What Supplements Are Good for Ketosis? An Expert's Guide

October 8, 2025 •

6 min read

While a well-formulated ketogenic diet can be nutritionally complete, studies show that restricting carbohydrates can increase the need for certain micronutrients. Understanding what supplements are good for ketosis is key to supporting your body's adaptation, managing side effects, and optimizing your energy levels.

Quick Summary

A guide to the most beneficial supplements for a ketogenic diet, covering electrolytes to prevent keto flu, MCT oil for energy, and exogenous ketones to support ketosis, with details on omega-3s, digestive enzymes, and creatine.

Key Points

Electrolytes are essential: Replenish sodium, potassium, and magnesium to prevent 'keto flu' symptoms like fatigue and headaches, especially during the initial phase of the diet.
MCT oil boosts energy: As a rapidly absorbed fat, MCT oil can increase ketone production and provide a quick energy source for the brain and body.
Exogenous ketones speed entry: Supplements like BHB salts can raise blood ketone levels quickly, helping you enter ketosis faster, but they are not a substitute for a low-carb diet.
Omega-3s support health: Supplementing with EPA and DHA from fish or krill oil helps manage inflammation and supports heart and brain health on a high-fat diet.
Creatine enhances performance: Keto athletes can use creatine to improve high-intensity exercise performance, strength, and muscle mass without disrupting ketosis.
Digestive enzymes aid adaptation: For beginners, lipase and protease enzymes can help ease digestive discomfort caused by a sudden increase in fat intake.
Fiber is still important: Use keto-friendly sources like psyllium husk, chia seeds, and low-carb vegetables or a fiber supplement to support digestive health.
Consider multivitamins for gaps: A quality multivitamin and Vitamin D supplement can help ensure adequate nutrient intake, given the restrictions of a ketogenic diet.

Navigating the ketogenic diet involves a significant metabolic shift, moving your body from burning carbohydrates to burning fat for fuel. This metabolic state, known as ketosis, can be supported and optimized with the right supplements. For many, particularly during the initial adaptation period, certain supplements can help manage symptoms of the 'keto flu' and ensure the body remains well-nourished despite dietary restrictions.

Essential Electrolytes: The Foundation for Keto Success

One of the most crucial and often overlooked areas of supplementation for ketosis is electrolytes. When you drastically cut carbohydrates, your insulin levels drop, causing your kidneys to excrete more sodium, which in turn affects potassium and magnesium levels. This fluid and mineral loss can lead to common keto flu symptoms, such as headaches, fatigue, and muscle cramps.

Why Sodium, Potassium, and Magnesium are Vital

Sodium: Insulin helps the body retain sodium. When insulin levels are low, as they are in ketosis, sodium excretion increases. Replenishing sodium can alleviate many of the unpleasant side effects of keto adaptation. Many experts recommend consuming 3,000–5,000 mg of sodium per day, often through salting food or drinking bone broth.
Potassium: The increased loss of sodium during ketosis can also lead to a parallel loss of potassium. This mineral is essential for nerve function, muscle contractions, and heart rhythm. While potassium-rich foods like avocado, leafy greens, and mushrooms are recommended, the daily target of around 3,000-4,000 mg can be hard to meet without a supplement, especially since most supplements cap potassium at 99 mg per serving.
Magnesium: Involved in over 300 enzymatic reactions, magnesium is critical for energy production and muscle function. Many people are deficient in magnesium even before starting keto, and the diet can exacerbate this due to the elimination of carb-heavy, magnesium-rich foods. A daily supplement of 200–400 mg is often recommended to prevent muscle cramps and irritability.

MCT Oil: A Fast Track to Ketones and Energy

Medium-chain triglycerides (MCTs) are a popular supplement among keto dieters for a reason. Unlike longer-chain fats, MCTs are rapidly digested and sent directly to the liver, where they can be quickly converted into ketones. This process provides a quick and efficient energy source that can help mitigate fatigue and brain fog.

Benefits of MCT Oil on Keto

Promotes Ketosis: MCT oil significantly boosts ketone production, which can help you get into ketosis faster or support you in maintaining it.
Increases Energy: Ketones are a clean-burning fuel for the brain and body. Supplementing with MCT oil provides a rapid energy boost, which can be particularly useful for improving focus and exercise performance.
Supports Weight Management: MCTs can promote feelings of fullness and increase fat oxidation, which may assist with weight loss goals.

Exogenous Ketones: The Ketosis Kick-Starter

Exogenous ketones are supplements containing ketone bodies, typically in the form of beta-hydroxybutyrate (BHB) salts. The purpose of these supplements is to raise blood ketone levels directly, bypassing the need for your body to produce them naturally.

How Exogenous Ketones Work and Their Limitations

Timely Ketone Boost: They can provide a quick increase in ketones, which may help ease the transition period into ketosis and reduce keto flu symptoms.
Mixed Research: While some studies show benefits for athletic performance and appetite suppression, the research is limited, and many experts argue that these supplements are not necessary for a well-formulated keto diet.
Potential Side Effects: BHB salts often contain a large amount of sodium, which can be a concern for those with high blood pressure. They can also cause gastrointestinal distress in some individuals.

Omega-3 Fatty Acids: Crucial for Overall Health

The keto diet, with its focus on fats, can sometimes lead to an imbalance between omega-3 and omega-6 fatty acids if not carefully planned. Omega-3s, particularly EPA and DHA found in fatty fish, are important for reducing inflammation and supporting brain and heart health.

Why Supplementing Omega-3s is Important

Anti-Inflammatory Benefits: Balancing your omega-3 to omega-6 ratio is important for managing inflammation, especially on a high-fat diet.
Cognitive Function: DHA is a major component of the brain and crucial for proper function. The cognitive benefits of ketosis can be further enhanced by adequate omega-3 intake.
Heart Health: Omega-3 supplements can support heart health by lowering triglycerides.

Digestive Enzymes: Aid for High-Fat Digestion

For those new to the keto diet, the sudden increase in dietary fat can overwhelm the digestive system, leading to issues like bloating, diarrhea, and indigestion. Digestive enzyme supplements, particularly those with lipase (for fat digestion), can help the body adapt more smoothly.

Supporting Your Digestive System on Keto

Lipase: This enzyme is essential for breaking down dietary fats into absorbable fatty acids.
Protease: Since keto is a moderate-protein diet, proteases that help break down protein can also be beneficial.
Smoother Transition: Digestive enzymes can make the initial switch to a high-fat diet more comfortable and prevent gastrointestinal side effects.

Creatine: The Performance Enhancer for Keto Athletes

Creatine is one of the most researched supplements for enhancing athletic performance, and it is completely compatible with a ketogenic diet. Since it has zero carbs, it won't break ketosis. Creatine helps regenerate ATP, the body's primary energy currency, which is crucial for high-intensity, short-duration exercise.

Creatine on a Ketogenic Diet

Maintains Performance: On keto, where glycogen stores are low, creatine helps maintain power output and strength during intense workouts.
Preserves Muscle Mass: Creatine supplementation can help preserve lean body mass, which can be a concern during the initial adaptation phase.
Supports Muscle Recovery: It can also speed up muscle recovery after intense training sessions.

Comparison of Key Ketosis Supplements


Supplement	Primary Benefit	Typical Dosage	Best For	Considerations
Electrolytes (Na, K, Mg)	Prevents keto flu symptoms like fatigue, headaches, cramps.	Varies by mineral, e.g., 200-400mg Mg.	All keto dieters, especially during adaptation and athletes.	Powder or drops without sugar are best. Food sources also key.
MCT Oil	Quick energy source and boosts ketone production.	Start with 1 tsp, increase to 1-2 tbsp.	Boosting energy, improving focus, and accelerating ketosis.	Can cause digestive issues if too much is used too quickly.
Exogenous Ketones	Raises blood ketone levels quickly.	Varies by product, typically powdered salts or esters.	Speedy entry into ketosis, appetite suppression.	Expensive, can cause GI upset, high sodium content in salts.
Omega-3s (Fish Oil)	Reduces inflammation, supports brain and heart health.	500-1000mg combined EPA/DHA daily.	Optimizing health outcomes and balancing fat intake.	Reputable brand with good EPA/DHA ratio is important.
Creatine	Enhances high-intensity performance and muscle mass.	3-5g daily maintenance dose.	Keto athletes and those focused on strength training.	Doesn't break ketosis; ensure supplement is pure.
Digestive Enzymes (Lipase)	Aids in high-fat digestion, reduces bloating.	Take before or with high-fat meals.	Beginners experiencing digestive issues on high-fat meals.	Dosage depends on individual needs and meal size.

The Role of Fiber, Vitamins, and Protein

Beyond the primary keto-focused supplements, other additions can help fill nutritional gaps. Fiber, in particular, can be challenging to obtain from food sources when many high-carb vegetables and legumes are restricted. Psyllium husk, chia seeds, and leafy greens are excellent low-carb fiber sources. Inulin powder from chicory root is another keto-friendly option.

A quality multivitamin can serve as an insurance policy against potential nutrient deficiencies that may arise from a restrictive diet. Vitamin D is especially important, as deficiency is common and the diet restricts many vitamin D-fortified foods. For those who struggle to meet protein macros, a keto-friendly protein powder, like whey or pea protein, can be a convenient option. Greens powders can also offer a quick way to boost intake of powdered vegetables like spinach and kale, rich in various vitamins and minerals.

Conclusion: Strategic Supplementation for a Successful Keto Journey

Deciding what supplements are good for ketosis is not about finding a magic pill but about strategically supporting your body's specific needs. For most keto dieters, prioritizing electrolyte balance, especially during the initial adaptation phase, is the single most important step to prevent the dreaded keto flu. MCT oil and exogenous ketones can offer targeted support for energy and faster ketosis entry, though they are less essential than electrolytes. For athletes, creatine is a proven performance enhancer that complements the keto lifestyle perfectly. Finally, supplementing with omega-3s, digestive enzymes, and a multivitamin can help address potential nutritional gaps and digestive discomfort, leading to a more comfortable and sustainable experience. By combining these supplements with a clean, whole-food keto diet, you can maximize your results and feel your best.

For more information on the principles of the ketogenic diet, consult the Healthline Guide to Keto.

Frequently Asked Questions

No supplements are strictly required to follow a keto diet, but many people find certain supplements beneficial. They can help prevent electrolyte imbalances (reducing 'keto flu'), aid digestion, and support energy levels, making the transition and long-term adherence more comfortable and effective.

The 'keto flu' is a collection of flu-like symptoms, including fatigue, headaches, and muscle cramps, experienced during the initial adaptation to ketosis. It's often caused by electrolyte imbalance due to increased fluid loss. Replenishing electrolytes—sodium, potassium, and magnesium—is the most effective way to prevent or alleviate these symptoms.

MCT oil is a dietary fat that your body can convert into ketones for energy. Exogenous ketones, like BHB salts, are pre-formed ketone bodies you consume directly. While both can raise ketone levels, MCT oil works indirectly, while exogenous ketones offer a quicker, more direct boost.

Yes, creatine is a highly recommended supplement for athletes on keto. It has no carbs and won't affect ketosis. It helps maintain strength, power, and muscle mass, which can be beneficial during high-intensity exercise on a low-carb diet.

Digestive enzyme supplements, particularly those containing lipase, are not always necessary but can be helpful for those who experience digestive upset when transitioning to a high-fat diet. They aid in breaking down fat and protein, reducing bloating and indigestion.

Look for electrolyte powders, capsules, or drops that are sugar-free and contain a good balance of sodium, potassium, and magnesium. Avoid sugary sports drinks, which can knock you out of ketosis. Bone broth is also an excellent natural source.

While not mandatory, many people on keto find fiber supplements like psyllium husk or inulin helpful, as the diet restricts many high-fiber foods. Adequate fiber intake is important for digestive health and can be supported by eating low-carb, fiber-rich foods like leafy greens, nuts, and seeds.