Keto diet & vitamins
lhebert1969
Posts: 63 Member
I started on a low carb/keto diet last month & wondering if I should also be taking any types of vitamins. I feel fine, but just curious if I should be taking any, for the long run.
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Replies
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Are you worried that you're not getting enough of what you need nutritionally?0
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Go to your doctor and get tested for vitamin/mineral deficiencies. You should never supplement with vitamins and/or minerals "just because".6
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I’m on the keto diet so I can relate. I take a Womens multi and Vitamin D I also eat nutritional yeast sprinkled on foods they are rich in b vitamins. It’s hard to get in all of your nutrients through food, so supplements are helpful. I get the gummy kind so I know they will dissolve hth1
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michelle172415 wrote: »Go to your doctor and get tested for vitamin/mineral deficiencies. You should never supplement with vitamins and/or minerals "just because".
Why not?
Unless you're supplementing dangerously high amounts, which is a bad idea, the worst thing you're doing is making expensive Pee, and getting a good placebo effect.2 -
lhebert1969 wrote: »I started on a low carb/keto diet last month & wondering if I should also be taking any types of vitamins. I feel fine, but just curious if I should be taking any, for the long run.
What types of food are you eating (or not eating) to make you think you are not getting all your nutrients?
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stanmann571 wrote: »michelle172415 wrote: »Go to your doctor and get tested for vitamin/mineral deficiencies. You should never supplement with vitamins and/or minerals "just because".
Why not?
Unless you're supplementing dangerously high amounts, which is a bad idea, the worst thing you're doing is making expensive Pee, and getting a good placebo effect.
Because many vitamins and minerals have cofactors. For example, if you are taking Vitamin D you need to make sure that you are keeping it in balance with your Magnesium levels, and some people don't research these things to understand this. There is such a thing as too much of a good thing. And yes, expensive pee.5 -
It depends what you’re eating—“keto” is really broad. I’m on it myself, don’t supplement with anything except salt, and just got back perfect bloodwork, because keto CAN be a complete diet, if that’s what you’re worried about. There’s nothing inherently lacking from it. But just like with any other way of eating, your version MIGHT be lacking something, if you’re eating the same few things every day or restricting above and beyond what you’d need for keto.0
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FlyingMolly wrote: »It depends what you’re eating—“keto” is really broad. I’m on it myself, don’t supplement with anything except salt, and just got back perfect bloodwork, because keto CAN be a complete diet, if that’s what you’re worried about. There’s nothing inherently lacking from it. But just like with any other way of eating, your version MIGHT be lacking something, if you’re eating the same few things every day or restricting above and beyond what you’d need for keto.
Exactly!
Keto is often quite a healthful diet of meats, seafood, dairy, eggs, nuts, seeds, veggies, berries and some fruits like olives. There should be nothing missing nutritionally if you are eating those foods.
If you are living off pork rinds, highly processed meats, bullet proof coffee and iceberg lettuce, then you may need to supplement.
BUT, when people drop carbs the lower insulin results in water and electrolyte losses. If you don't replace lost electrolytes with at least 3000-5000 mg of sodium a day, you could end up with an electrolyte imbalance. If you leave sodium low for too long, potassium and magnesium will be leeched out to replace it and go low too. It is important to replace lost sodium!
For reference, 2300 mg sodium = 1 tsp salt.
And then any vitamins you need specifically for whatever reason. I tend to take extra D because I live in Canada so sunlight is low supply some months. 5 -
Thank you all for your replies. I believe I am eating what I need to, so I don't think I would need any vitamins, but I just thought I'd ask for any thoughts or suggestions.
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I second the nutritional yeast or you can get brewer's yeast. Lots of B vitamins in those.0
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What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?0
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Leslierussell4134 wrote: »What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?
I eat an avocado almost every day, and leafy greens, berries, and nuts make up the rest. I’m usually over on avocado days and a bit under on other days, but I believe on average I clear 25g easily.
People who eat fewer carbs than I do tend to say that you don’t actually need fiber if basically all you’re trying to digest is meat, but I haven’t tried that and don’t think I will, so I can’t really speak to it.1 -
Leslierussell4134 wrote: »What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?
If you are doing Keto correctly and consuming lots of leafy greens and fibrous vegetables, fiber ins't a problem, though admittedly, I'm usually in the 15-20g range. I don't seem to have any digestive issues and I can promise you, I get a ton more fiber than my H who eats a SAD.2 -
Leslierussell4134 wrote: »What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?
I am always well below the recommended fibre intake but I feel MUCH better that way. Less gas and bloating and less bulky BMs, and less constipation. I rarely eat more than 20g of carbs - half of it is usually fibre but I am happy with that.
IMO, fibre intake has more to do with keeping a diet higher in carbs healthy. I do believe that fibre is not that helpful in digesting protein or fat.
ETA If anyone does have information that fibre assists in fat and protein digestion, I'd be happy to read it.
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Leslierussell4134 wrote: »What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?
Unless you are entering your stools in for competition, you do not need to overdo it with the rough stuff (insoluble fibre). Plus there is plenty of digestible and non digestible fibre in veg (green leafy stuff), berries, nuts.
Plus a diet high in fat should keep people regular!
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tennisdude2004 wrote: »Leslierussell4134 wrote: »What about fiber, I'm always curious is people on Keto are getting enough fiber each day? 25g women, 38g men?
Unless you are entering your stools in for competition, you do not need to overdo it with the rough stuff (insoluble fibre). Plus there is plenty of digestible and non digestible fibre in veg (green leafy stuff), berries, nuts.
Plus a diet high in fat should keep people regular!
AMEN to that, brother! I have been doing Keto for a few months and just added the Bulletproof "Brain octane Oil" to my coffee (following the suggested doses - ha!) and man o man! Regular ain't the word, man! LOL! Sheldon (yes, THAT Sheldon) would be proud!!!!1 -
What about probiotics? Anyone doing keto take one?0
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Leslierussell4134 wrote: »What about probiotics? Anyone doing keto take one?
Not me. I try to avoid antibiotics so I don't worry much.
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