What Vitamins should you take when on Keto?

Ketogenesis can have a hard effect on the body, especially for those who are unprepared as they take this new adventure.  Ketogenesis removes entire sections of the average person’s diet.  When the body is used to eating large amounts of these sections, like carbohydrates, it fights against you to try and get you to go back to the way you used to eat.

The human body is a creature of habit, and when those habits change, it will fight you tooth and nail to pull you back to what makes it comfortable.  This process can be miserable, but it doesn’t have to be. Not only can you take exogenous keto supplements to help you in achieving your weight goals but also vitamins to help with your overall well-being. The key is to keep yourself knowledgeable in what you are attempting and to do what you can to make sure you follow your plan to the letter.

Vitamin Supplements

Why supplement with Vitamins when you're on Keto?

One of the potential side effects of the Ketogenesis diet is vitamin deficiency.  These deficiencies, and whether or not they will affect you personally, largely rely on what you plan to consume during the diet.  For example, dairy can contain relatively high levels of carbohydrates.  Due to this, a lot of keto users try to avoid it, so the few carbohydrates they can consume, come from the specific products they prefer.  Our fellow Ketogenesis users who avoid dairy have a high tendency to run into serious Vitamin D deficiencies.

Vitamin D

The two primary sources of Vitamin D for us are sunlight and dairy products.  While getting sunlight is generally good for our health, to use it as your only source of Vitamin D increases your ultraviolet light exposure rather drastically.  Unfortunately, this has been shown to lead to a significant increase in skin cancer and other unsightly health issues.  With a majority of people getting their daily Vitamin D from sunlight and dairy, it is no wonder why dairy-free Ketogenesis users have issues getting their full amounts.  This can lead to fatigue, depression, and a whole host more dangerous health issues.

If you consume dairy products throughout your Ketogenesis diet, I wouldn’t be terribly worried about your Vitamin D levels.  You are probably getting the same amount of intake as any other person, if not more due to your increased intake of natural and whole food sources.

Vitamins B7 and B5

The two other big vitamins that Ketogenesis users need to watch out for are Biotin, or B7, and Pantothenic Acid, or B5.  These are two components in the series of B vitamins that the average person tries to intake on a daily basis from a variety of food and supplement sources.  B vitamins are a large proponent in the human body’s ability to generate energy.

These two B vitamins specifically are what allow the body to break down fats and carbohydrates and convert them into energy for the body.  Without these vitamins to aid in the breakdown of these molecules, not only will you be sluggish and tired, but your diet isn’t going to work.  If the body can’t break down fats and carbohydrates, it isn’t going to produce much energy, and that energy production is what allows us to shed those unwanted pounds.

What do these Vitamins do?

The other key use for these vitamins is their role in hormone production and control.  These vitamins help regulate your hormone levels, which includes things like testosterone and estrogen.  Hormones are the lifeblood of the human body.  When they are appropriately regulated, they keep the body running smoothly and properly, and even allow it to run better than normal.  When they are out of regulation, it won’t matter how hard you exercise, how well you eat, or what you do in general, the body is going to do numerous things that won’t make sense to the average person, including gaining weight.

These hormones also help the body to build muscle mass.  While not everyone here is out to gain mass, we are all here to gain muscle.  Muscle tends to burn nearly double the calories of weight, pound for pound.  If are hormones are regulated properly, our muscle gain increases.  If our muscle gain increases, our calories burned increases.  This means faster and smoother weight loss, with a more comfortable and lasting transition in sizes.

Insulin Regulation

Another key hormone that B5 and B7 help regulate is insulin.  Insulin is what controls our blood sugar levels.  When the body thinks there isn’t enough sugar in the blood, it spikes insulin levels.  This creates what is known as insulin resistance.  When this resistance occurs, as many diabetics are familiar with, the body latches on to every carbohydrate molecule it can find and shoves it into the energy reserves for emergencies.  This makes the body sluggish and tired, and since it is working so hard to conserve energy and not produce it, the body gains weight instead of losing it, no matter how hard we work.

These vitamins come primarily in dark, leafy green vegetables.  While vegetables play a large role in most ketogenic diets, there is a large portion of our population that has issues stomaching them on a day to day basis.  If you are one of those individuals (much like myself) who just has issues eating enough leafy greens, there is a good chance you are, or are going to be deficient in these two B vitamins.

What can you do?

To combat the loss of Vitamin D and Vitamins B5 and B7, I have found this Daily Multivitamin that comes not only with a healthy dose of Vitamin D and Vitamins B5 and B7, but also contains Magnesium and Potassium.  Magnesium and Potassium are extremely important electrolytes that we tend to have issues maintaining on a Ketogenic diet as well.  With this vitamin containing all of the hits for our primary concerns, it makes it a solid choice if you are looking to supplement that diet.