It’s best to get your nutrients from whole, real foods, but sometimes you may choose to take supplements when you know you are lacking in a certain area.
When choosing a supplement look for quality ingredients, and no added sugar. Be wary of artificial flavorings, coloring, and additives.
Here are some common supplements for keto dieters.
Before taking any supplements, herbal remedies, over-the-counter medications, consult your medical doctor.
Collagen Peptides
Why supplement with collagen?
Collagen is the most abundant protein in our bodies. It is part of the skin, connective tissue, bones, muscles, and tendons. As we age, we produce less and less collagen naturally, which leads to fine lines and wrinkles.
Collagen is naturally found in bone broth, chicken, fish and shellfish, eggs, and in some fruits and vegetables like berries, garlic, leafy greens, and tomatoes.
Supplementing with collagen may help:
strengthen hair, skin, and nails
reduce inflammation
keep the gut lining healthy
reduce the appearance of fine lines and wrinkles
reduce joint pain
I have been using collagen peptides for over 3 years, and I use an unflavored powder that I stir into my coffee every morning. These are brands I use and recommend. Both of these collagen supplements have zero carbs and are perfectly keto-friendly.
Vital Proteins Collagen Peptides. If it’s good enough for Jennifer Aniston, it’s good enough for me! This dissolves the best and does not affect the taste of your coffee, tea, or hot drink.
Sports Research Collagen Peptides. This also dissolves well in hot or cold drinks and doesn’t change the taste. This is the highest-rated collagen powder on Amazon with 4.6 out of 5 stars and over 73,000 ratings.
Exogenous Ketones
Why supplement with exogenous ketones?
Exogenous ketones will help your body produce more ketones so you get into ketosis quicker and stay there easier. You still have to limit carbs and eat lots of healthy fat, but exogenous ketones accelerate the process for many people.
Do you need exogenous ketones to lose weight on a keto diet? No. But many people believe supplementing with exogenous ketones gives them more energy, better athletic performance, and quicker recovery. Oh, and faster weight loss.
These exogenous ketone products are the highest rated on Amazon:
Zhou Nutrition Keto Drive Exogenous Ketone Performance Complex. Mix this powder with water for an orange-mango flavored drink that contains no sugar, no carbs, and no caffeine.
Purely Optimal BHB Exogenous Ketone Capsules. If you prefer a pill over a drink, these exogenous ketone capsules are Amazon’s best-selling keto supplement.
Keto-Friendly Protein Powder
Why supplement with protein powder?
If you follow a keto diet likely you are not deficient in protein. However, many keto dieters, myself included, enjoy drinking a smoothie for breakfast, after a workout, or for a snack. Adding a keto-friendly protein powder to a smoothie makes a nutrition-packed mini meal for busy days or just because you like smoothies.
Many protein powders, especially plant-based protein powders, contain carbs so always check the container’s nutrition facts. Even some powders claiming to be “low-carb,” can have 10 grams of carbs or more per scoop.
Just FYI, protein powders are not the same as collagen powder. Protein powder has a different amino acid profile and is a complete source of protein. It can help build muscle, it can be used as a meal replacement occasionally, and will help you feel full after drinking a protein shake.
These are my favorite keto-approved protein powders:
Isopure Zero Carb Vanilla Protein Powder. This creamy vanilla-flavored protein powder has ZERO grams net carbs and a whopping 25 grams of protein. It also contains zinc and vitamin C for immune support.
Perfect Keto Pure Whey Chocolate Protein Powder. This is a yummy chocolate protein powder with 2 grams net carbs and 15 grams of protein.
Vitamin D
Why supplement with Vitamin D?
Vitamin D is needed for strong bones and teeth, to help our bodies absorb calcium, and it supports normal immune function. Studies have shown Vitamin D may reduce the risk of heart disease, decrease depression, and improve weight loss. Source.
While Vitamin D is produced in our bodies by exposure to sunlight, many people don’t get enough sun or it is blocked by sunscreen.
Vitamin D is found in foods like shrimp, egg yolks, and salmon which are keto-friendly foods. Other foods containing Vitamin D are fortified and those include cereal, milk, and orange juice which are not part of a keto diet.
I supplement with Vitamin D year ‘round. These are my favorites:
Nature’s Bounty Vitamin D3 Softgels. This is an inexpensive brand you can find at local drugstores like CVS or Walgreens, or on Amazon.
Naturwise Vitamin D3 Mini Softgels. This brand is a bestseller on Amazon and also has 360 softgels in the bottle so one $14.99 bottle will last all year.
I hope you found this guide to popular keto supplements helpful!
—The Keto Minimalist
