Supplement list!
doctordoomed
Posts: 3
New to keto. I'm worried about getting Magnesium/Potassium/Sodium as all ketoers are, but also I'm struggling to get my fiber. If you take supplements for any of these, could you list the name and mg? I'm struggling to find appropriate ones to buy. Right now, I take a OneADay Women's every morning.
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Replies
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Here's mine, my keto doctor gave me this list though:
a) 1 Multivitamin, 1 200mg Magnesium, 2 99mg Potassium Citrate, 1 1g Sodium
b) 1 500mg Calcium
c) 2 99mg Potassium Citrate, 1 Omega-3 180/120, 1g Sodium
d) 1 500mg Calcium
e) 1 99mg Potassium Citrate, 1 200mg Magnesium, 1 Omega-3 180/120, 1g Sodium
And I think I might be low on magnesium though, craving chocolate a lot lately and having trouble sleeping. I didn't give you brands because it just depends on your preference I guess.0 -
You take all that in one day!?0
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I just shake a whole lot of regular and potassium salt on my food. I probably need more magnesium. The pills give me the grumbly guts. So i'd rather not live on the toilet TYVM. I take a multivite and all the rest of my "pills" are for non-keto things. Calcium, D3, ACV, a probiotic, oregano oil, and ginko biloba. I have a handful of pills to swallow. At least they aren't prescriptions.0
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doctordoomed wrote: »You take all that in one day!?
Lol. Yes, it's a real pain in the behind for a person who hates swallowing pills (ME!). But, the nutritionist that turned me onto keto gave me these pills, and after all my research I've learned that they're actually really important. I'm even thinking of adding an extra magnesium pill at night, because I think I'm STILL too low. I know it's best to get it from your diet, but I just can't monitor so many things! If I'm peeing half of these away at least I know SOME must be getting absorbed. For the most part these aren't TOO expensive.
There's also scheduling things that need to be taken into account, like you can't drink calcium with your iron or magnesium because they cancel each other out (that tip I actually learned from my What to Expect book) and then confirmed it with the schedule I was given for drinking all these. And your body can only absorb Xmg of each of these at a time, that's why they're spread out throughout the day. Also, keto focuses on Pot/Mag/Sod but there's another factor about the balance between potassium and calcium, can't remember what it was.
For the magnesium, when I run out, I'm thinking of buying the spray that you rub on the soles of your feet at night. I've read it's pretty good. That's a couple less pills. And at the supplement shop I saw electrolyte/minerals drops that you put in your water, that could replace the magnesium/sodium/potassium pills. I'll look more into those next time I run out as well. And if you don't mind salting your food, you could probably do without the Sodium too, but I HATE salt, I don't even add it to my eggs, my palate is very sensitive to it.
But, like I said, I'm only comfortable drinking this fistful of pills because they've been recommended by my nutritionist after studying all my labs. There are side-effects that you should look into. Like magnesium can give you the runs if taken in excess, and on another board someone told me they bought a form of magnesium that gave them the runs and then switched to magnesium citrate. Potassium also comes in two forms, one of which can have more serious side-effects. So, you really do have to be careful.0 -
DD'd;doctordoomed wrote: »New to keto. I'm worried about getting Magnesium/Potassium/Sodium as all ketoers are, but also I'm struggling to get my fiber. If you take supplements for any of these, could you list the name and mg? I'm struggling to find appropriate ones to buy. Right now, I take a OneADay Women's every morning.
Avocado and pot salt for potassium,
Fish, spinach, almonds, and dark chocolate for potass.
Supplements are fine but getting the micros from food (if you can) is better.
Potassium from multis is tough since they are restricted to (IIRC) 100mg/tab which is a minute portion of the 4700/day RDA.
Don't obsess about fiber unless you are experiencing BM "issues" - it's overhyped, no actual "proven" benefits beyond those.
Sodium, however, IS a concern (and, again, NOT the one you've heard all your life, unless you are sodium intolerant).
For those actually "in" ketosis (>0.5mml) your body has switched to excreting sodium and it must be replaced. The first signs are "light-headedness"/dizzyness.
It's fairly common and a cup or two of broth (not lo-salt) a day should fix you up.
Stay hydrated and you should be fine
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