![]() Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways.ĮPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline ( 9). MCT oil is a type of rapidly digested fat that can be used to help ketogenic dieters boost fat intake and stay in ketosis. MCT oil can cause symptoms like diarrhea and nausea in some people. It’s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle. MCT oil can be easily added to shakes and smoothies or simply taken by the spoonful for a quick fat boost. It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool ( 8). Supplementing with MCT oil can help keto dieters since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis ( 7). However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet. ![]() MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles.Ĭoconut oil is one of the richest natural sources of MCTs, with about 17% of its fatty acids being in the form of MCTs with potential metabolic benefits ( 6). They’re metabolized differently than long-chain triglycerides, the most common type of fat found in food. Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters. Taking a magnesium supplement or eating more low-carb, magnesium-rich foods can help you meet your daily requirements. Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability - all symptoms commonly experienced by those transitioning to a ketogenic diet ( 3, 4, 5). On a ketogenic diet, it may be even more difficult to meet your magnesium needs, as many magnesium-rich foods like beans and fruits are also high in carbs.įor these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet. Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency ( 2). Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system ( 1).
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