Iron. Some of the best keto-friendly sources of B vitamins include: 6. Rice or Potatoes: Which Side is Healthier For You? Tim has a Master's degree in Sports Science & Nutrition, he is a Precision Nutrition L2 Nutrition Coach and a NSCA Certified Strength and Conditioning Specialist, and he proudly serves as BioTrust's Director of Scientific Affairs. Rather, whole foods tend to conveniently package a cornucopia of complementary nutrients. Maintaining your nutrients while on the Keto diet is as important as maintaining ketosis. Many Keto Dieters are prone to mineral and nutrient deficiencies when they start their diet, due to their body’s reaction to the drop of insulin levels. While keto can be a healthy and effective approach, it can result in a host of nutrient deficits simple because it’s highly restrictive. The RDA of potassium is 4000 – 5000 mg per day. Other mineral deficiencies, which could have been occurring before starting the Keto Diet, become more important to correct once you are in ketosis. We don’t share your personal info with anyone. To keep healthy, you’ll want to add 3000-5000 mg of sodium to your keto diet. Here’s the Dill…, Oily fish (wild salmon, sardines, mackerel). These nutrient imbalances can cause some nasty side effects, which are very similar to those you would experience during the Keto Flu. Vitamin E. Even though there are plenty of keto-friendly foods that provide vitamin E (RDA is 15 mg per day), which is the body’s major fat-soluble antioxidant, it is a common micronutrient deficit among keto dieters. Pink Himalayan Sea Salt is a great source of sodium. While there are many types of magnesium supplements, they all lend themselves to the main goal – adding magnesium into your system. Believe it or not, the popularity of keto makes the problem of nutrient deficits better and worse. To put this in perspective, a half teaspoon of salt is approximately 1000 mg. You can do this by salting your meals, drinking bone broth, or eating shellfish. Although it takes some monitoring and practice, you can also include various sources (e.g., green bananas, raw potatoes) of resistant starch, which goes largely undigested, and in the large intestine, act like a fermentable fiber called a prebiotic. It even puts severe limits on non-starchy vegetables. 3 Amazing Secrets to Curing Keto Constipation, 7 Keto Mistakes that Hurt Your Weight Loss. Vitamin C. When it comes to vitamin C, a powerful antioxidant that also plays a pivotal role in collagen production, your thoughts might go straight to citrus fruits, which are not part of a keto diet. You’ll also learn how you can fill those gaps with whole foods and the most appropriate, best keto supplements. Fortunately, there are some keto-friendly options high in magnesium (aim for 300 – 500 mg per day): 4. Magnesium. As mentioned, though, you have plenty of options, including: 8. 7, Because many types of gut microbes thrive on substrates found in carbohydrate-rich foods (like grains, legumes, and fruits), it’s not surprising that keto can have a “pruning” effect on the gut microbiome. You can add magnesium to your diet in many ways. Vitamin K. In the same breath as vitamin D, we have to talk about vitamin K, which is essential to support healthy, flexible arteries, a healthy cardiovascular system, and strong, healthy bones. On the keto diet, rates of body fat loss may slow by more than half, so most of what is lost is water. 11, It’s important to point out that this minimum threshold means various long-standing dietary recommendations, including the American Heart Association’s advisory of two 3 ½-ounce serving of fish each week, fall short. The Healthiest Beers to Drink: A Complete List [Updated 2019], I Ate a Pescatarian Diet for 14 Days and This Is What I Found, The 25 Foods for Hair Growth You Need to Eat, Is Drinking Pickle Juice Good For You? Although a keto diet is a truly healthy way to lose weight especially if you do it the right way, you must also be aware that this diet can lead to vitamins and minerals deficiencies. Calcium. Generally speaking, the RDA for iron is 8 mg/day for men and postmenopausal women, 18 mg/day for premenopausal women, and 27 mg/day for pregnant women. While some people (for instance, people with overgrowth of bad bacteria, visceral hypersensitivity issues, GI irritation/inflammation, etc.) Hands down, the best way to support healthy levels of vitamin D (at least 2,000 IU/day for most) is to make sure you’re getting plenty of non-burning sun exposure complemented with regular consumption of the following keto-friendly foods: 11. The reality is that to fill as many nutritional gaps as possible with whole foods, your keto diet needs to be dialed in. The RDA of potassium is 4000 – 5000 mg per day. Neither are strawberries, pineapple, or kiwifruit, which are also great sources of vitamin C. (The recommended daily allowance, RDA, for vitamin C is 75 mg). If you are consuming several servings of the foods listed above, it should be fairly simple to … Potassium is critical for maintaining blood pressure, fluid balance, muscle contractions, and nerve function. Are you battling the “keto flu” or struggling to “keto adapt”? BIOTRUST DISTRIBUTES A PRODUCT LINE MADE WITH NATURAL INGREDIENTS. The most efficient, and common,  of these ways is through a magnesium supplement. On one hand, the commercialization of keto makes it quite a bit easier to find on-the-go, keto-approved meals and foods. In fact, when you think of “eating healthy,” do you think of bland, unsalted foods? However, non-heme iron can also be obtained from keto-friendly, plant-based foods, such as sesame seeds, pumpkin seeds, and spinach. Probiotics and Prebiotics. First and foremost, you should not rely on any supplement for meeting your micronutrient needs on the keto diet.