{"id":3130,"date":"2022-02-01T14:54:08","date_gmt":"2022-02-01T14:54:08","guid":{"rendered":"https:\/\/www.go-keto.com\/?page_id=3130"},"modified":"2025-02-22T13:42:39","modified_gmt":"2025-02-22T13:42:39","slug":"mineral-deficiencies-on-a-keto-diet-and-how-to-handle-them","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/mineral-deficiencies-on-a-keto-diet-and-how-to-handle-them\/","title":{"rendered":"Mineral deficiencies on a keto diet and how to handle them"},"content":{"rendered":"

When you decide to go on a keto diet, or any other diet, you will have to exclude certain foods or even entire food groups from your meals. A ketogenic lifestyle means sticking to a high-fat diet and drastically limiting your intake of carbohydrates. But logically, you might have some concerns: do I get enough nutrition? Or worse, is it possible to have any nutritional deficiencies?<\/strong><\/p>\n

While the keto diet mostly includes tons of leafy vegetables and nutrient-rich foods like avocados and eggs, it is possible to end up with a nutrient-poor diet. After all, coming up with low-carb, high-fat foods severely lacking in nutritional value is relatively easy if you don\u2019t keep track of what you put into your body.<\/span>\u00a0<\/span><\/p>\n

The best way of ensuring you are getting all the crucial nutrients your body needs for optimal performance, is by incorporating nutrient-dense foods. However, sometimes you might not have access to a healthy meal, or you simply need a little support.<\/span>\u00a0<\/span><\/p>\n

Including <\/span>supplements<\/b><\/a><\/span> in your keto plan is an excellent way of getting all the crucial minerals and vitamins that you might be missing. Furthermore, supplements significantly reduce the chances of experiencing symptoms as keto flu. They also substantially increase body performance, especially when you want to work out while being on a keto diet.<\/span>\u00a0<\/span><\/p>\n

What minerals and vitamins should you look out for while being on a ketogenic diet? And why are these micronutrients so crucial in the body?<\/span>\u00a0<\/span><\/p>\n

Micronutrients: What your body needs constantly<\/span><\/b>\u00a0<\/span><\/h2>\n

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Micronutrients can be seen as one of the major groups of nutrients your body needs, as they include all of your required vitamins and minerals.<\/span>\u00a0<\/span><\/p>\n

Vitamins are good for a number of things. Energy production, building your immune system and blood clotting, for example. Minerals play a large part in various body processes, such as body growth, bone health and fluid balance.<\/span>\u00a0<\/span><\/p>\n

Vitamins and minerals are typically found in proteins, fats and carbs. But micronutrients can also be found in trace amounts and encompass minerals, vitamins, phytochemicals, fatty acids and antioxidants.<\/span>\u00a0<\/span><\/p>\n

Consuming a complete micronutrient profile is vital for:<\/span>\u00a0<\/span><\/p>\n

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  • Improving your body\u2019s cognitive function<\/span>\u00a0<\/span><\/li>\n
  • Boosting your immune system<\/span>\u00a0<\/span><\/li>\n
  • Improving bone density and skin health<\/span>\u00a0<\/span><\/li>\n
  • Slowing down the ageing process<\/span>\u00a0<\/span><\/li>\n
  • Keeping you sharp mentally<\/span><\/li>\n<\/ul>\n

    Maintaining mental sharpness<\/strong><\/h4>\n

    As most meals include a plate that is at least half-full of vegetables, getting these nutrients on the keto lifestyle should not be a concern. But be mindful about your intake: you might experience certain deficiencies if you\u2019re only opting for foods with little mineral and vitamin content.<\/span>\u00a0<\/span><\/p>\n

    Important minerals and vitamins for your Keto Diet<\/span><\/b><\/h2>\n

    To effectively plan a nutrient-dense diet, you will need to know which nutrients are of utmost importance, especially when you are doing keto. Below you find the vitamins and minerals you want to incorporate in your keto diet, plus the keto-friendly foods and supplements that contain them.<\/span>\u00a0<\/span><\/p>\n

    Sodium and Potassium<\/strong><\/h4>\n

    As your body tries to lose carbs, it loses a great deal of electrolytes (sodium and potassium). Many people believe sodium should be avoided but it is actually a critical electrolyte. It regulates blood pressure, keeps the water levels balanced, and helps your body to absorb other micronutrients.<\/span>\u00a0<\/span><\/p>\n

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