Ketone supplements are a rather new phenomenon, only starting to become available in 2014. Today, with the keto diet soaring in popularity, keto supplements are flooding the market. This can make it difficult to find quality exogenous ketones and other supporting supplements. In this article, we discuss what types of supplements to take while on the keto diet, how they work, and review 10 of your best options for 2019.
Table of Contents
Supplements to Take While on Keto
There are a handful of key supplements you should take while on the ketogenic diet, each one having their own advantages (and sometimes disadvantages).
Ketone esters are arguably the most effective option. They are pure ketone bodies, usually beta-hydroxybutyrates (BHB), not mixed with anything else. This means they are more readily available for your body, your body doesn’t have to extract it from any compound, which makes it the most effective at raising blood ketone levels. However, esters are not incredibly popular because they have a few major drawbacks. For one, many users report the taste is awful. Since there is nothing with the BHB, there is nothing to mask the taste, which can be very strong. Esters kick in very fast, but may also cause GI distress, which isn’t really worth putting up with when there are other ketone supplements to choose from.
BHB salts are made of up of, you guessed it, BHB, which is bounded with a salt, usually sodium, potassium, calcium, or magnesium. BHB salts are a very popular supplement choice because they provide rapid energy and do a pretty good job of masking the taste of BHBs. BHB salts are versatile and come in a very wide variety of flavors. They are not as fast acting as esters, but people tend to prefer them since they make the taste much more bearable and they don’t cause GI distress. BHB salts also tend to be very versatile and can be incorporated into or hidden in smoothies, shakes, or your favorite recipes.
MCT (medium chain triglyceride), is a chain fat that can be used to boost blood ketone levels. They do not raise ketone levels quite as much as BHB salts and esters, but they do still provide long lasting energy. MCT oils usually take a little longer to work as well since they are not directly ketone bodies, your body must break them down first. Ketones are them produced as byproducts of breaking down the MCT. It usually comes in powder form and can often be combined with BHB to be even more effective. MCT is not the only chain fat that can be used as a keto supplement, but it is one of the most common.
Multi-Vitamins & Minerals
While on a ketogenic diet (or any other restrictive diet for that matter) you should supplement with critical vitamins and minerals that may be missing from your diet. Those on keto are commonly low in magnesium, potassium, and sodium, as well as certain vitamins that would typically come from fruits.
This one is less critical but can help you avoid gastic distress while your body adjusts to your new diet and can also ensure you’re getting the most from the foods you eat. I recommend probiotics to anyone, but they can be especially useful for those on keto.
Why Take Exogenous Ketones?
Increased Fat Burning – One of the biggest benefits of exogenous ketones is that it can increase the amount of fat you burn. Instead of burning carbohydrates like your body normally would, in ketosis, your body taps into reserves and burns fat. Taking exogenous ketones gives your body a boost of energy so you can burn even more fat. Exogenous ketone supplements can help maximize your fat burning, but it can’t do all the work for you.
Workout Fuel – While taking exogenous ketones, you still need to exercise regularly and eat well, but the ketones can make it a lot easier. Ketones in general give your body a boost of energy and can be used as a pre workout. In fact, several exogenous ketones are marketed as pre workout supplements because of how effective they are at it. Ketone bodies are much more effective at providing energy to your muscles, meaning it helps you power through workouts and optimize athletic performance.
Improved Mental Function – Exogenous ketones not only improve physical performance, but cognitive performance as well. Usually your brain is powered by glucose, but while in ketosis, it runs on ketones, which provide more efficient energy to your brain. Exogenous ketones have been compared to nootropics, since they have shown to improve focus, memory creation, and even creative processes. You may find it easier to get work done and find yourself being more productive throughout the day.
Quicker Ketosis – Ketosis is the state in which your body is burning fuel instead of carbs. Exogenous ketones supply your body with an ample amount of ketone bodies, which raises ketone levels in your blood and gets your body in ketosis rapidly. Ketosis aids in weight loss and athletic performance and allows your body to run more efficiently on “clean” energy. Exogenous ketones can also help your body remain in ketosis, which means its long lasting effects can help you feel the benefits of ketosis for several hours after taking them.
Neuroprotection – Perhaps one of the most amazing benefits of exogenous ketones is their potential to actually protect brain cells and fight against the cognitive decline that comes as we age. This has the potential to make you less susceptible to neurodegenerative diseases like Alzheimer’s. Ketone bodies have even been shown to prevent damage from oxidation in the hippocampus region of our brain, which is responsible for things like memory and emotion.
Minimizes the Effects of Keto Flu – When starting a ketogenic lifestyle, many people report having flu-like symptoms, varying from dizziness, low energy, headaches, stomach or muscle pains, irritability, and even nausea. It happens when you start a ketogenic diet because you’re depriving your body of its usual energy source, carbs, and your body isn’t too efficient at using ketones yet. While your body transitions to using ketones for energy, supplying it with plenty of exogenous ketones to use can make the transition smoother, which makes it easier to stick to and maintain.
Who Should Take Exogenous Ketones?
Exogenous ketones are the most beneficial to people who are already on a ketogenic diet or lifestyle. If you are already running on ketones instead of carbs, exogenous ketones will be even more effective and you will see more rapid results. Exogenous ketones are most often associated with weight loss, making them a good choice for anyone who is trying to shed some pounds. However, that’s not to say other people cannot use exogenous ketones.
They can be extremely useful before a workout, regardless of whether or not you are on a keto diet. They can also be used before work to improve focus, alertness, and overall performance. You don’t have to fit a certain mold to use exogenous ketones, they can be used by all different kinds of people. Really, a better question would be “who shouldn’t use exogenous ketones?”
Exogenous ketones are not recommended for anyone who is pregnant or breastfeeding. There has not been enough research done to show that these supplements are safe to take while breastfeeding or pregnant, so it’s best to err on the side of caution and hold off.
The 5 Best Exogenous Ketone Supplements of 2019
1) Keto +Plus
Keto Plus is a combination supplement containing both BHB and MCT oil powder. Keep reading to see how it fares against the competition and my personal experience with it.
- Servings per container: 20
- Cost per serving: $2.75
- BHB per serving: 12g
- Other ingredients: Citric acid, calcium silicate, malic acid, silica, natural flavor, stevia, fruit & vegetable juice, monk fruit
Keto Plus ketone blend – What gives this supplement its power is its special blend of ketone bodies. Unlike other supplements, which only have BHB, Keto Plus contains BHB and MCT, medium chain triglycerides. Combining the two is far better than BHB alone, and creates a sort of super fuel, which gives you unmatched, sustainable energy.
Convenient – Keto Plus comes in powder form and is super easy to mix into water. It comes with a handy little scooper, which is equal to one serving, so all you have to do is dump one scoop of the powder into water and shake. It’s easy to take with you and tastes great. The powder can also be mixed into shakes
Boosts Ketone Levels – The main feature of this supplement, the reason so many people use it, is because it can greatly boost the ketone levels in your blood. Ketones give your body a boost of energy while your body is in ketosis and aids in several different things. It supports weight loss, enhances mental focus, and maximizes athletic performance. It is a great option between meals to help maintain ketosis.
First Impressions – The first time I ordered Keto Plus, I got the raspberry lemonade flavor and immediately loved it. The taste is good (as far as ketone supplements go) and it mixes easily, so it was hard to dislike. I mixed it in a bottle of water and drank it on my way to the gym. I could definitely feel a difference in my overall energy levels and performance when I took Keto Plus, but it was too early to tell if it would help with weight loss.
- Comes in five flavors; cherry limeade, fruit punch, raspberry lemonade, green apple, and watermelon, so there is something for everyone
- Promotes mental clarity
- No jitters or shakiness
- No crashes
- Provides carb-free energy
- Comes with a 90 day money back guarantee
- There are only 20 servings in a container, so if you use this regularly you will have to restock regularly.
After using Keto Plus for a while, and trying the various flavors, raspberry lemonade is still my favorite, but fruit punch is definitely a close second. As far as results go, I have been very pleased with what I’ve got. I’ve been reaching fitness goals faster than I did before, not only weight loss goals, but also exercise goals, like running a mile in under 10 minutes. This drink is a great pre-workout supplement or just a daily boost. Regardless of which way you choose to use this drink, I highly recommend trying it out.
Maintaining a low carb diet is no easy feat. Anyone who has tried knows how hard it can be, especially during the first few weeks. When you go on a low carb diet, you take away your body’s main energy source, carbohydrates, so it’s easy to feel like your body has been drained of energy. If you find it difficult to maintain energy levels, Keto Drive may be for you.
- Servings per container: 16
- Cost per serving: $3.69
- BHB per serving: 11.7 g
- Other ingredients: Citric acid, malic acid, natural orange flavor and other natural flavors. Contains 2% or less of silica, stevia, natural color, gum blend, salt.
Supports Rapid Ketosis – This supplement allows you to feel the benefits of ketosis faster than you normally would. Benefits of ketosis include weight loss, decreased appetite, increased energy, and increased fat burning. You can achieve those benefits, and broader fitness goals, faster with this supplement.
Simple Formula – The powder contains only a few ingredients, the most abundant of which is beta-hydroxybutyrates. The other ingredients are just meant to add flavor, there isn’t anything that’s going to interfere with a clean, carb free diet. There are no carbs, sugars, or caffeine in this supplement, so the energy it gives you is all clean, sustainable energy.
Enhances Performance – Because of the goBHB, this supplement increases ketone levels in blood, which in turn increases your overall performance in several ways. It can increase mental focus, athletic endurance, fat burning, and overall sustained energy. The ketones in your system is what your body draws upon for energy while your body is in ketosis, so giving your body a big scoop of BHB can have huge benefits.
First Impressions – I generally don’t take pre-workout supplements because they tend to make me jittery. I figured this would be a good alternative since it is stimulant free but is still supposed to provide a sustain energy boost. After the first time trying it, I could tell it was different than most of the other supplements I had tried. It felt like my overall energy was enhanced, it didn’t feel like a burst of artificial energy, and I didn’t get the jitters. While it can be taken any time throughout the day, I’ve been using it as a pre workout drink, and that has been my favorite way to use it. It gives me the energy I need to get through my whole workout and makes the exercise more effective too, since it increases the amount of fat burned.
- Tastes great
- Comes in three flavors; orange mango, matcha lemonade, and black cherry (with caffeine).
- Gives you clean, sustainable energy
- Mixes easily and is easy to drink on the go
- Supports weight loss and rapid ketosis
- It’s expensive, at nearly $4 per serving
- It is not recommended to use this if you are pregnant or breastfeeding
In the end, this supplement gets two thumbs up from me. After using it for a few weeks, I can tell it has sped up ketosis and I had begun losing weight faster. Even though I use it before workouts, you can use this supplement as more than just a pre-workout supplement, since it also improves mental focus. I highly recommend Keto Drive to anybody who wants to improve their endurance, and energy levels, without having to choke down a gross, sugary shake.
If you thought going on a low carb diet meant giving up chocolate, you’d be wrong. One way to satisfy your chocolate craving, and a lot more, is with Perfect Keto’s Chocolate Exogenous Ketone supplement. This BHB salt supplement is one of the most popular on the market, keep reading to find out of it is right for you.
- Servings per container: 15
- Cost per serving: $3.93
- BHB per serving: 11.38g
- Other ingredients: natural chocolate flavor, citric acid, stevia leaf
Zero Additives – The simple formula of this supplement is part of what makes it so great. Other than BHB, there are only three other ingredients. This results in a supplement that is gluten free, dairy free, and keto friendly. There are no carbs or sugars of any kind, no fillers or unnecessary junk, just high quality ingredients.
BHB Boost to Maintain Ketosis – The beta-hydroxybutyrates salts in this supplement is what is responsible for all the great results. It helps your body reach ketosis fast and maintain it, which has numerous benefits, including better mental focus, enhanced alertness, and better athletic performance as well. Raising your blood’s ketones can also support weight loss since your body is tapping into stored fat for energy instead of carbs.
Multiple Flavor Options – While it’s awesome to be able to get your chocolate fix, you may want to switch it up. The good news is that there are four different flavors of Perfect Keto, so you can still find some variety in your routine. Perfect Keto comes in vanilla, chocolate sea salt, coffee, and peaches & cream. BHB can be very hard to mask the taste of, but Perfect Keto has done a great job.
I was very excited to try the chocolate flavor Perfect Keto supplement. I assumed it was too good to be true, and there was no way there could be ketone supplement that tasted good, let alone like chocolate. When I first tried it I was pretty impressed. It’s far from drinking a chocolate milkshake, but it’s actually better than a lot of chocolate protein shakes I’ve tried. Aside from the taste, I also had more energy and it felt easier to concentrate on tasks.
- Helps your body reach ketosis quick
- Supports weight loss
- Easy to mix
- 30 day money back guarantee
- No junk or filler ingredients
- Comes in four flavors
- Extensively lab tested
- Doctor approved
- Dairy free and gluten free
- The only downside to Perfect Keto is the price, almost $4 per serving. If you’re on a budget, there are other options available at nearly half the cost.
Perfect Keto is one of the most popular BHB supplements out there, and it is easy to see why. It is packed full of BHB salts and not much else. It gives your body exactly what it needs to reach ketosis, and that’s exactly where you want to be. I am definitely in the camp of people who recommend Perfect Keto. For those looking for a low cost option, this may not be for you. There are options available that are under $2 per serving, however, they often contain less BHB per serving and can be of lower quality. With Perfect Keto you can be sure you’re getting the best of the best.
A good pre-workout supplement can play a crucial part in meeting fitness goals. Unfortunately, if you are on a ketogenic diet, a lot of these pre-workout supplements are off limits because they are sky high in carbs. There are some that are sugar-free, but your best option is to go with a pre-workout supplement specifically made for those on a ketogenic diet, such as this Ketogenic Pre Workout Supplement from Sheer Strength Labs.
- Servings per container: 20
- Cost per serving: $1.95
- BHB per serving: 4g
- Other ingredients: malice acid, organic stevia leaf extract, natural flavors, silica, citric acid, beet root powder, monk fruit extract
Boosts Overall Performance – This supplement is designed to be an overall performance booster. It can boost athletic performance, including strength, and stamina, which makes for a more intense, effective workout. This supplement helps you push yourself as far as you can go, and get as much as possible from every workout.
Safe – This supplement, from the Keto Series, has been shown to be safe and non habit forming. This is a huge benefit, since the last thing you would want to do on your quest to be healthy is form some kind of nasty habit. This also means you shouldn’t feel withdrawals when you don’t use the supplement, so any time you want to stop you can. This supplement is also made in a FDA registered facility in the USA, so you don’t have to worry about varying purity and potency.
Boosts Metabolism – Lastly, this supplement can help boost your metabolism, which in turn will aid in weight loss. Speeding up your metabolism means your body will burn energy and fat quicker, so it is easier to lose weight. Most people on low carb or ketogenic diets are trying to lose weight to begin with, so this is a nice bonus and can boost all your efforts.
I took it about 35 minutes before going to the gym and what followed was one of the most intense workouts I’ve had in a while. I was able to push myself farther, and although it hurt a lot more the next day, it felt great to get a workout like that especially while on a severely carb-restricted diet. I didn’t find myself getting winded early on and was able to keep working out for longer.
- Easy to mix
- Improved mental clarity and focus
- Ketones boost
- Good for both men and women
- Compliments low carb and ketogenic diets
- This mix is not totally carb free. However, the carb content is very low.
I have found this supplement to be superb, and dozens of other Amazon customers agree. Compared to other keto supplements I have looked at, this one is also very affordable, costing less than $2 per serving (although the BHB content is lower). If you’re looking for a low-cost way to power through those workouts while on a carb restricted diet, this is the option for you.
If you’re looking to give your keto diet a boost of sorts, you should look no further than Keto-Lift. This is powerful tool developed by Zenwise Health to not only help get you into ketosis quicker, but it provides a nice energy boost for both your mind and body.
- Servings per container: 16
- Cost per serving: $3.31
- BHB per serving: 11.7g
- Other ingredients: Citric acid, natural colors and flavors, Stevia leaf extract
Enhanced with goBHB – This supplement from Zenwise Health gets all its power from the patented formula of beta-hydroxybutyrate, goBHB. goBHB acts as fuel, giving your body energy, especially for those on a low carb diet. It can provide a sustained boost of energy, giving you hours of energy without crashing. It is not only great for fueling workouts, but also fueling the mind, keeping you more alert and focused.
Versatile – It is very easy to mix this supplement into your existing routine. Whether you drink water, milkshakes, protein shakes, or smoothies, Keto-Lift can be easily mixed into any of them. The raspberry lemonade flavor tastes great, and surprisingly compliments several flavors of protein shakes, including vanilla.
Supports Weight Loss – Perhaps the best thing about this supplement is that it supports weight loss. For people on low carb diets, ketones are extremely important because it is what the body draws energy from instead of carbs. By getting a daily boost of these ketones, your body feel more satisfied and satiated, they support metabolism and decrease appetite, so you’re less likely to break your diet.
I have been on a low carb diet for a while, and just like with a regular diet, some days are a lot harder than others. Some days I roll out of bed and just have absolutely zero energy, but any normal energy drinks or supplements tend to have sky high levels of carbs so they’re never an option. A friend recommended Keto-Lift to me and I decided I’d give it a try. The first thing I thought when I tried it was, “wow, this tastes great”. Initially, the taste is the only thing you can really judge since it does not kick in instantly. However, I couldn’t really tell exactly when it kicked in. Throughout the day I could definitely feel that I had more energy, I wasn’t as sluggish, and work didn’t seem as tiresome, but there was never a moment where a switch flipped and the supplement “kicked in” all at once, I personally really like this. It makes it so the boost of energy is sustainable and feels natural, instead of a rush of energy and then a crash like with most energy drinks.
- Fuels workouts
- Sustained energy boost
- Supports weight loss
- Increases mental focus
- Keto friendly
- Vegan friendly
- Caffeine free
- Tastes good; comes in 2 flavors
- Only comes in lemonade flavors, so if you don’t like lemonade this one may not be for you.
- One of the more expensive options
In the end, this is a supplement I would recommend to anyone looking to boost their workouts while on a keto diet. A keto friendly supplement that actually delivers on its promises isn’t always easy to find, yet here one is. It is on the expensive side so I don’t use it every day, but on those days when I really need a kickstart to get into the gym, this is one of my favorite options.
What About Keto Support Supplements?
There are two broad types of ketones, endogenic, which your body produces on its own, and exogenic, which are ketones gotten from an outside source other than your body. Sometimes, while on a ketogenic diet, your body just doesn’t make enough ketones, so you might feel like you have little to no energy. Exogenous ketones allow your body to replenish its energy source, which has a plethora of benefits.
Helps Maintain Ketosis
Keto supplements main purpose is to rapidly get your body into ketosis. This puts your body exactly where you want it to be while on a ketogenic diet. Many supplements offer a sustained form of energy, so your body will remain in ketosis for a while after taking the supplement as well. Maintaining ketosis is essential to achieving many of the benefits that come along with it, such as increased fat burning, better athletic performance, and more. This should be a huge plus for anyone who is on a ketogenic diet but struggles to remain in ketosis.
No Keto Flu
Anyone who has tried a ketogenic diet has likely experienced the “keto flu”. This term refers to the icky, almost flu-like symptoms one might experience while transitioning to a keto diet. Usually it isn’t as and as the real flu, but it can be pretty miserable for a few days. This is because your body is transitioning from using carbs to using ketones, but it isn’t incredibly efficient at using ketones yet, so you feel like all your energy has been zapped.
Ketone supplements are a great remedy to the keto flu because you are directly giving your body extra ketones to use, so it has plenty to use as energy and doesn’t have to work as hard to use the ones already in your body. Eventually your body will adapt to having very little carbs and running on ketones, but it doesn’t happen overnight. Once your body has switched from burning carbs to burning ketones, you shouldn’t experience any keto flu symptoms anymore.
The 5 Best Keto Support Supplements
- Servings per container: 45
- Cost per serving: $1.13
- Ingredients: goMCT, prebiotic acacia fiber
Healthy Fat – Although many diets put tight restrictions on fat, the ketogenic diet doesn’t. Fats are actually the most important part of a ketogenic diet, although you should try to get as many healthy fats as possible. This supplement is a great source of healthy fat, with 4 grams in every serving. The best part, is that these 4 grams of healthy fat don’t come attached to any junk like carbs or sugars. This supplement is totally carb and sugar free, making it perfect for a ketogenic diet.
Prebiotic Acacia Fiber – Another great feature of this supplement is the prebiotic acacia fiber that is packed into every scoop. A single serving has about 18% of your daily fiber needs. Getting enough fiber every day can promote heart health and healthy glucose levels, as well as assisting in weight loss since it keeps you fuller, longer. The Acacia fiber is especially great because of its prebiotic properties, which help supply your gut with good bacteria, which can help keep you healthy and even help you lose weight.
9 g of goMCT – The key ingredient in this supplement, the one that will get your body into ketosis, is the goMCT. goMCT, or MCT oil, provides your body with a long burst of sustainable energy. This allows you to perform at the top of your game, whether it is physically or mentally. And for those worried about the taste after hearing about how bad esters can be, don’t worry, this MCT oil powder mixes into any drink or smoothie and the taste is negligible.
Although there is not much taste, this supplement does have a creamy texture when mixed, so it’s great for things like coffee and smoothies. However, the biggest advantages of this supplement is what it can directly do for you. It increases energy, improves mental acuity, reduces appetite, and improves gut health. It’s kind of hard not to like this one, but if for anyone you don’t, you can call and get a refund, no questions. It’s always nice to buy from a company that really believes in their product and in customer satisfaction.
Some user have reported the powder clumping up a little when they try to mix it. I haven’t personally experienced this problem, but if you shake it up or stir it really good it should solve itself. Since it’s a powder, it dissolves really easily, you just have to mix it thoroughly before you try to drink it. Also, make sure you have the right amount of powder. If you try to put more than 1 scoop of powder it may be harder to mix.
- Servings per container: 120
- Cost per serving: $0.28
- Ingredients: 7-KETO, rice flour, cellulose, magnesium sterate, silica
Powerful 7-Keto – 7-Keto is a metabolite of DHEA, which your body breaks down into ketones, so even though it is not a direct dose of ketone bodies, the 100 mg of 7-Keto in every capsule will boost your ketogenic diet. It can promote a healthy body weight and aid in weight loss.
Easy to Incorporate – Not that powders or mixes are hard to incorporate, but it really doesn’t get any easier than just taking a pill. If you already take medications or other supplements, adding another pill to your regime is a very small adjustment. The capsule itself is made from cellulose, rather than gelatin, so it is also totally vegan friendly. Also, by taking a pill, you don’t get any of the unpleasant taste you may get with mixes, which makes this a great choice to anyone who is sensitive to tastes.
Promotes Weight Loss – This supplement promotes thermogenesis, which just means it promotes the production of heat. That doesn’t mean your body will be hot and sweaty just from taking this, but it will raise your core temperature, so that you burn more calories. While on a ketogenic, since you don’t have very little to no carbs in your system, when you exercise your body runs on fat. Thermogenesis helps speed up the fat burning process, ultimately promoting weight loss.
We love that the capsule is made totally out of cellulose instead of gelatin, which makes this supplement an option for vegans and vegetarians. It’s also a great choice for gluten free people, since it utilizes rice flour rather than traditional flour. It’s also a great choice for anyone looking to improve their energy levels or lose weight.
While this is a great supplement, you probably noticed the very short ingredient list. This can be seen as a good thing, since there is no junk or fillers, but it also means this supplement doesn’t provide your body with a whole lot of actual nutrition. This supplement can make a great addition to your routine, but you should still make sure you get all the other nutrients you need. You may need to take other supplements in conjunction with this one to meet your needs. You can refer to my list from the previous section to find what supplements are best while on a ketogenic diet.
- Servings per container: 60
- Cost per serving: $0.44
- Ingredients: 7-Keto, rice flour and veggie capsule (plant cellulose).
Pure 7-Keto – 7-Keto, the natural metabolite of DHEA, is produced naturally in the body, so why do you need an exogenic source of it? Well, both DHEA and 7-keto decline with age, so trying to lose weight and reach your goals without it can be like fighting a losing battle. Adding NutriGold 7-Keto Gold to your diet, while maintaining a good exercise routine, may be the key to meeting your weight loss goals.
Supports Weight Loss – As I previously mentioned, thanks to the 7-Keto in this supplement, it can be a great tool to aid in weight loss. 7-Keto promotes thermogenesis in a healthy way, which means your body will heat up and burn fat faster. Lots of products claim to be thermogenic, but actually use potentially dangerous ingredients to get that thermogenic reaction. Other “thermogenic” supplements are also known to cause jitteriness or a rapid heart rate. Thankfully, you can see exactly what is in this supplement and actually understand all the names.
Safe – A lot of supplements claim to be totally safe, but since supplements come and go so quickly, it is hard to regulate and back up the claims of each one. This means companies can claim something is totally safe, without doing thorough research. However, it is clear NutriGold did their due diligence before releasing this supplement. It has been very rigorously tested and has shown to be efficient, non-habit forming, and non-stimulating. Human trials also strongly support that even over time, this supplement will not affect hormone levels in the body or cause any serious side effects. It can be hard to ensure the safety of supplements sometimes, so you should always only buy ones whose claims can be backed up, don’t be fooled by flashy packaging.
A big benefit of this supplement, and capsules in general, is that they are very easy to work into your diet. You don’t have to take time to make a smoothie, or even shake up a water bottle. It’s also perfect for anybody on a ketogenic diet, regardless of allergies or dietary restrictions, since it is certified to be free of corn, soy, dairy, gluten, peanuts, shellfish, preservatives, artificial ingredients, and sulfates. Lastly, since everything is enveloped in a nice little capsule, you don’t have to taste anything either. I’ve seen shakes and powder mixes turn so many people off of supplements, but this is really the easiest, most painless way, to work in vital supplements.
The only downside to this supplement is that it is not recommended for women who are pregnant or breastfeeding. However, this is pretty standard for dietary supplements, and you should always talk to your doctor before adding any supplements to your routine if you’re pregnant or breastfeeding. It’s important to prioritize you and your baby’s safety.
- Servings per container: 30
- Cost per serving: $1.00
- Ingredients: Vitamin A palmitate, Vitamin C, Vitamin D3, Vitamin E, Vitamin K1, thiamin, riboflavin, niacin, Vitamin B6, Biotin, pantothenic acid, calcium, iodine (from kelp), magnesium, zinc, selenium, copper, manganese, chromium, potassium, molybdenum, lactobacillus acidophilus, alpha lipoic acid, coenzyme Q10, boron, gelatin (capsule), magnesium stearate (electrolytes)
No Fluff – One concern with supplements, since they aren’t as heavily regulated, is the purity from one batch to another. Some companies fail to produce identical batches and if you buy into it, you’re the one that ends up losing. Ketolabs regularly lab-tests their supplements to make sure it reflects the same strength, quality, composition, and purity that appears on the bottle. This means you can trust that what’s on the label is exactly what’s in there, you don’t have to worry about one batch being more or less effective than another.
Plethora of Nutrients – Since this supplement is a multivitamin, it has a long list of ingredients. However, if you look at the list, they’re all key vitamins and minerals. When you are on a ketogenic diet, it’s easy for your body to miss out on many essential nutrients, this multivitamin gives your body a huge boost. A well rounded multivitamin like this can come with several health benefits as well, including promoting brain function, insulin sensitivity, glucose metabolism, improved blood circulation, state of mind, and heart health. It can also promote strong bone health and even lower blood pressure. And best of all, this multivitamin is not known to cause any negative side effects.
Small Capsules – Most people think of a pretty big pill when they think of multivitamins. It makes sense that with so many vitamins and minerals in one pill that it would have to be pretty big. But big pills like that can be hard to swallow and actually harder for your body to digest. That’s why the small gelatin capsules that Keto Core comes in are so great. The gelatin is easy for your body to break down, allowing for maximum absorption of all the stuff you need.
Besides promoting overall wellness and healthy weight loss, a huge advantage of Keto Core is the electrolytes. A ketogenic diet can cause an electrolyte imbalance, which can have negative effects on your body, including cramping. Keto Core can help reduce and prevent cramping, as well as the effects of the keto flu. Being able to kick the keto flu makes maintaining a ketogenic diet much easier, so this may be good for anyone who struggles to get past the initial phase.
Although the capsules are small, the serving size is 3. Some people dislike this, although I still prefer 3 easy to swallow pills over a big horse pill. Also, you don’t have to take 3 capsules every day, and you don’t have to take them all at once, 3 is just the suggested serving, but you should do whatever works best for you.
- Servings per container: 25
- Cost per serving: $1.56
- Ingredients: Pasture-Raised Bovine Hide Collagen Peptides, MCT Oil, Cocoa Powder (processed with alkali) Natural Flavors, Salt, Stevia Leaf Extract, Reb A Stevia Leaf Sweetener.
Keto Friendly Collagen – Lots of supplements overlook the benefits of collagen, especially while on a ketogenic diet. Collagen is naturally produced in the body, but like many other compounds, it decreases with age, which may be the reason behind wrinkles, dry and brittle nails, and dull skin. Collagen is also found between joints and is responsible for keeping joints from rubbing together, the loss of collagen over the years can lead to weak bones, joint pain, and even joint degeneration. By taking a collagen supplement, you are promoting healthy skin and hair, as well as reducing joint pain, and promoting a healthy gut. Collagen can be especially useful while on a ketogenic diet because it also boosts your metabolism and energy output, which when combined with other ingredients, creates a high energy fuel for your body.
MCT Oil Powder – Kiss My Keto has 5 grams of MCT Oil powder in every serving. It may not sound like a whole lot, but it is enough to increase mental focus and athletic performance. Overloading the mix with MCT powder would cause it to have a bitter taste and may cause an upset stomach, so we’re ultimately very happy with the 5 grams of MCT oil powder. MCT powder is great for getting your body into ketosis, which is the main purpose of a ketogenic diet.
Protein Boost – For some reason, you typically don’t see a lot of protein in keto supplements. So it’s always nice to see a supplement breaking the mold and putting a little protein boost in their keto supplement. With 9 grams of protein in every serving, and only 3 carbs, this mix makes a perfect pre workout or mid day pick me up.
A clear advantage of this supplement is the creamy, chocolate flavor. You can easily mix it in hot or cold drinks and it’s easy to take on the go. This makes Kiss My Keto very versatile and adaptable. It’s important to keep your expectations realistic though, this doesn’t taste like a chocolate shake. However, it can be a great way to indulge in that great chocolate taste without ruining all your hard work and ketosis.
The only downside to this supplement is the cost. It is the most expensive one on our list, per serving. However, this is the only one that offers 100% pure grass-fed bovine collagen. The collagen is what sets this supplement apart and makes it still worth buying. As long as it works, I think it is worth the money.
Other Supplements to Consider
Exogenous ketones are great, but they are far from a catch-all supplement. They do not provide you with lots of vitamins and minerals, so you may need to turn to other supplements to meet your needs if you are not meeting them through your diet. Ketogenic diets can make it hard to meet a lot of the recommended daily requirement of several vitamins and minerals. Whether you are on a ketogenic diet or not, it is a good idea to assess your needs and make a plan of attack for meeting them. You may already get all the vitamin D you need, but maybe you’re lacking somewhere else, like in potassium. Below are essential nutrients that your body needs, which you may need to take in the form of supplements if you are not getting enough on your current diet, ketogenic or not.
- Vitamin D: Sources other than supplements: fatty fish and some mushrooms, and sunlight.
- Fish oil: Sources other than supplements: leafy greens and fatty fish (although you likely won’t be able to get enough daily to not need an additional supplement)
- Keto friendly collagen: Sources other than supplements: bone broth, fish (especially salmon), and eggs.
- Sodium: Sources other than supplements: bone broth, sea salt sprinkled on food, cucumbers, celery, red meat, eggs, salted nuts, and salted seeds
- Magnesium: Sources other than supplements: high fat yogurts, leafy green vegetables (including kale and spinach), pumpkin seeds, avocados, and some nuts.
- Potassium: Sources other than supplements: mushrooms, leafy greens, avocados. salmon, and nuts.
- Calcium: Sources other than supplements: milk, yogurt, cheese, fish, kale, and broccoli.
- Vitamin A: Sources other than supplements: leafy greens, yellow vegetables, eggs, milk, liver, and fish
Some Final Tips
The biggest piece of advice I have for people looking for the best keto supplement is to do plenty of research. Research can seriously save you lots of time and money. A lot of supplements have “ketone” in the name, i.e. raspberry ketones, but that does not mean they are meant to get you in ketosis or that they are even compatible with a ketogenic diet. Research can be a great way to weed out misleading supplements like, raspberry ketones, before you spend your money on them.
I also urge you to really consider your needs before deciding on a supplement. There are different kinds of keto supplements designed for different things. For example, some are designed to be a pre workout, and work best if used like one. Others are meant to be taken with meals or at a certain time in the day. It’s important to know as much as you can before deciding on a supplement because knowing exactly what you need in a supplement will make it easier to rule out ones that don’t fit your needs.
You should also try to decide if you want a powder that you can mix or a pill that you take. Powders and mixes tend to be more versatile and fast acting, although that is not the case every single time. Powders and mixes also come in more flavors and allow you to switch things up to keep from getting bored of one flavor. On the other hand, pills or capsules usually don’t have a strong taste, although some may have a funny aftertaste, so people who don’t really care about flavor or are picky about the way things taste might choose to go with pills. The main disadvantage of pills and capsules is that they may take a little longer to work. Thankfully, with advances in technology, there are fast absorbing pills, which addresses the previous problem.
Who’s the Winner?
Our ultimate winner, the best keto supplement for a ketogenic diet, is Zhou Nutrition’s MCT Oil Powder with Prebiotic Acacia Fiber. Fiber is so often overlooked, but it can help solve so many problems. Fiber keeps your digestion system on track, promotes heart health, lowers cholesterol, helps control blood sugar levels, and helps with weight loss. Unfortunately, some people will start a ketogenic diet without doing enough research and go about it haphazardly and dangerously. They will just focus on cutting carbs and won’t pay attention to the critical nutrients they still need. But, if you know you aren’t getting all the nutrients you need, it’s a good idea to supplement your diet, and this one is our first choice. It keeps you fuller longer, so it’s great for between meals, gives you a boost of energy, and can even improve your mental focus and performance. It’s also easy to mix into most drinks, hot or cold, since it doesn’t really have a taste. I highly recommend Zhou Nutrition MCT Oil Powder with Prebiotic Acacia Fiber for a happier gut and healthier lifestyle. I have tested it out myself and have been extremely pleased with the results. It makes a great pre workout and helps me push myself to new limits. Of course, if another supplement on our list caught your eye, don’t hesitate to stray from our recommendation and follow your gut. Everyone is a little different, so go with whatever you think is best for you.