When following a keto diet, some people experience increased cholesterol levels or other metabolic shifts
- Keto Balance
- Jul 14, 2024
- 2 min read
Updated: Jan 7
When following a keto diet, some people experience increased cholesterol levels or other metabolic shifts. While the diet's high-fat content can elevate LDL ("bad" cholesterol) in some individuals, it can also increase HDL ("good" cholesterol") and reduce triglycerides, which may improve overall heart health. However, if you're concerned about cholesterol or other potential negative effects, consider the following healthy supplements to support your keto journey:
1. Omega-3 Fatty Acids (Fish Oil)
Why: Omega-3s can help lower triglycerides and improve the LDL/HDL ratio.
Sources: Fish oil supplements, krill oil, or algae-based omega-3 for vegetarians.
Dosage: 1,000–3,000 mg of EPA/DHA daily.
2. Psyllium Husk or Soluble Fiber
Why: Soluble fiber binds to cholesterol in the digestive tract, helping to reduce LDL levels.
Sources: Psyllium husk supplements, chia seeds, flaxseeds.
Dosage: Start with 1 teaspoon daily, increasing as tolerated.
3. Plant Sterols and Stanols
Why: These natural substances reduce the absorption of cholesterol in the intestines.
Sources: Supplement capsules or fortified foods.
Dosage: 2–3 grams per day.
4. Magnesium
Why: Keto dieters often lack magnesium, leading to muscle cramps and heart health issues.
Sources: Magnesium citrate or glycinate (better absorption).
Dosage: 300–400 mg daily.
5. Potassium and Sodium
Why: Keto causes water loss, leading to reduced electrolyte levels that can stress the heart.
Sources: Electrolyte supplements or natural sources like avocado (potassium) and Himalayan salt (sodium).
Dosage: Follow guidelines on the supplement; balance sodium intake carefully.
6. Coenzyme Q10 (CoQ10)
Why: Helps improve mitochondrial function, reduces oxidative stress, and may support heart health.
Sources: Supplements available in ubiquinol or ubiquinone form.
Dosage: 100–300 mg daily.
7. Probiotics
Why: A healthy gut microbiome can help manage cholesterol and reduce inflammation.
Sources: Probiotic supplements with diverse strains, particularly Lactobacillus and Bifidobacterium.
Dosage: As directed on the product.
8. Vitamin D
Why: Supports overall health, especially when keto dieters avoid fortified foods.
Sources: Vitamin D3 supplements, fatty fish.
Dosage: 1,000–5,000 IU daily (based on blood levels).
9. MCT Oil
Why: Provides quick energy without impacting cholesterol levels significantly.
Sources: MCT oil or powder (derived from coconut oil).
Dosage: 1–3 tablespoons daily.
10. Curcumin (Turmeric Extract)
Why: Reduces inflammation and may improve lipid profiles.
Sources: Turmeric supplements with black pepper extract (piperine) for absorption.
Dosage: 500–1,000 mg daily.
Other Tips
Monitor cholesterol regularly with your healthcare provider.
Include monounsaturated fats (olive oil, avocados, macadamia nuts) over saturated fats.
Avoid trans fats or highly processed oils.
Important Note
Supplements are helpful but should complement a balanced keto diet rich in whole foods. If cholesterol levels remain concerning, consult a healthcare provider or dietitian to personalize your approach.
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