I agree with all of that. The only exception I personally have is that even after 6 months of Keto I still find I need the salt. I had always heard ketones would be lower and salt loss would stabilize and that may be true that they are lower for me than in the beginning, but I have never had a urine strip test lower than moderate and I can feel it when I have neglected my salt. I eventually started taking magnesium and added potassium in the form of salt substitute because I was getting frequent leg/foot cramps and that stays under control as long as I stay up on those 2 things too.
I have looked into other supplements but I do believe they are unnecessary unless there is an actual deficiency and I haven't had any kind of blood work done to check, so I'm gonna skip it for now. Plus, I've also heard, like many other blood tests, they generally don't even look for the right things anyway so it's a little overwhelming to know what to even ask for if you want to have that checked. I'm starting to think you have to see a naturopathic doctor if you actually want real information about how your diet is benefitting your body.

I don't take a multi-vitamin any longer...too much random crap in there that I don't really need... I'd prefer to take targeted supplements. But I agree with most of the rest of the above. There are some things that really can't hurt, but in general, for Keto without bloodwork showing other deficiencies, I'd stick with adding sodium (5000 mg MINIMUM during adaption is the number I hear most often, and like @Sunny_Bunny_ I took still need sodium 9+ months in, but I think a lot of that has to do with that fact that i'm atrociously inconsistent on my fluid consumption) and magnesium. I wouldn't add potassium unless you've had baseline blood work done.

As @monikker said, if you're lifting, there are other support supplements available there, but if you're getting good quality organic and grass-fed meats, you're getting a lot of that already. Me personally, I'd rather get my nutrition from food, but it's not always possible.

But no, this way of eating does not require major supplementation. A lot of the research I've run across shows that daily recommended values are based on the SAD (standard american diet) being a standard. Also, carbs require a lot of "extra" stuff to process them properly. Personally, I'll stick with fats as my fuel and let my body run as efficiently as it can!

But, whenever you're in for an annual check up, I'd get a full workup if it's financially feasible. Best to have baselines, if nothing else.

Also, on the fish oil, make sure it's got more Omega 3's than 6's. We're terrible about getting way too many 6's in our diet, when the ratio is something crazy like 18:1 that we need 3's more than 6's! So if you're wanting to keep taking it, check into the quality of your supplement. Never hurts to check...

I take a kids chewable multivitamin and chewable vitamin d every day (regular vitamins make me nauseated). I also drink Natural Calm for magnesium at night and generously salt my food and use lo salt on some dishes.

I take omega 3s, vitamin D3 and BCAAs daily. I've also got a stash of greens plus and whey for when my diet isn't on point.

I wouldn't call them necessary, but I would recommend omega 3s and vitamin d to anyone living more than 37° north of the equator... except for maybe the Swedes; they eat a lot of pickled herring.

My supplements are geared to boost my immune system at the cellular level. I have just added bitter raw apricot seeds to tweak my small remaining pain level. I was reading of an arthritis clinic in Germany that does this. I just started adding one seed a day and was up to four today. Some report weight gains from bitter raw apricot seeds but not sure but it may be from a better appetite perhaps.

I really like them and as a kid I would crack peach pits to get that bitter taste. Before I stopped eating apples I ate those seeds for the bitter taste as well. I am still working to understand how they manage pain. I know apricot seeds get a lot of negative press when people use them to try and cure cancer but as far as I know I do not have cancer.

Getting off all grains and most all sugars really knocked my pain down well but thought I would try these Apricot Power brand since they are only about $20 a pound.

Supplements may be of limited use but they are a hobby to me.

But OP the main thing you'd want to monitor per other posters here is how you feel because you could need to increase your sodium, magnesium and potassium if you start feeling poopy. And just make sure you drink at least 8-10 cups water

esaucier17 wrote: »

I have just re-started low carb. I did it years ago but I know I didn't follow it properly. What is the reason for needing so much sodium? I currently take magnesium, b-12, biotin, iron (which I probably won't need anymore eating so much meat) and will be adding potasium.

Sodium is lost with the waste ketones and isn't stored the way it is when your carbs are higher. Therefore, you need more to maintain proper electrolyte balance. If you don't, the body will start using potassium, then magnesium, to flush with the waste ketones in order to conserve sodium, and your blood volume will decrease to keep the concentration at the right level (which isn't entirely a good thing).

You shouldn't need the b-12 and iron if you're eating a fair bit of meat. Biotin can be easily obtained through eggs if you tolerate them (just FYI).

I don't really supplement except for things that I know to help. I'll do magnesium citrate during certain parts of my cycle. I do a fermented cod liver oil/high vitamin butter oil for dental health and vitamin D and K2 (K2 is nearly absent in most people's diets, and I'm not eating as much butter as I was; and I tested way deficient in Vitamin D). I also take Inositol (vitamin B8, though it's a nonessential vitamin) for my PCOS and insulin resistance, and Phosphatidyl Serine for anxiety (which seems to be caused by elevated cortisol, since that's what it lowers and it helps).

monikker wrote: »

GaleHawkins wrote: »

Supplements may be of limited use but they are a hobby to me.

Interesting I'd like to hear your results on the apricot product. I'm a supplement addict so I understand. The Vitamin Shoppe is one of my fav places, I can't get enough. It doesn't have to be necessary to be beneficial.

I have to say the bitter raw apricot seeds pros and cons are hard to sort through for me. If I stop posting without warning take that as bitter raw apricot seeds may be harmful.

Since they have been used for thousands of years to reduce pain I expect to live. I think it was the cancer curing claims that some made that brought negative views about natural sources of Amygdalin containing foods.

On that note I do not think there is any cure for cancer other than our immune system. We know without question chemo and radiation can destroy our immune system which is bad for long term survival.

Amygdalin is sometimes called Vitamin 17 but 60 years later we know it is not a vitamin per se just as Vit D3 is more hormone like than a vitamin. Amygdalin per some research does boost our immune system and some think that would be how it may reduce inflammation pain or even be positive in cancer care.

As supplements go I find it interesting how for one to work a second one may be required for best result. Like if one takes Vit D3 without taking Vit K2 you may increase your odds of heart disease and bone loss. I am reading for Amygdalin to get into cells zinc is required so taking supplements can have a steep learning curve.