When you start a ketogenic diet, your body goes through a shift from relying on carbs for energy to using fat as its main fuel source. This can mean a shift in your nutrient needs, too, especially as your body adapts to ketosis.
Certain dietary supplements, including keto vitamins, can help bridge nutritional gaps, ease the transition, and support energy levels and how you feel — alongside proper diet and exercise.
Supplements can make sticking to your diet more sustainable, too, particularly if you’re active, new to keto, or finding it hard to meet your nutrient goals through food alone. We’ll cover some of the best keto supplements and how they can support a low-carb, high-fat eating plan.
Do You Need Supplements on Keto?
Not everyone on keto needs dietary supplements, but they can make a difference, depending on your lifestyle and goals. Some take multivitamins that include essential nutrients like calcium, vitamin D, and vitamin A. Others target keto-enhancing options.
When you first switch to burning fat for fuel, your body goes through an adjustment phase that can bring on fatigue, muscle cramps, or “keto flu.” Supplements like electrolytes or MCTs can help ease that transition and steady your energy.
They’re also useful if you’re active and lose electrolytes through sweat, struggle to get enough vitamins and minerals from food, or want to support long-term metabolic health. The right supplements can help maintain nutrient balance, improve recovery, and help you feel your best.
1. Exogenous Ketones
When you’re on a ketogenic diet, your liver makes ketone bodies like beta-hydroxybutyrate (BHB), acetoacetate, and acetone from fat breakdown. These are known as endogenous ketones. (1)
Exogenous ketones are supplements (usually ketone salts or esters) that supply BHB directly to your bloodstream. They’re basically oral ketones, and among the supplements to get into ketosis faster.
Taking exogenous ketones can temporarily raise your blood ketone levels, which may help you feel more energized, especially before a workout. They can also help alleviate keto flu symptoms during the first few days of keto.
Some research suggests that exogenous ketones reduce appetite by lowering ghrelin, the hunger hormone, which can make it easier to maintain calorie control. They don’t directly accelerate fat loss, though, so they’re not a shortcut to weight management.
Typical doses vary depending on the product, delivery method, and your specific goals. Controlled trials have found 6-12 grams of BHB salts or 20-25 grams of BHB esters to be safe and effective. (2)
Most importantly, be sure to choose products without unnecessary fillers, binders, or hidden carbs, which can interfere with ketosis. Perfect Keto Exogenous Ketone Capsules offer a simple option with pure BHB salts and no additives. Perfect Keto Base provides the same ketone support in a flavored powder form, sweetened naturally with stevia and monk fruit.
2. MCT Oil & Powder
Medium-chain triglycerides (MCTs) are a type of fat that your body absorbs and converts into energy faster than other fats. Since they go straight to the liver for metabolism, they can quickly raise ketone levels and boost energy levels to fuel your brain and muscles. (3)
Foods like coconut oil, butter, and some dairy products contain MCTs, but supplements make it easier to get a consistent amount. Many people add MCT oil or powder to their morning coffee, smoothie, or shake as an energy source and to help control their appetite.
MCT powder is often gentler on the digestive system than MCT oil and mixes more easily into both hot and cold keto drinks. However, taking too much too quickly can cause stomach upset, so start with one teaspoon per day and gradually increase to one tablespoon.Perfect Keto MCT Oil Powder is made from pure MCTs sourced from coconuts, with no added sugars or artificial ingredients. It’s a convenient way to support ketosis, sharpen mental clarity, and sustain energy throughout the day.
3. Collagen
Collagen is the most abundant protein in your body and is the “glue” that holds you together, supporting your skin, hair, nails, joints, and connective tissues. Even with collagen-rich foods like bone broth and high-quality meats, most people still don’t get enough.
A grass-fed collagen supplement provides the building blocks your body needs to keep joints comfortable, support muscle health, and keep connective tissue strong. It’s highly bioavailable, helping reduce inflammation and repair stressed cells. (4) Perfect Keto Grass-Fed Collagen Peptides also include MCTs. This combination is ideal for the keto diet, as MCTs support mental clarity, steady energy, and smoother ketosis, while collagen strengthens your body from the inside out – all while keeping blood sugar impact low and your keto goals on track.
4. Toku Flow
Following a keto lifestyle can support fat burning, but it can also increase the body’s need for healthy circulation to move nutrients, manage inflammation, and clear metabolic waste efficiently.
Toku Flow is a daily powdered supplement designed to promote clear, efficient blood flow and circulation. Its powerhouse ingredient, nattokinase – a natural enzyme derived from the traditional Japanese fermented soybean dish, natto – has been studied for its cardiovascular benefits.
In a 12-month clinical study of over 1,000 participants, a daily dose of 10,800 FU of nattokinase combined with 180 mcg of Vitamin K2 led to a 39.1% improvement in coronary plaque health, a 25% increase in carotid artery flexibility, and reductions in total cholesterol and triglycerides. (5)
Toku Flow can be stirred into any beverage, whether hot or cold, and taken in the morning or at night, with or without food. It helps keep blood flowing smoothly so your heart, muscles, and organs receive the nutrients they need while your body clears what it doesn’t.
It’s an excellent companion to a keto lifestyle, supporting long-term vitality and overall cardiovascular wellness.
5. Electrolytes
Electrolytes are essential minerals, such as sodium, potassium, and magnesium, that help keep your muscles contracting, energy levels steady, and neurological functions in check.
On keto, your body flushes out more water and sodium as insulin levels drop, which means electrolytes are lost more quickly than on other diets. That initial shortage is often the culprit behind the muscle cramps, brain fog, low energy, and digestive issues known as the keto flu.
Note: Alcohol can intensify this effect, so if you’re drinking, you need to pay extra attention to your hydration and electrolyte intake.
Replenishing electrolytes helps prevent some of these symptoms and supports proper hydration and recovery. Recommended amounts vary depending on the electrolyte and the age, sex, and activity level of the individual. The recommended daily amount of potassium, for example, is 3,400 mg per day for adult males and 2,600 mg for adult females. (6) The upper recommended limit for sodium is 2,300 mg per day. (7)
You can get electrolytes from foods like avocados, leafy greens, and salmon, but many people find it easier to supplement. Perfect Keto Daily Electrolytes are formulated for the keto diet and other low-carbohydrate lifestyles to help you rebalance, rehydrate, and feel better.Those with kidney disease or high blood pressure should talk to their doctor before increasing their electrolyte intake. Excess sodium or potassium can pose risks in certain conditions.
6. Omega-3 Fatty Acids (Fish or Krill Oil)
Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential for heart, brain, and metabolic health. On keto, getting enough of them is important to balance the higher intake of omega-6 fats from foods like nuts, seeds, and oils.
A good omega-3 to omega-6 ratio helps support healthy cholesterol levels, reduce inflammation, and keep your metabolism running smoothly. (8) A supplement can help fill the gap if your diet doesn’t include fatty fish such as salmon, sardines, or mackerel.
Both fish oil and krill oil provide EPA and DHA, but krill oil also contains the antioxidant astaxanthin. This helps protect these fats from oxidation and may enhance their absorption.
For most people, a daily intake of 250-500 mg of combined EPA and DHA is good for overall health. Bumping that up to 1,000-3,000 mg per day may offer additional benefits for heart disease risk and metabolic health.
7. Protein Powders
Getting enough high-quality protein on keto is essential to maintain lean muscle, support recovery after exercise, and promote satiety. While resistance training is important for body composition, adequate protein intake helps maximize muscle repair and overall performance.
Keto-friendly protein supplements include whey protein isolate, collagen peptides, and certain plant-based powders.
Whey digests quickly, making it ideal for post-workout recovery, while collagen supports your joints, connective tissue, gut health, and skin. Combining protein sources ensures a complete amino acid profile.
For best results, aim for 20-40 grams of protein within one to two hours after exercise, and spread your total daily protein across meals. (9) Experts generally recommend a daily protein target range of 1.2-2.0 g/kg body weight, depending on your lifestyle.When choosing a supplement, look for low-carb, unsweetened formulas without fillers or added sugar. If you find it challenging to get enough protein from meals alone, a supplement like Perfect Keto Whey Protein can help you meet your daily intake and support recovery.
8. Nootropic Blends
Many keto dieters report sharper focus and mental clarity after starting keto, and research suggests this may be linked to keto’s effects on inflammation and a steadier supply of energy.
If you want an extra edge, nootropics, or “smart drugs,” may complement these effects by supporting memory, focus, and mental energy. Common ingredients include L-theanine, ginkgo biloba, green tea, DHA, and MCTs. Studies show that a combination of these ingredients may have benefits like improved blood flow to the brain and cognitive function. (10)
It’s important to note that, while studies are promising, evidence on nootropic blends remains limited, and effects can vary from person to person.If you want to see whether they work for you, Perfect Keto Nootropic combines exogenous ketones, MCTs, and grass-fed collagen to fuel cognitive activities and enhance mental clarity.
Selecting Safe & Effective Keto Supplements
When choosing supplements for keto, it’s important to prioritize safety and quality. Supplements aren’t generally regulated the same way as medications by the Food and Drug Administration (FDA). You should look for products that include the following:
- Third-party testing: Independent testing means the product includes what the label says it does and is free from contaminants.
- Clean labels: The best supplements avoid unnecessary fillers, artificial flavors, sweeteners, or hidden carbs.
- Evidence-based dosages: Stick to amounts shown to be effective in scientific studies rather than “megadoses” that may not be supported by evidence-based claims.
- Transparent labeling: Ingredient forms, such as BHB salt or whey isolate, should be obvious and specified in quantities.
- Verified claims: Avoid products that make unrealistic promises, like rapid weight loss or disease cures.
Safety Considerations
Even natural keto supplements can cause side effects or interact with medications, so it’s important to use them wisely. Here are a few final key points to keep in mind:
- Start slow. Introduce one supplement at a time to monitor how your body responds to it.
- Monitor side effects. MCT oils and electrolyte powders can sometimes cause stomach upset if you take too much too fast.
- Watch medication interactions. Supplements that affect blood sugar, blood pressure, or electrolyte levels can interact with medications. Check with your doctor before taking them.
- Avoid taking more than directed. More isn’t always better. Read the label, then do a quick check on evidence-based serving sizes.
- Choose reputable brands. Look for supplements that are third-party tested with transparent ingredient lists and no hidden fillers.
- Stay hydrated. Keto can increase fluid and electrolyte loss, so balance supplements with plenty of water and whole foods.
FAQs
Are keto supplements necessary for weight loss?
Keto supplements aren’t required for weight loss or to manage obesity, but they can support weight loss alongside diet and exercise.
They can help bridge nutrient deficiencies, maintain electrolyte balance, boost energy, or offer appetite support, especially during the first few weeks on a high-fat diet. All of that is important to sustainable weight management.
Are keto supplements safe to use long-term?
Keto supplements are generally safe for long-term use when taken as directed. It’s important to pay attention to dosage and watch for any side effects.
If you’re currently taking medications or managing a health condition, consult your healthcare provider or a registered dietitian before starting any supplements.
Are there any side effects of taking keto supplements?
Keto supplements can have side effects, but they’re usually mild if taken as directed.
Taking too many MCTs or exogenous ketone supplements at once can cause digestive issues, like constipation or bloating. Electrolyte imbalances on the high side can cause nausea, fatigue, and headaches, and interact with certain medications.
Blood sugar supplements may lower glucose levels below what they should be if used in combination with diabetes medications. Always consult your primary care physician before starting a new supplement.
The Bottom Line
The best keto supplements can help you get into a state of ketosis faster, stay energized, and fill nutrient gaps as your body adapts to the diet. But they still work best when paired with nutrient-dense food, regular exercise, and consistent habits.
If you’ve pretty much nailed your eating plan and exercise, adding supplements can simplify your keto lifestyle, support your workouts, and give you steadier energy. Explore options like Perfect Keto Base, Whey Protein, and MCT Oil Powder to support your goals naturally.