't live between the Tropic of Capricorn and the Tropic of Cancer you pretty much have to stay outside all day in your speedo to get enough sunlight.
For most adults taking anywhere from 2,000 to 5,000 international units of vitamin D3 a day really helps get their levels back up into the upper limit of normal which is where you want to be.
There are multiple research studies that show that this helps to prevent infection and may even very well prevent cancer.
A lot of the chronic diseases happen the further you get from the equator one of the theories is this is because as you go further and further from the equator the Sun is exponentially weaker and weaker and therefore you just don't get as much vitamin D. So vitamin D is number one on the list.
Number two is Magnesium. Many adults are deficient in magnesium.
Magnesium is an electrolyte that is the 4th most abundant mineral in the body.
It aids in assisting immune system strength, heart health, muscle and nerve function, and bone strength.
When you first begin a Keto Diet much magnesium is lost. It can even be the cause of the Keto flu! (Along with the loss of other vital electrolytes like potassium and sodium.)
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Common Symptoms of Low Magnesium
low blood pressure
How to Add Magnesium Into Your Diet
Consume low carb seeds and nuts like hemp and chia.
Consume dark leafy greens like spinach and kale.
Eat some fatty fish like mackerel.
Omega-3 Fatty Acids
If you're eating a good ketogenic diet with good quality meats you're probably getting enough omega-3s.
You can also get a mega three from some seeds and nuts and other plant sources but you almost have to be eating a ketogenic diet or a Paleo diet heavy and fat to be getting enough omega-3s.
A lot of people choose to just take an omega-3 supplement. It needs to be in fish oil.
Most adults need anywhere from 2 to 3 grams a day of omega-3, in a fish oil capsule.
It needs to be a fish source and not a vegetable source typically but the vegetable source is way better than nothing.
Coenzyme q10 or coq10
Your body makes this naturally. As you get older your body tends to make less of it but also many people do not realize that if you take a cholesterol-lowering medication or a blood pressure-lowering medication or diabetic medication. Those also lower your coenzyme q10 levels in your bloodstream.
And so a lot of people as they get older just need some q10. For most adults a hundred to two hundred milligrams a day.
Some women need a little zinc a lot of times if you get older and you can't smell or taste food as well as you once did can be a symptom of too low levels of Zink.
Zinc is crucial for metabolism, the immune system, and, making hormones. You need about 5 to 10 mg of zinc per day, potentially much more for men as it’s lost during ejaculation. It’s found in many keto foods and is not usually lacking on keto.
About 2-4 oz of beef or half to 1 oz of oysters provide enough zinc for your keto mineral needs
Half a cup of pumpkin seeds or cashews also provide 40 to 50% of your zinc requirements plus many more essential keto minerals and vitamins too