Supplements
Keto Diet FAQ
Supplements
The best way to avoid keto flu symptoms, leg cramps, headaches, weakness, hot flashes and other conditions that occur as your body transitions from carbs to ketones as its main fuel source are SUPPLEMENTS.
Not everyone takes supplements; however, these individuals are probably eating liver and other organ meats, which provide these minerals.
For success, I find I need to take supplements and can really tell when I have not taken them. I use a pill carrier and fill it each week to assure that I take what I need and don't have to think too much about it.
I take supplements that are in gelatin capsules when possible to make swallowing easier. I have yet to find potassium that is in a gelatin capsule...these are the most challenging to get down.
Magnesium
These are the best I have found. I take one in morning and one in evening. You can take a third one each day if needed when you feel keto flu symptoms..it works pretty quickly. I did find that it took me a week or two to get use to the higher Mg doses. It can cause loose stools. No cramping...just very loose stools. I took an immodium each day for a week till my body got use to Mg supplements. This is a VITAL mineral which most people are deficient.
We are never given this info....the recommended daily allowance of potassium is 4000 mg per day! Notice that you will find these supplements only as 99 mg per pill. Does that mean you should take 40 pills a day?! Well, no. We want to be sure to not get too much potassium...potassium can be found in foods and some bp medicine can add potassium ..therefore to be safe and get what you need....I take 3 or 4 tablets in the morning and 3 to 4 in evening. I find I notice if I don't take my potassium. Basically, with a recommended daily allowance of 4,000 mg...you can see where most people are potassium deficient. It is a VITAL mineral.
There is a good amount of science discussion about these 2 vitamins. Also good youtube videos. Basically, needed for heart health and transport of calcium. You see, you can take supplements but they need to be in correct environment to be useful...Calcium needs these two vitamins available to be used by the body..otherwise, it will not get absorbed at all. The pH of the body is also important. If your system is too alkaline, the calcium wont absorb. This is why Apple Cider Vinegar or betaine HCl tablets is important to take. More on these below.
I take one a day. And here is a side note about calcium. Calcium supplements are really not good or helpful. Either they are in the wrong form or not the correct form most useful to your body..in some cases, they can be harmful, The best way to get calcium is through food intake. And ensuring the digestive system is on the more acidic side..and taking this supplement. The exception might be to take Bone Meal powder or capsules. There is still some real research needed on calcium supplementation..badically eat some cream and cheese...if you do nof have an allergy to dairy (either lactose or casein allergy...if you immediately sneeze and nose run after eating dairy).
Potassium
We are never given this info....the recommended daily allowance of potassium is 4000 mg per day! Notice that you will find these supplements only as 99 mg per pill. Does that mean you should take 40 pills a day?! Well, no. We want to be sure to not get too much potassium...potassium can be found in foods and some bp medicine can add potassium ..therefore to be safe and get what you need....I take 3 or 4 tablets in the morning and 3 to 4 in evening. I find I notice if I don't take my potassium. Basically, with a recommended daily allowance of 4,000 mg...you can see where most people are potassium deficient. It is a VITAL mineral.
Vitamin D3 and K2
There is a good amount of science discussion about these 2 vitamins. Also good youtube videos. Basically, needed for heart health and transport of calcium. You see, you can take supplements but they need to be in correct environment to be useful...Calcium needs these two vitamins available to be used by the body..otherwise, it will not get absorbed at all. The pH of the body is also important. If your system is too alkaline, the calcium wont absorb. This is why Apple Cider Vinegar or betaine HCl tablets is important to take. More on these below.
I take one a day. And here is a side note about calcium. Calcium supplements are really not good or helpful. Either they are in the wrong form or not the correct form most useful to your body..in some cases, they can be harmful, The best way to get calcium is through food intake. And ensuring the digestive system is on the more acidic side..and taking this supplement. The exception might be to take Bone Meal powder or capsules. There is still some real research needed on calcium supplementation..badically eat some cream and cheese...if you do nof have an allergy to dairy (either lactose or casein allergy...if you immediately sneeze and nose run after eating dairy).
Cod Liver Oil capsules
Lots of chemistry behind this as well to check out later...basically it is the EPA and DHA that is the important supplement here. Summary short article is Here. I take one a day.
Methylated B vitamins ( taken alone or as part of a multivitamin.)
It is a great idea to take a B Complex supplement that has all the B vitamins. It is best to take one that has the folate and B12 methylated. "A certain percentage of the population – possibly as high as 30% – is unable to metabolize the unmethylated forms of specific B vitamins, namely Folate and Vitamin B12. The active forms of these B vitamins are referred to as the methylated form."
There are studies suggesting that methylated b vitamins improve mood and anxiety..click Here
It is also interesting to read about why the body methylates but not going into that here.
Apple Cider Vinegar or Betaine HCl supplementation
This is another supplement that is heavy into bichemistry.
Basically, the reason for acid reflux and acid indigestion IS NOT because of acid build up...in fact, it is the opposite. The pyloric valve will not close properly unless the stonach acid is at a very acidic pH value. Here are some links for a quick explanation..
I drink 1 tablespoon ACV in a shot full of water..down it quick but can be difficult. Get the betaine HCl tablets if so. They are probably better anyway. There is also more to research about ACV helping metabolize fat. Dr Berg and Ken Berry discuss those aspects as well.
Water
The only other thing I do is drink a lot of bottled water. I drink at least one or two of these a day.
Daily prescription
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