Macro and micronutrients are essential components of a complete and balanced diet, that optimises health and body function. Macronutrients are the large molecules that constitute the largest component of nutrients that the body needs to function properly.
This include the macromolecules carbohydrates, proteins, and fats. Micronutrients on the other hand, are required in smaller amounts, and include vitamins and minerals, such as vitamin D and sodium[1][2].
These can be acquired through whole foods and nutrient dense fruits and vegetables.
Table of contents
Importance of macro and micronutrients on keto
Importance of proper supplementation on keto
Common nutrient deficiencies on the keto diet
Common vitamin deficiencies on keto
Minerals and common deficiencies on keto
Fibre intake and common deficiencies on keto
Supplementation on keto: Dosage and risks
Importance of supplementation and diet on keto
Importance of macro and micronutrients on keto
Macronutrients
When present, carbohydrates are the body’s preferred source of energy, and provide essential fuel to the brain and muscles. Carbohydrates are present in different forms, including sugars, fibre and starches.
Common carbohydrates include breads and pasta, which are broadly eliminated on a keto diet[1].
Proteins are essential macronutrients that are important for building and repairing tissues in the body, including muscles, bones, and organs.
Proteins are large molecules that are composed of smaller units, called amino acids.
Common sources of protein are fish, eggs and meat[1].
Fats are essential molecules that are necessary for the absorption of vitamins and minerals, and play an important role in hormone production and cell function[1].
Fats are hydrophobic hydrocarbon molecules and are composed of fatty acids and glycerol.
Common sources of fats are dairy, oils and fatty meats.
Micronutrients
Micronutrients, on the other hand, are consumed in much smaller quantities and include vitamins and minerals. These micronutrients are essential for many body functions, with deficiencies leading to potentially serious health complications[2].
For example, vitamin D is important for bone health, while iron is necessary for oxygen transport in the blood[1].
It is important to maintain a balanced diet that includes a variety of foods to ensure that the body gets all the macro and micronutrients it needs. A deficiency in any of these nutrients can lead to serious health problems.
Importance of proper supplementation on keto
On the keto diet, carbohydrates are drastically reduced in order to keep the body in a state of ketosis.
While restricting carbs and being in a state of ketosis comes with a host of health benefits, it is important to consider whether you are still getting all the micronutrients that your body requires for optimal functioning.
It is common for carbohydrates such as bread to be fortified with additional vitamins and minerals, to ensure people are getting the micronutrients they need[3]. However, following a keto diet will eliminate such foods, which could increase the risk of micronutrient deficiencies.
Taking micronutrient supplements on the ketogenic diet can be important to ensure that your body is getting all the essential nutrients it needs.
Since the keto diet involves restricting certain food groups, such as grains and fruits, it can be challenging to get all the necessary vitamins and minerals solely from the foods you eat[2]. As a result, supplementation on keto can be more important than on a non-restrictive diet.
Common nutrient deficiencies on the keto diet
Due to the restrictive nature of keto, many nutrient-rich foods are eliminated, or significantly reduced on the diet[4][5]. This can lead to deficiencies in important nutrients such as fibre, vitamin C, potassium, and magnesium.
These deficiencies can result in various health problems, such as constipation, muscle cramps, fatigue, and weakened immune function[2].
By supplementing with key nutrients on the keto diet, you can ensure optimal health and help prevent nutritional deficiencies.
Common vitamin deficiencies on keto
Vitamins are essential micronutrients that are required in small quantities for the proper functioning of the body. They play a crucial role in several physiological processes such as cell growth, metabolism, immune function, and energy production.
Vitamins are classified into two groups, water-soluble and fat-soluble[2].
Water-soluble vitamins include the B vitamins and vitamin C, which are excreted in the urine if consumed in excess.
Fat-soluble vitamins, such as vitamin A, D, E, and K, are stored in the body’s fat tissues and liver and can accumulate to toxic levels if taken in excess.
Common vitamin deficiencies on keto
On the keto diet, some of the common vitamin deficiencies are vitamin D, vitamin B12, and vitamin C.
Vitamin C
The low intake of fruits and vegetables on the keto diet may lead to vitamin C deficiency, which can cause scurvy, a condition characterized by bleeding gums, joint pain, and fatigue. This can result in a serious complications and the condition can be fatal if left untreated.
Vitamin D and B12
Similarly, the low intake of dairy products and fortified foods may lead to vitamin D and vitamin B12 deficiency. Vitamin D is essential for bone health, and its deficiency can lead to osteoporosis, rickets, and muscle weakness[4].
Vitamin B12 is essential for the proper functioning of the nervous system, and its deficiency can lead to anaemia, nerve damage, and cognitive impairment[4].
Proper supplementation can reduce the risk of vitamin deficiencies
The best way to minimise the risk of vitamin deficiencies on the keto diet is to include a variety of nutrient-dense foods in your diet, such as leafy greens, cruciferous vegetables, nuts, seeds, and fatty fish.
However, supplementation may also be necessary in some cases, especially for individuals who are unable to meet their nutrient needs through diet alone[2][6].
For example, vitamin D supplementation may be necessary for individuals who have limited sun exposure or who are unable to obtain sufficient vitamin D from dietary sources. Similarly, vitamin B12 supplementation may be necessary for individuals who follow a strict vegan or vegetarian diet[2].
Vitamin supplements are a relatively simple way to ensure all your vitamin needs are met. This can be in the form of individual supplements, multivitamin tablets, powders or gummies.
When supplementing vitamins on a keto diet, it is important to choose high quality, bioavailable forms to maximise their effect. It is also important to follow the recommended dose as exceeding this can lead to health issues.
Minerals and common deficiencies on keto
Similarly to vitamins, minerals are key micronutrients that the body needs to function correctly.
They are important for a wide range of processes, including building strong bones, maintaining healthy blood pressure, and helping muscles and nerves function optimally. Some of the most important minerals for overall health include calcium, magnesium, potassium, sodium, zinc, and iron[7][8].
Common mineral deficiencies on keto:
On the keto diet, it’s important to pay close attention to mineral intake, as some common mineral deficiencies can arise.
For example, due to the limited intake of fruits and vegetables on the keto diet, individuals may not be getting enough potassium, magnesium, and calcium.
Mineral deficiencies can occur on the keto diet due to a number of factors.
One of the main reasons is the restriction of certain food groups, such as grains and some fruits, which can be a significant source of minerals.
In addition, the diuretic effect of the low carb diets can lead to increased excretion of important minerals through urine, which can cause electrolyte imbalances through loss of minerals such as sodium, potassium, and magnesium[7].
It is also common for those on the keto diet to consume high amounts of animal products, which can be low in minerals such as potassium, magnesium, and calcium, which are commonly found in plant-based foods.
This lack of diversity in the diet can also contribute to the development of mineral deficiencies[7][8].
Not necessarily specific to keto, but mineral deficiencies can be exacerbated by inadequate food preparation, such as overcooking or boiling vegetables, which can lead to the loss of minerals through leaching[7].
Therefore, it is important to pay close attention to food preparation methods and to incorporate a variety of raw plant-based sources of minerals in the diet.
Adverse effects of mineral deficiencies:
The adverse effects of mineral deficiencies on the keto diet can vary widely, with some being more serious than others.
Sodium
Sodium deficiency is common on a keto diet due to the reduced intake of carbohydrates, which are often high in sodium. This is exacerbated by the diuretic effect of carbohydrate restriction, which leads to further sodium loss.
Adverse effects of sodium deficiency on the keto diet may include muscle cramps, dizziness, and low blood pressure[8].
Sodium is important for regulating fluid balance in the body and maintaining healthy blood pressure. Inadequate sodium intake can lead to dehydration and electrolyte imbalances[8].
Potassium
On a keto diet, potassium deficiency can occur due to reduced intake of high potassium foods like fruits, vegetables, and legumes. Adverse effects of potassium deficiency on the keto diet may include muscle cramps, weakness, and fatigue[9].
Potassium is also important in regulating fluid balance in the body, and lack of potassium can lead to dehydration and electrolyte imbalances.
Additionally, potassium plays a role in maintaining healthy blood pressure and heart function, and deficiencies can increase the risk of cardiovascular disease[9][10].
Magnesium
Magnesium deficiency is another common issue on the keto diet, as many high-carb whole foods are restricted or eliminated. This commonly includes fruits and some vegetables[11].
Symptoms of magnesium deficiency can include muscle cramps, fatigue, weakness, and mental fog. More severe deficiencies can lead to heart arrhythmias and seizures[11].
Research has also linked magnesium deficiency with insulin resistance and an increased risk of type 2 diabetes[12].
Calcium
Calcium is an essential mineral that is necessary for maintaining healthy bones and teeth, as well as for proper functioning of the nervous, muscular, and cardiovascular systems.
Deficiencies in calcium on a keto diet can lead to a variety of adverse effects, including osteoporosis, weak bones, and tooth decay. In addition, low levels of calcium can also increase the risk of developing high blood pressure and cardiovascular disease[13].
Symptoms of calcium deficiency may include muscle cramps, numbness or tingling in the fingers or toes, and abnormal heart rhythms[13].
Proper mineral supplementation can help prevent deficiencies
Fortunately, mineral deficiencies on the keto diet can be resolved through improved diet and supplementation.
Minerals can be taken in a similar manner to vitamin supplements, and can often be combined in capsules to make daily supplementation simpler. To ensure overall health, minerals can be supplemented in a standard capsule/tablet at predetermined dosages.
However, in cases where specific deficiencies have been highlighted through blood tests, it may be necessary to supplement with individual minerals.
Different minerals require different dosages, so it is important to correctly follow the recommended dosage. Some minerals are best taken with food, while others should be taken on an empty stomach.
It is also important to check with a healthcare professional if you are taking any other medication, as there could be potential interactions that are harmful[2].
While supplements can ‘top-up’ your diet, it is still best to focus on getting as many minerals as possible from whole food sources. Some great mineral-rich foods that are suitable for the keto diet include leafy greens, nuts and seeds, avocados, and fatty fish such as salmon[2].
Minerals are a core diet component necessary for overall health and well-being, and it is therefore important to pay close attention to mineral intake on the keto diet.
Common mineral deficiencies can have adverse effects on health, but these deficiencies can be corrected through supplementation and a focus on whole food sources.
By being mindful of mineral intake and taking steps to ensure adequate consumption, individuals on the keto diet can maintain optimal health prevent deficiencies[7].
Fibre intake and common deficiencies on keto
Fibre is an essential nutrient that is crucial for maintaining a healthy digestive system.
It is a type of carbohydrate that cannot be digested by the body, but plays a vital role in keeping the digestive system healthy[14]. Fibre can be categorized into two types; soluble and insoluble.
Soluble fibre is soluble in water and forms a gel-like substance in the digestive system, which helps to slow down the absorption of nutrients, regulate blood sugar levels, and lower cholesterol levels.
Insoluble fibre, on the other hand, does not dissolve in water, but adds bulk to the stool, promotes bowel movements, and prevents constipation[14][15].
Fibre deficiency on the keto diet
On a keto diet, many individuals tend to reduce their carbohydrate intake, which can lead to a deficiency in fibre.
Common fibre-rich foods that are reduced on the keto diet include legumes, fruits, and some vegetables[2].
Without sufficient fibre intake, individuals may experience adverse effects such as constipation, abdominal pain, bloating, and diarrhea. Low fibre intake can also lead to an increased risk of chronic diseases such as heart disease, diabetes, and colon cancer[15].
Plant-based keto diets tend to have higher quantities of fibre – check out our guides on vegetarian and vegan keto diets.
Fibre supplements could improve gut health
To correct fibre deficiencies on a Keto diet, it is important to consume fibre rich foods such as nuts, seeds, low-carb vegetables, and berries. It is also important to ensure that individuals are drinking plenty of water to help the fibre move through the digestive system smoothly.
However, for some individuals, it may be worth considering a fibre supplement, such as psyllium husk, to help meet their daily fibre requirements[14][15]. This can be a particular issue or more stringent keto diets, that eliminate the majority of fruits and vegetables.
When supplementing with fibre, it’s important to start slowly and to gradually increase your intake in order to avoid digestive issues.
It is beneficial to consume a combination of both soluble and insoluble fibres from a variety of sources such as psyllium husk, chia seeds, flaxseeds, and vegetables. It is also important to ensure adequate hydration to ensure the fibre can move transit through the digestive tract smoothly[14].
Supplementation on keto: Dosage and risks
So now you know that supplementation is an important consideration when following a ketogenic diet.
Vitamins and minerals are important for overall health and may be lacking in a low carb diet. In addition, adequate fibre intake is essential for maintaining digestive health and preventing constipation.
But how much should you take of these and what are the risks of overdoing your supplementation?
Vitamin and mineral supplement recommended dosage
When it comes to vitamin and mineral supplementation, it’s important to choose high-quality supplements that are absorbed well by the body. It’s also important to consider the dosing of each supplement.
While some nutrients like vitamin C and the B vitamins may be needed in higher doses on a keto diet, others like vitamin A and vitamin E should be taken in moderate amounts to avoid toxicity[16].
Typical adult dosing requirements of vitamins and minerals for are;
- Vitamin C: 75-90 mg/day
- Vitamin D: 600-800 IU/day for adults, up to 2000 IU/day for those who are deficient
- Vitamins B9 & B12: 400 and 2.4 mcg/day (respectively)
- Sodium: 2300-3000 mg/day
- Potassium: 2000-3000 mg/day
- Magnesium: 310-420 mg/day
- Calcium: 1000-1200 mg/day
- Fibre: 25-30 grams/day
These values are estimates and it is important to note that exact values will vary for each individual, and also depend on factors such as age and gender.
Risks of excessive supplementation
Although supplements can be beneficial, it is important to mention that over-supplementing with vitamins, minerals, and fibre can also have adverse effects.
Overdosing on certain vitamins and minerals can lead to toxicity and other health issues. In addition, excessive fibre intake can result in digestive discomfort and may interfere with nutrient absorption[15].
To avoid over-supplementing, you should stick to the recommended doses and work with a dietitian to determine the best supplements for your individual needs.
As mentioned previously, the priority should be to obtain nutrients from whole food sources whenever possible and to ensure that you are getting a balanced and varied diet[16].
Importance of supplementation and diet on keto
Supplementation can be an important aspect of a healthy ketogenic diet.
Vitamins, minerals, and fibre are important for overall health, and supplementing can help to fill any gaps in nutrient intake. However, it’s important to choose high-quality supplements, follow recommended dosages, and be aware of the risks of over-supplementing.
With careful consideration and a balanced approach, supplementation can be a beneficial addition to a keto lifestyle.
