Keto - Vitamin Supplements

_JustKev_

I am going with keto and having some success. I have read that the keto diet makes it hard to get certain vitamins. Do any of you on keto use vitamin supplements? Is it really needed and if it is any suggestions on a brand etc?

Thanks,
Kev.

kshama2001

@nvmomketo thought you might like to weigh in. Is Vitamin C an issue?

ccrdragon

kshama2001 wrote: »

@nvmomketo thought you might like to weigh in. Is Vitamin C an issue?

For Keto, vitamin C is not an issue... broccoli, cauliflower, peppers, etc have more vitamin C by weight than citrus fruits. Also, vitamin C and glucose compete for the same metabolic pathways with the body so I believe that if you lower the glucose usage, you actually have a better chance at absorbing the vitamin C before it gets discarded by the body.

rsclause

I am doing keto but don't feel the need to take vitamins. I figure I get what I need from salads and veggies with dinner. I eat lots of okra, asparagus etc.

nvmomketo

ccrdragon wrote: »

kshama2001 wrote: »

@nvmomketo thought you might like to weigh in. Is Vitamin C an issue?

For Keto, vitamin C is not an issue... broccoli, cauliflower, peppers, etc have more vitamin C by weight than citrus fruits. Also, vitamin C and glucose compete for the same metabolic pathways with the body so I believe that if you lower the glucose usage, you actually have a better chance at absorbing the vitamin C before it gets discarded by the body.

Exactly this.

FlyingMolly

Keto isn’t inherently deficient in any vitamins, although as with any diet it’s on you to make smart food choices. Keto makes it a lot harder to rely on processed foods, though, which is good news for most vitamins except the ones enriching enriched flours. By happy coincidence those tend to be pretty abundant in many keto “staple’” foods, so you should be good.

The one thing to watch out for is your electrolytes, which tend to get depleted much more easily on keto. I’m told that getting more sodium in general should help, and I’ve tried eating more cured meats and even drinking those “smart water” things when I’ve felt off, but none of that works for me. Instead I’ve just taken to eating a pinch of salt right from the bag every few days, or whenever I feel the scratchy, achy feeling I’ve come to associate with low electrolytes. It fixes me up almost immediately, and when I got blood work done a few months ago all my electrolytes were within normal levels.

Everything was, actually. 🙂

TheDevastator

one large yellow bell pepper is 569% of your vitamin C.

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3017/2

Strawberrygrl

I myself do take a multivitamin (Centrum for women). I only eat one meal a day and it is a fairly small one since I just can't eat much anymore. So I do take one daily to try to cover the bases a bit.

To keep my electrolytes up, I use Morton Lite salt in every bottle of water I drink for the potassium and sodium. Then I get magnesium in the multivitamin, plus I take a magnesium supplement as well.

GaleHawkins

@_JustKev_ I do a lot of different ones but I count fish oil and magnesium high priority. Most of my other ones are plant extracts. I am much more plant based for some reason on Keto with coconut being a major fat source.

My first year there was a lot to learn. Heck 4 years in and I am still learning.

Best of success.