The ketogenic (keto) diet is a low-carb, high-fat eating plan that can offer benefits like weight loss and improved energy. However, cutting out carbs can also mean reducing or losing some important nutrients. Keto enthusiasts often turn to supplements to fill nutritional gaps and ease the transition into ketosis. This article breaks down which supplements can genuinely support a keto lifestyle and which ones you might not need. We’ll cover the most useful keto supplements (and why they help), as well as a few hyped products to skip.

Top Keto Supplements to Consider

Maintaining a balanced intake of nutrients is key to feeling your best on keto.

Below are some of the most valuable supplements that can support your health and performance on a ketogenic diet.

MCT Oil – Fast Fuel for Ketosis

MCT oil is a supplement made of medium-chain triglycerides, typically extracted from coconut oil. MCTs are special fats that the body can convert into ketones rapidly. This means MCT oil provides quick energy and helps you stay in ketosis (the fat-burning metabolic state). Many keto dieters use MCT oil to boost ketone levels for benefits like reduced cravings and improved mental clarity. Some research even suggests MCT oil might enhance exercise performance by providing an efficient energy source for muscles. For best results, choose a pure form of MCT oil such as caprylic acid (C8), which has been shown to raise ketones more effectively than other types of MCT. Start with a small dose (about 1 teaspoon) to let your body adjust, since too much MCT at once can upset your stomach. You can add MCT oil to coffee, smoothies, or salad dressings throughout the day for an easy energy and ketone boost.

Bottom line: MCT oil is one of the most potent keto supplements for quick energy – just be sure to use a high-quality pure C8 oil for maximum benefit.

Electrolytes – Sodium, Potassium, and Magnesium

Electrolytes are minerals (like sodium, potassium, and magnesium) that keep your nerves firing and muscles working properly. When you start a keto diet, your body sheds a lot of water weight as glycogen (stored carbohydrate) is depleted, and along with it you flush out electrolytes. Ongoing ketosis also leads to lower insulin levels, which causes your kidneys to excrete more sodium.

This electrolyte loss is a major reason people experience the “keto flu” – symptoms like fatigue, headaches, muscle cramps, and irritability in the first weeks of keto. Replenishing electrolytes is crucial to prevent these side effects and to feel your best on a low-carb diet. While it’s ideal to get minerals from foods, sometimes it’s not enough, so supplements can help you meet daily needs. Commonly recommended electrolyte targets for keto dieters:

By maintaining your sodium, potassium, and magnesium intake, you can ward off muscle cramps and dizziness and keep your body in balance while in ketosis.

Bottom line: Don’t overlook electrolytes – supplementing these minerals can make the difference between feeling awful and feeling great on keto.

Folate (Vitamin B9) – Brain and Metabolism Support

Folate is a B-vitamin essential for making DNA and supporting brain function. Unfortunately, folate can be harder to get on a ketogenic diet. Its best sources are leafy green vegetables and enriched grains, which you might eat less of when cutting carbs

Low folate levels are linked to problems like cognitive decline, depression, fatigue, and even higher risks of heart disease or stroke

To ensure you’re meeting your needs, a folate supplement is worth considering.

Important: opt for methylfolate (sometimes labeled as 5-MTHF) instead of folic acid. Methylfolate is the active form of folate that your body can readily use. Many people have a common genetic mutation (MTHFR mutation) that makes it difficult to convert plain folic acid into the usable form ( MTHFR Gene & Folate v Folic Acid – Marea Wellness ). By taking methylfolate, you bypass that issue and give your body folate it can directly put to work. The recommended amount is about 400 mcg of folate per day, which is the typical daily value for adults. Also, keep in mind folate works together with vitamin B6. If you’re not eating much meat (a good source of B6) on your keto diet, you may want to ensure you’re getting enough B6 as well, since folate and B6 support each other in the body.

Bottom line: Folate is vital for your brain and metabolic health. If your keto diet lacks folate-rich veggies, take a daily methylfolate supplement to protect your health (and consider pairing it with vitamin B6 if needed).

Oxaloacetate – Boosting Cellular Energy

Oxaloacetate is a compound involved in the Krebs cycle – the process our cells use to produce energy. In simple terms, it helps kick-start energy production in your mitochondria (the “power plants” of cells).

Supplementing with oxaloacetate is somewhat new in the keto community, but early research is intriguing. Animal studies suggest that oxaloacetate can make cells behave as if they are in a calorie-restricted state, triggering the creation of more mitochondria. More mitochondria means greater capacity for energy generation in cells. In theory, this could translate into better endurance and “cleaner” energy, which is appealing when you’re running on fat for fuel. Some keto-focused supplements include oxaloacetate to help users feel an extra energy boost. For example, there are oxaloacetate lozenges available that you can take before activities or workouts. A typical usage might be one lozenge up to five times a day, as needed, to support cellular energy production

While research in humans is still limited, oxaloacetate shows promise as an advanced supplement to supercharge your energy levels on keto.

Bottom line: Oxaloacetate isn’t essential for everyone, but it may be worth a try if you’re looking for an extra edge in cellular energy. Be sure to follow product instructions and monitor how you feel.

Magnesium – An Essential Mineral (Often in Short Supply)

Magnesium deserves a special mention (even though we listed it under electrolytes) because it’s so crucial and commonly lacking in ketogenic diets. This mineral is involved in hundreds of reactions in the body, including regulating blood sugar, supporting the immune system, and generating energy.

As a result, magnesium deficiency is a real risk if you’re not deliberately including other magnesium sources.

Not getting enough magnesium can lead to muscle cramps, insomnia, irritability, and fatigue – some of the very symptoms people report as “keto flu.” Taking a magnesium supplement can help prevent these problems and improve your overall well-being on keto. Aim for about 200–400 mg of magnesium daily (the exact amount can depend on your individual needs). Good forms to look for include magnesium citrate, glycinate, or gluconate, which are more easily absorbed. You can take magnesium in the morning to support daily energy, or at night if you find it helps relax you for sleep.

Bottom line: Magnesium is a must-have mineral. Since keto diets cut out many magnesium-rich foods, consider supplementing it to meet your daily requirement and keep issues like cramps and low energy at bay.

Greens Powders – Easy Way to Get Your Veggies

Everyone knows vegetables are important for vitamins, minerals, and fiber. However, some keto dieters struggle to eat enough leafy greens and other veggies (especially if they’re focused on hitting high fat targets or if they’re on very low-carb limits). A greens powder supplement can bridge this gap. These products are essentially concentrated, dehydrated vegetables and algae in powder form. Common ingredients include spinach, kale, broccoli, wheatgrass, spirulina, and more – all dried and ground up to retain their nutrients. Greens powders “pack a nutritional punch,” providing many of the benefits of veggies in a quick scoop that you can mix into water or a smoothie. This is a convenient way to boost your intake of micronutrients and antioxidants without additional carbs. For instance, if you don’t have time to prepare a big salad, you might throw a serving of greens powder into your protein shake in the morning. Keep in mind that greens supplements are not a complete replacement for fresh vegetables (which also give you fiber and satiety), but they are a useful addition to your regimen. They ensure you’re still getting plant-based nutrients for overall health while staying in ketosis.

Bottom line: If your vegetable intake is low on keto, a greens powder can help supply important vitamins and plant nutrients. Mix it into a drink and you’re good to go, no salad required.

Keto Supplements You May Not Need (You Can Skip These)

Not every pill or powder marketed to keto dieters is beneficial. In fact, some so-called “keto” supplements are unnecessary or even counterproductive. Here are two common ones that you’re better off passing on, according to experts and science.

Exogenous Ketone Salts (BHB Supplements)

Exogenous ketone supplements (often sold as BHB salts, with compounds like sodium beta-hydroxybutyrate) promise to put you into ketosis quickly by flooding your body with ketones. It’s true that they can spike your blood ketone levels for a short time. However, having ketones show up in your blood doesn’t mean your body is actually using them for energy or that you’ll lose more fat. Ketone salt products have a fundamental issue: they are usually a racemic mixture, which means they contain two forms of the ketone molecule – D-BHB and L-BHB in equal parts. The human body can only effectively use the D-form of BHB; the L-form is not utilized as fuel. In fact, the L-form ketones still register on a blood test, but essentially they just circulate without providing benefits. Some research indicates the L-form may be metabolized in a way that could even be harmful over time. As Dr. Richard Veech, a leading ketosis researcher, explained: the D-form is the only ketone that’s effective, and the L-form is “completely different… it’s cheaper to use the racemic salt, but the effects are not only inaccurate, but could be harmful.” Moreover, ketone salts often come with added sodium or other minerals in high amounts, which can be taxing if you’re taking them frequently. The consensus is that exogenous ketone supplements are not a magic shortcut to ketosis.

Bottom line: Save your money – your body will produce the right ketones on its own through diet. Instead of relying on ketone drinks or pills (which give you unusable ketones and extra salt), focus on maintaining a proper keto diet and using MCT oil or other proven methods to support your ketone production.

Emulsified MCT Oil (Keto Creamers)

Emulsified MCT oil is basically regular MCT oil that’s been pre-blended with emulsifiers (substances that help mix oil and water) to make a creamy, easily mixable product. You’ll often see these sold as “keto coffee creamers” or flavored MCT powders/liquids that instantly dissolve into beverages. While that sounds convenient, emulsified MCT oils are usually weaker and more processed than plain MCT oil. By volume, you get less actual MCT fat per serving because it’s diluted with other ingredients that make it mix well. In fact, as noted earlier, only the C8 and C10 types of MCT really boost ketones significantly – but many emulsified products include a lot of lauric acid (C12) or other additives that don’t increase ketones effectively. Always check the label: some keto creamers add fillers like corn fiber, starches, or even sugar syrups for flavor, which could add carbs and potentially kick you out of ketosis. In short, emulsified MCT oils are a marketing gimmick that offers less benefit for a higher price. If you want to add MCT to your coffee or drink, you’re better off using regular high-purity MCT oil (and just blending it yourself if separation is an issue). You’ll get more potent ketone-raising fats and avoid any hidden carbs.

Bottom line: Skip the fancy “instant mix” MCT products. Stick with pure MCT oil to maximize your results on keto.