Keto Supplements: What Works and What Doesn't
Honest review of keto supplements—electrolytes, MCT oil, exogenous ketones, and more. Learn what actually works and what's a waste of money.
Do you need supplements on keto?
Not always. But some can help—especially with energy, electrolytes, and staying in ketosis.
This review covers the most common keto supplements, what they actually do, and whether they’re worth your money.
Do You Need Supplements on Keto?
The keto diet is powerful on its own. But it can also:
- Deplete electrolytes fast (especially early on)
- Lead to low energy or “keto flu”
- Make it harder to get all your nutrients from food
That’s where supplements might help.
According to the Cleveland Clinic, the keto diet is safe for most healthy adults but can cause side effects—especially early on. Smart supplementation can help ease the transition and improve how you feel.
Best Keto Supplements (Ranked by Usefulness)
| Supplement | Why It Helps | Worth It? |
|---|---|---|
| Electrolytes (sodium, magnesium, potassium) | Replaces what you lose when carbs drop | ✅ Yes — almost everyone should take |
| MCT Oil | Fast energy, supports ketone production | ✅ Good for energy & focus |
| Magnesium | Prevents cramps, supports sleep | ✅ Common deficiency |
| Omega-3 (Fish Oil) | Balances fat intake, fights inflammation | ✅ Especially if not eating fish |
| Vitamin D | Supports immune and bone health | ✅ If you’re low (many are) |
| Exogenous Ketones | Temporary ketone boost | ⚠️ Mixed results — mostly for athletes or fasting |
| Greens Powders | Fills gaps in micronutrients | ⚠️ Optional — better to eat real veggies |
| Digestive Enzymes | Helps with fat digestion | ⚠️ Use if you feel bloated or sluggish |
| Collagen | Skin, joints, gut support | ✅ Bonus — not essential, but helpful |
1. Electrolytes: The Must-Have Supplement
When you cut carbs, you lose water and electrolytes—especially sodium and potassium. That’s what causes keto flu.
Symptoms include:
- Headache
- Fatigue
- Muscle cramps
- Dizziness
The fix? Add electrolytes back in.
Daily Electrolyte Targets on Keto
| Electrolyte | Daily Target | Best Sources |
|---|---|---|
| Sodium | 3,000-5,000 mg | Sea salt, bone broth, pickles |
| Potassium | 3,000-4,000 mg | Avocado, spinach, supplements |
| Magnesium | 300-500 mg | Dark chocolate, nuts, supplements |
Recommended Electrolyte Products
| Product | Price Range | Why It’s Good |
|---|---|---|
| LMNT Electrolyte Mix | ~$45/30 packets | Clean ingredients, great taste, 1,000mg sodium |
| Keto Vitals Electrolyte Powder | ~$25/90 servings | Budget-friendly, balanced formula |
| Dr. Berg’s Electrolyte Powder | ~$35/100 servings | Good potassium content (1,000mg) |
| Redmond Re-Lyte | ~$25/60 servings | Real salt based, no artificial sweeteners |
DIY option: Mix ½ tsp sea salt + ¼ tsp potassium chloride (Nu-Salt) + squeeze of lemon in water. Costs pennies per serving.
Healthline recommends upping salt, potassium, and magnesium intake to avoid keto flu.
2. MCT Oil: Quick Energy for Keto
MCT stands for medium-chain triglycerides—a type of fat your body turns into ketones quickly.
It’s found in coconut oil, but MCT oil is more concentrated.
Why use it?
- Boosts ketones without carbs
- Supports mental clarity
- Helps with hunger between meals
Great in coffee or shakes. Start slow (½ tsp) to avoid stomach issues.
3. Magnesium: Most People Are Low
Magnesium helps with:
- Sleep
- Muscle function
- Nerve health
- Blood sugar control
Keto or not, many people don’t get enough. NIH data shows nearly half of Americans are magnesium deficient.
Start with 200–400 mg daily.
4. Omega-3: Balance Your Fats
Keto tends to be heavy on saturated fat. Omega-3s (from fish oil) help balance it out and reduce inflammation.
Aim for:
- 1–2 grams of EPA + DHA per day
- Pick a product tested for purity (no mercury)
If you eat salmon or sardines a few times a week, you may not need it.
5. Vitamin D: Especially If You’re Indoors
Low vitamin D is common. It affects:
- Immune function
- Bone strength
- Mood
Your body makes it from sunlight. If you’re inside a lot, supplementing makes sense.
NIH guidelines suggest 600–800 IU/day, though some people need more.
6. Exogenous Ketones: Overhyped for Most
These are powders that give you a temporary ketone boost.
Do they work? Kind of. But they don’t burn fat for you. They may:
- Help during fasting
- Improve energy for workouts
- Ease keto transition
But they’re expensive. And not needed for daily keto.
Use only if you have a clear reason.
7. Greens Powders: Fill in the Gaps
Keto can be low in fiber and some micronutrients if you’re not eating enough vegetables.
A greens powder adds:
- Magnesium
- Potassium
- Vitamin C
- Antioxidants
It’s not a replacement for real food. But it helps if you’re traveling or just not into salads.
8. Digestive Enzymes: For Fat and Protein
Some people struggle to digest the high fat in a keto diet—especially at first.
Digestive enzymes can help break down:
- Fat (lipase)
- Protein (protease)
- Fiber (cellulase)
Try it if you’re feeling bloated or sluggish after meals.
9. Collagen: Bonus Support for Skin, Joints, and Gut
Collagen isn’t required. But it can help with:
- Joint pain
- Skin elasticity
- Gut health
It’s usually flavorless and mixes into coffee or shakes. Great combo with keto protein powder.
Tips for Choosing a Good Supplement
| What to Look For | What to Avoid |
|---|---|
| Clean ingredient list | Artificial sweeteners like sucralose |
| Transparent labels | “Proprietary blends” |
| Keto-friendly carbs (0–2g) | Maltodextrin, dextrose |
| Lab-tested or 3rd-party certified | Overhyped “fat burners” or miracle pills |
When in doubt, stick to basics. Don’t buy 10 products you don’t need.
Summary
- You don’t need supplements to do keto, but a few can help.
- Electrolytes are essential—most people feel better with them.
- MCT oil, magnesium, omega-3, and collagen are useful tools.
- Skip exogenous ketones unless you have a clear reason.
- Read the label. If it’s full of junk, it’s not worth it.
Need help choosing keto-friendly products? See our guides on Best Keto Protein Powder and Best Keto Snacks.