When it comes to eating, dieting, fitness and growing, there is sometimes the need to supplement all of the hard work you do with some multivitamins, boost your diet, help your weight gain goals, and literally simply help you achieve great healthy objectives. When it comes to multivitamins, however, people tend to ‘overuse’ or ‘overdose’, especially on those that are not quickly metabolized.
Sometimes, people are not sure exactly why they are using multivitamins. It’s written everywhere, and advertised that you need these vitamins for healthy growth and vitality. Sometimes, these pills may contain a little more than they say they would and have some elements that your body may either have no need of or cannot metabolize. Regardless of the fact, the right doses of the right elements in the body always have the right outcome. What you actually need to know is what, and how much.
The Importance of Vitamins And Minerals
Just so you know, a little bit of science about how important vitamins actually are, and if they are needed at all. You know, you see several pharmaceutical companies push certain drugs for ‘health and vitality’ sometimes cheapening the effect and the importance of having these minerals. Truth be told, vitamins and minerals are only needed in the body in trace amounts, and they work in such ways that they either help to further or regulate certain metabolic and chemical processes in the body or are there to perform certain active roles in the body. The vitamins needed in the body are vitamins ADEK, vitamins C, and the vitamin B group which have B1 all the way through to B12, skipping some numbers of course.
The minerals needed by the body can be anything from certain metal elements like copper, and iron, to other elements in the periodic table like fluoride, manganese, phosphorus, iodine, sulphur, just to name a few. It must be interesting to find out that our body needs these elements, which when viewed outside the body to be huge and have no place in the body, you would find that their place is cut out for them, and definitely necessary. These nutrients in trace amounts regulate very important centers in the body from the brain to the intestines, helping with transmitting of neuro impulses, growth of an individual.
- Vitamin D
Good level of Vitamin D in the body is necessary for the body’s health. This is because when you start to do the keto diet, you stand a higher chance of developing a vitamin D deficiency. Vitamin D as we know it, is good for several bodily functions. It helps the body absorb calcium. Calcium can easily be deficient in anybody who is doing the Keto diet, and calcium is very important for bone strengthening. This results in people struggling with osteoporosis.
Vitamin D works good support for the human body’s immune system. This is because cellular growth, the general health of the bones and how well your body reacts to any inflammation is dependent on the body’s calcium stores. People say that you get vitamin D from the sun, but apart from that, there are very few food options that give vitamin D to people. This is why it is important to know your vitamin D levels and supplement if need be. Only do so with a doctor’s prescription, because vitamin D is fat-soluble and so you can have increased amounts in your system.
- Vitamin A
This vitamin is called Retinol and is not missing from any keto diet. There are rich sources of the vitamin in meat, spinach, kale, and other green leafy vegetables. These foods form a good part of what is required in a low carbs diet. Therefore, as long as you are eating the right measurements of food, having external supplements might be a bit overboard, unless, of course, you know or have checked your vitamin A levels and have found them deficient.
Retinol is excellent for night vision eyesight, thus a poor level of retinol in your body means you struggle to see at night.
- Omega 3s
Omega 3 oil is rich in eicosapentaenoic acid, and docosahexaenoic acid which on their own reduces inflammations reduces the risk of heart disease and also has nootropic effects. For people who are maintaining a keto diet need supplements for omega 3 supplements. These are helpful because they help in maximizing the entire impact a keto diet has. According to a study, people who use omega 3 fatty acids noted that there was a decrease in the number of triglycerides or other inflammatory markers. Those who did not use omega 3 fatty acids tend to have larger numbers of inflammatory markets.
Can You Get Enough Vitamins From Food Alone
The way the human body is made, vitamins and minerals are needed in trace elements to make the necessary changes and affect the metabolic processes of the body. However, due to issues with the food we eat, not being fully aware of the kinds of minerals and vitamins we need, it is always noticed that people who do not have a good idea of what is needed for their bodies always end up being deficient.
Since the chances of being deficient far outweigh the chances that each person is in full control of the nutrients they eat, it is then necessary to incorporate vitamin supplements into the diet. Vitamin supplements and minerals, in the right doses, tend to do the work of the needed vitamins, taking care of any lack that the person should have. These result in good features like good hair, good skin, a good metabolism rate, an amazing appreciation for the food eaten and many other excellent effects.
Should I Take A Multivitamin?
This is a question that has plagued several people who are generally concerned about what they eat and how their body appreciates the food received. There are many things to consider before choosing to supplement your diet with certain vitamins and minerals.
Therefore, in order to choose which vitamins are needed for you to supplement, you might want to start by choosing which vitamins you might be lacking. Not knowing which vitamins to choose goes a long way in causing a misbalance in your eating and the overall effect of the food ingested. You might also run at a risk of overdosing on certain minerals at the expense of one’s that you may be deficient in.
When it comes to multivitamins, always choosing to be aware of the effects of these minerals in the body goes a long way to allow you know which multivitamins you might be lacking and how to replace them.
How to Choose Multivitamin For Your Low-Carb Diet
When choosing the Ketogenic route of eating, you should be aware of the various ways by which you could optimize your health as well as properly appreciate the food given to you. Keto dieting removes a good number of options for food, meaning there are some nutrients that you might be lacking, so based on research, how you feel, what you need to do daily and the amount of energy you burn on a daily, you can make your choice. Always research first!
Sugar Free Options with Low Fat Diet
If you want to be continuously well and eat well, you might have to dutch the sugar with your keto diet for sugar-free or low sugar options. Ketosis requires that the sugar consumption be reduced therefore being creative with the options you have goes a long way to determine how healthy you will be. There are a good number of low carb sweetness you can opt for, instead of the usual sugar, in case you were wondering how to get through the process of sticking to low sugar diets.
Here are two examples you could use:
- Stevia – a naturally-derived sweetener that contains low carbohydrates at all has the ability to also reduce blood sugar levels. It is generally sweeter than ordinary sugar, so you would want to monitor how much you pour into your food. It is also available in both powder and liquid forms.
- Erythritol – You would be amazed at what you find once you research. This is a sweetener which is 80% as sweet as sugar. It has a smaller weight molecularly, digests easily and contains about 5% of the calories that normal sugar contains.
Going Iron Free With Keto Diet?
Luckily, iron is not a nutrient you need to supplement by all means with keto dieting. This is because a good number of keto foods contain iron in large quantities. The only issue is, these stores of iron are not ones that are easily absorbed by the body. You need about 18mg daily for your body to function at its maximum. You could adopt taking a daily supplement of iron just so that you do not feel weak or lethargic. Before you go on to supplement, checking with your doctor on your iron level and then finding out if supplementation is at all necessary.
Extra Strong B and C vitamins
The largest vitamin group is vitamin B. The most common vitamin also needed by the human body is vitamin C. Together vitamin B and vitamin C make some of the most widely available and also widely used vitamins. The fact that the vitamins are water-soluble means they are easily digested, and easily biologically available for people who want to supplement these vitamins.
Vitamin B complex actually takes care of a whole lot of metabolic processes from sending neuronal messages to serving as a co-factor for a rate-limiting step in the biodegradation of carbohydrates. Vitamin C is helpful for collagen repair and so people without adequate amounts of vitamin c might find themselves suffering from poor wound healing and easy bruising. It is always a good idea to supplement with these vitamins because they can never be in excess in the body.
Electrolytes: Sodium Potassium, Magnesium
Electrolyte supplement is very important especially at the beginning of the switch from the regular diet to the ketogenic diet. This is because the water loss from the body is increased, thus, increased deficiency in electrolyte levels. These electrolytes can drop, resulting in symptoms of what is called Keto flu. These symptoms include muscle cramps, fatigue, and headaches.
If you are working out, you might have to supplement even more of the ions because you would end up losing more water and electrolytes through your swear. Sodium can be added from the diet in salts, potassium, and magnesium-rich foods can be incorporated into the diet, example green leafy vegetables, seeds. These are rich in the ions, and therefore can help curb any electrolyte imbalance you might feel.
Extra Ingredients: Chromium, L- Carnitine, Co-enzyme Q10, Probiotics
When it comes to extra or special nutrients that the body might need, these are all auxiliary nutrients that enable the body to do its functions even with the vitamins mentioned earlier. To reduce the chances of you getting the keto flu, you might want to have enough of these added ingredients.
- Chromium – This is a nutrient that is necessary for insulin regulation. Because there is a small about if carbs in the body, in order not to go into hypoglycemic states, there needs to be strict regulation of the insulin produced. Chromium does a great job of this. Bodybuilders enjoy using chromium a lot to increase the muscle cell sensitivity, affect glucose metabolism, increasing its uptake because it is now in smaller amounts unless Gluconeogenesis occurs. It is simply a good addition to anyone who needs healthy metabolic processes to prevail.
- L-carnitine – this nutrient is special for keto dieters because it helps you to lose weight, mobilizes all the fat from your deposits or stores. This fat can then be moved into the mitochondria to release more energy. Basically, it enhances fat metabolism, which is of the utmost importance in keto dieting since the carbohydrate stores. Once the body is ready to breakdown fat, then your keto dieting is a success, and L-carnitine will definitely help with that.
- Co-enzyme Q10- 100-300mg daily is enough to supplement of this antioxidant in order to help for the whole energy production process. The body already makes some, but as you grow, the amount produced reduces, and exogenous supplementation might be of necessity. This co-enzyme helps the mitochondria release the energy necessary. Without this co-enzyme, the mitochondria can easily be destroyed leading to fatigue.
- Probiotics – a quality probiotic supplement is definitely needed if you want to help the bacteria in the intestines. Look for supplements that have no sugars and that have more live bacteria that are ready to work once anyone ingests them.
Greens Powder vs Multivitamins
Before any healthy comparison can be made, it is necessary to know what Greens powder is. Greens powder is a sure way to increase guys plant intake when doing the keto dieting regimen. This is usually a mixture of leafy vegetables like wheatgrass, kale, broccoli, spinach, and others, which can be added into smoothies, shakes, and drinks to make your eating of leafy greens better. Choosing that over multivitamins is not much of a fair choice. All hands should be on deck when it comes to the correct metabolism of the keto diet. The green powder alone is not enough to offer individuals with all the vitamins needed to boost the energy-making process. Therefore, choose multivitamins, and then supplement with Greens powder if you have an aversion to the leafy vegetables. All hands on deck.
If you have thought long and hard about the pros and cons of doing the keto diet, well, this article hopefully has prepared you for any eventualities especially when it comes to which multivitamins you may be lacking when you choose to embrace the keto diet.
Hopefully you now know which nutrients to look out for, supplement, and enjoy your keto lifestyle at its peak. This would mean your energy production is at a maximum. Having all these auxiliary nutrients around would definitely shape up your eating habits and choose healthy, intentional living at the end of the day!