Do You Need Supps On A Keto Diet?

 People on Ketogenic Diets Might Consider Supplements

Blog | Supplements & Nutrition
Published  by Immortal Health System

Keto is Powerful—But Is It Nutrient Complete?

The ketogenic diet is well-known for promoting fat loss, enhancing energy, and improving metabolic health. But there's a hidden challenge: nutritional deficiencies.

Because keto dramatically reduces carb intake and restricts certain food groups—like fruits, legumes, and some dairy—it’s easy to miss out on critical micronutrients your body needs for long-term wellness.

At Immortal Health System, we believe that pairing keto with strategic supplementation can help close those nutrient gaps and maximize your body’s performance, longevity, and resilience.

How the Keto Diet Works

The ketogenic diet works by putting your body into a metabolic state known as ketosis. Instead of burning glucose (sugar) for energy, your body begins to burn fat, producing ketones for fuel. This shift can lead to:

  • Better blood sugar control

  • Increased energy and mental clarity

  • Weight loss

  • Lower cholesterol and improved cardiovascular health

Some research even suggests that fasting and carb restriction may play a role in extending lifespan and lowering the risk of age-related diseases. However, long-term success depends on more than just fat-burning—it requires complete, cellular-level nourishment.

Why Supplements Are Crucial on Keto

Despite its benefits, the keto diet limits certain nutrient-dense foods—like fruits, grains, and legumes—that are natural sources of vitamins, minerals, and fiber. Without supplementation, deficiencies in these key nutrients may arise:

  • Calcium & Vitamin D: Needed for strong bones and muscle function

  • Iron: Essential for energy and immune defense

  • Magnesium & Potassium: Electrolytes that support hydration, muscle control, and heart rhythm

  • Fiber: Often lacking on keto, crucial for gut health and regularity

Ignoring these gaps can lead to symptoms like fatigue, brain fog, leg cramps, and weakened immunity. That’s why smart supplementation is one of the best tools for staying optimized on keto.

6 Must-Have Supplements for Keto Dieters

Here are the top Immortal Health System-approved supplements to consider for anyone following a low-carb, high-fat lifestyle:

🧂 1. Sodium

Sodium levels drop rapidly on keto, especially during the first few days. If not replenished, this can lead to the infamous “keto flu”—fatigue, headaches, dizziness, and nausea.

✅ Start with 4–5g of sodium daily
🧪 Add mineral-rich salt to meals and sip bone broth or bouillon for steady electrolyte balance

💪 2. Magnesium

Magnesium supports muscle contraction, nerve function, blood sugar regulation, and sleep. Keto can deplete it over time.

🧬 Signs of deficiency: Muscle cramps, insomnia, irregular heartbeat
🥦 Natural sources: Leafy greens, avocado, seeds
💊 Consider a chelated magnesium supplement for maximum absorption

⚡ 3. Potassium

This vital electrolyte maintains fluid balance, muscle function, and heart health. It's harder to get on keto because many potassium-rich fruits are restricted.

🥑 Found in avocados, spinach, and meat
🔥 Pro Tip: Steam veggies and retain broth from meat to keep potassium intact
🧴 Supplementation helps prevent cramping and fatigue

🧠 4. Omega-3 Fatty Acids

Keto emphasizes fats—but not all fats are created equal. Omega-3s are essential for heart, brain, and joint health.

🐟 Eat wild-caught fatty fish like salmon or sardines 3x per week
🥚 Use omega-3-rich eggs
💊 Not a fish lover? Go for a high-quality fish oil or plant-based DHA/EPA

☀️ 5. Vitamin D

Often called the “sunshine vitamin,” vitamin D is vital for bone strength, mood regulation, immune support, and hormone balance.

🚫 Many people on keto (and off) are deficient due to indoor lifestyles
💊 A daily vitamin D3 supplement can help you maintain optimal levels, especially in winter or low-sunlight environments

🦴 6. Calcium

Cutting out milk or grains can reduce calcium intake, which is crucial for bone density, nerve signaling, and muscle contraction.

🥬 Good sources: Sardines (with bones), leafy greens, and fortified almond milk
💊Supplement if these foods aren’t staples in your diet

Consider a Keto-Specific Multivitamin

If you want an all-in-one solution, Immortal Health System’s upcoming Keto Multi+ formula (coming soon) is built for low-carb lifestyles. It contains bioavailable forms of magnesium, zinc, B vitamins, vitamin D, omega-3s, and more — designed to support peak performance on keto.