Keto

Around 10% of the American population is following a keto lifestyle, both for weight loss purposes and general healthy living. At Flora Health, we know that a ketogenic diet involves more than just cutting carbohydrates. It’s an all-inclusive, comprehensive approach to nutrition that includes strategic supplements and specific dietary choices. That is why we have developed supplements focused on supporting those following one.

What Is the Ketogenic Diet?

What exactly are diets and ketones? A ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating pattern that changes how your body produces energy. Instead of carbohydrates being your primary fuel source, a keto diet shifts your metabolism to use fat for energy. This metabolic shift creates a state known as ketosis.

When you follow a ketogenic diet, you consume approximately 70-80% of your calories from fat, 15-20% from protein, and only 5-10% from carbohydrates. For most people, this means limiting carbohydrate intake to fewer than 50 grams per day, though some individuals choose to reduce carbs even further to maintain ketosis.

The standard ketogenic diet uses a 4:1 ratio of fat to combined protein and carbohydrates. Modified versions exist, such as the modified Atkins diet, which allows slightly more carbohydrate intake while still promoting ketosis.

The key principle remains the same: when you drastically reduce carbohydrate intake, you encourage your body to enter and maintain ketosis.

What Are Ketosis and Ketone Bodies?

Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates.

What happens when you limit how many carbohydrates you eat? When carbohydrate availability is low, your liver converts fatty acids into molecules called ketone bodies, which are an alternative energy source for your brain, heart, muscles, and other organs.

There are three main types of ketone bodies:

• Beta-hydroxybutyrate (βHB): The most abundant ketone body in your blood during ketosis. βHB is what's measured when testing for ketone levels.
• Acetoacetate (AcAc): The first ketone produced during fat metabolism. Your body converts acetoacetate into beta-hydroxybutyrate.
• Acetone: A byproduct that's mostly excreted through breath and urine. Acetone creates the characteristic "keto breath" some people experience.

Nutritional ketosis is generally defined as having blood beta-hydroxybutyrate concentrations of 0.5 millimolar (mM) or higher. This threshold indicates your body has successfully transitioned from primarily burning glucose to burning fat and producing ketones.

When fasting or if you stick to a ketogenic diet with dedication, ketone levels can rise even higher, ranging from 0.5 to 3.0 mM in nutritional ketosis.

The Science Behind Ketosis

Achieving ketosis takes several days to a few weeks with a ketogenic diet. During this transition, your body depletes glycogen stores and begins producing ketone bodies through ketogenesis, which occurs primarily in the liver.

When you consume carbohydrates, your body breaks them down into glucose, which raises insulin levels. Insulin boosts fat storage and lowers fat breakdown. The philosophy behind a keto diet is that if we restrict carbohydrate intake, insulin levels remain low, allowing our bodies to break down stored fat into free fatty acids, which our liver converts into ketone bodies.

Keto Supplements and Supportive Nutrients: The Support You Need for Your  Keto Lifestyle

You can improve your well-being with supplements that complement the ketogenic diet. Flora Health offers a range of keto supplements specifically selected to support individuals following ketogenic diets, including options that help boost energy levels, support fat metabolism, and improve ketone availability, such as exogenous ketones.

Digestive Enzymes: Supporting Fat Digestion

One of the most significant changes when switching to a ketogenic diet is the noticeable increase in dietary fat intake. For many people, especially those coming from a standard diet lower in fat, this shift can overwhelm the digestive system's ability to break down and efficiently absorb all that fat. In this case, digestive enzyme supplements become particularly helpful.

Symptoms that may indicate you need digestive enzyme support include:

• Indigestion or feelings of heaviness after fatty meals
• Bloating or discomfort
• Loose stools or diarrhea
• Undigested fat in stools (appearing oily or greasy)
• Gas and cramping after meals

Flora Health's digestive enzyme formulas are designed to support the digestion of fats and proteins. If you are following a ketogenic diet, look for enzyme formulas that contain high amounts of lipase specifically.

Take digestive enzymes about 15-30 minutes before meals to help your body break down the increased fat content more efficiently. This may help reduce any digestive discomfort, especially during the first few weeks or months of a ketogenic diet (of course, some individuals take enzymes as a long-term supplement).

Probiotics: Gut Health on Keto

The ketogenic diet's impact on your gut microbiome is a topic of growing research interest. When you reduce the amount of carbohydrates you eat, you also reduce the fiber and prebiotic compounds that feed beneficial gut bacteria, affecting the diversity and balance of your gut microbiome.

Research indicates that specific beneficial bacteria thrive on the fiber from fruits, vegetables, legumes, and whole grains, many of which are restricted on a ketogenic diet. While you can still eat plenty of low-carbohydrate vegetables like leafy greens, broccoli, cauliflower, and other non-starchy options, the overall fiber intake tends to be lower than on a diet that includes more plant-based carbohydrates.

Probiotic supplements may help with:

• Digestion: Increased fat intake can affect digestion. Some probiotic strains support the production of digestive enzymes and bile acids needed for the digestion of fats.
• Healthy gut: Beneficial bacterial strains help populate your gut microbiome with plenty of strains.
• Immune system: A significant portion of your immune system is built in your gut. Probiotic supplements support your immune health.

Greens Supplements: Filling Nutritional Gaps

While the ketogenic diet emphasizes low-carbohydrate vegetables, it can still be challenging to consume the variety and quantity of plant foods needed to meet all micronutrient needs. Enter Flora Health's Greens Supplements.

Our Greens Supplements provide concentrated sources of nutrients, antioxidants, and phytonutrients from vegetables, herbs, and other plant sources. These formulas typically contain ingredients like: 

• Spirulina and chlorella (nutrient-dense algae)
• Wheat grass and barley grass (rich in chlorophyll and minerals)
• Vegetable powders from kale, spinach, and other greens
• Antioxidant-rich ingredients

Greens Supplements support your ketogenic diet with:

• Micronutrients: Even with careful meal planning, it can be difficult to get enough vitamins and minerals from keto-friendly foods alone.
• Antioxidants: During the switch to ketosis and the increased fat metabolism, your body may experience oxidative stress. The antioxidants in Greens Supplements provide your body with what it needs.
• Detox: Ingredients like spirulina and chlorella are known for supporting the body's natural detoxification processes, which can be particularly relevant as your body breaks down stored fat that may contain accumulated toxins.
• Digestion: Many Greens formulas contain fiber and compounds that support digestive health and help counterbalance the lower fiber intake common on ketogenic diets.

We suggest mixing your Greens Supplements into water, smoothies, or even keto-friendly recipes. They provide an easy way to boost your nutrient intake without adding significant carbohydrates.

Indispensable Fatty Acids: Omega-3 Support

While a ketogenic diet is high in fat, the quality and types of fats you consume matter immensely. Many people who follow keto focus heavily on saturated fats but don't get enough vital fatty acids, particularly omega-3s.

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), provide key benefits:

• Support cardiovascular health
• Support brain function and cognitive health
• Balance the omega-6 to omega-3 ratio

The modern diet tends to be disproportionately high in omega-6 fatty acids relative to omega-3s. Flora Health offers plant-based omega supplements, including oils and capsules that provide key fatty acids. If you are following a plant-based or vegetarian ketogenic diet, algae-based DHA supplements are an excellent alternative to fish oil, providing the same omega-3 benefits without animal products.

Minerals and Electrolytes: Addressing the "Keto Flu"

Many people on keto diets experience the "keto flu" with symptoms like fatigue, headaches, muscle cramps, irritability, and mental fog. This condition is mainly caused by an electrolyte imbalance and overall dehydration.

When you reduce the amount of carbohydrates you eat, insulin levels drop, and your kidneys excrete more sodium and water. This condition leads to rapid initial water weight loss but also depletes vital minerals. Specifically:

• Sodium: Unlike conventional dietary advice, which often warns against sodium, people on ketogenic diets typically need more sodium than those on higher-carbohydrate diets.
• Potassium: Supports muscle function, nerve transmission, and maintains proper fluid balance. A keto diet might not give your body enough potassium.
• Magnesium: Involved in over 300 enzymatic reactions in your body, including muscle function, nerve transmission, and energy production.

Fiber: Boost your Digestion and Gut Health

A keto diet often means fewer fibers in your diet, since many high-fiber foods like whole grains, legumes, and starchy vegetables are off-limits. A low fiber diet can cause constipation, one of the most common complaints among people following ketogenic diets. Fiber supplements:

• Support regular bowel movements
• Feed beneficial gut bacteria (prebiotic effect)
• Promote the feeling of fullness
• Support healthy cholesterol levels
• Stabilize blood sugar

If you are looking for fiber supplements, choose options that won't significantly impact your carbohydrate count. Good choices include:

• Psyllium husk (soluble fiber that absorbs water)
• Ground flaxseed (provides fiber plus omega-3s)
• Chia seeds (can be added to foods or drinks)
• Acacia fiber (gentle, well-tolerated prebiotic fiber)

Herbal Support: Adaptogens and Functional Ingredients

Beyond basic nutritional support, some herbal supplements, such as adaptogenic herbs and functional botanicals, can boost your wellbeing and support your ketogenic diet.

Flora Health's herbal supplements include formulations for stress management, mental clarity, liver support, and cellular health. We also have herbal cleansing formulas to help your body’s natural detoxifying processes.

Amino Acids and Proteins

A ketogenic diet includes moderate quantities of protein and amino acids. Amino acids are the building blocks for proteins throughout your body, as they build your immune system, help maintain muscle mass, and support the production of neurotransmitters.

If your meals don’t include enough protein, you may want to add amino acids to your diet in the form of supplements.

MCT Oil: Fast-Track Fuel for Ketosis

Medium-chain triglyceride (MCT) oil is a popular supplement among keto enthusiasts, and for good reason. MCTs are a unique type of fat, as your body absorbs and metabolizes them faster than the long-chain fats found in most foods. Unlike other fats, MCTs travel straight from your digestive tract to your liver. Once there, they are quickly converted into ketones, providing an immediate source of energy for both your brain and body.

The result? For those following a ketogenic diet, MCT oil can be a game-changer, as adding it to your daily routine may help you boost ketone production, increase energy and mental clarity, and support fat loss. This is particularly true during the early stages of your keto journey or after a carb-heavy meal.

At Flora Health, our organic MCT oil is sustainably sourced and cold-fractionated to preserve the natural power of C8 and C10 fatty acids. This way, you can trust you’re fueling your body with pure, effective nutrition. 

To use it, start with a small amount, such as one teaspoon per day. Increase it gradually to avoid digestive discomfort. Since MCT oil is flavorless and versatile, it is easy to blend into beverages, salad dressings, or drizzle over cooked vegetables. 

Bitters: Herbal Allies for Bile Flow and Fat Digestion

Your body may struggle to digest the higher fat content of a ketogenic diet, especially if it’s not used to it. That’s where herbal bitters come in. Known for their sharp, tangy taste, these plant extracts stimulate digestive secretions, including bile from the liver and gallbladder.

Incorporating bitters into your routine may support fat digestion, reducing the risk of digestive discomfort like bloating or greasy stools. They also support liver health and promote appetite regulation, as the bitter taste itself can help you feel fuller faster.

At Flora Health, our herbal, alcohol-free Swedish bitters is a natural tonic that blends traditional herbs used for generations. Developed by Austrian herbalist Maria Treben, Maria's Swedish Bitters are available as a tincture. Take 5 mL (1 tsp.) in water or herbal tea, 3-4 times daily to support your digestive system as you adapt to a higher-fat, lower-carb lifestyle.

Putting It All Together: A Strategic Supplementation Approach

A ketogenic diet doesn’t mean you need to take dozens of products daily. Instead, focus on supplementing your body with what it truly needs to fill gaps in your diet. You could start with digestive enzymes, especially during the first few months. Include multi-strain probiotics for gut health and green supplements if you are not eating enough green vegetables.

Consider taking supplements if you feel side effects from your keto diet, for example, if you suffer from occasional constipation, try adding fiber supplements. If you are active and work out, consider including extra electrolytes.

If you don’t know how to pick the right supplements, focus on quality products that list all ingredients. Choose supplements from reputable manufacturers, such as Flora Health, that follow good manufacturing practices and test their products for purity. And ask yourself why you are taking a supplement: Are you trying to ease into ketosis, maintain ketone levels, increase ketone levels, boost your energy levels, or support a broader therapeutic strategy?

A Strategy for Lifestyle Goals

For many people, the ketogenic diet is a lifestyle choice. Some opt for this diet to manage their weight and boost their metabolism. Others go on a keto diet because they prefer lower-carbohydrate eating.

Regardless of your motivation for a ketogenic diet, work with healthcare providers and nutrition professionals to confirm you follow it safely and effectively. A professional can help you determine whether a ketogenic approach is right for you and how to support your body in getting all the nutrients it needs.

Flora Health's Commitment to Your Keto Journey

We strongly believe that people must have access to all the necessary information about how their bodies work and how different nutritional approaches affect metabolism. The ketogenic diet isn't right for everyone, but for those who choose this path, reliable information and quality supplements can make a world of difference.

A ketogenic diet is a nutritional commitment. Whether you're new to keto or have been following this approach for years, the right supplements can support your efforts. 

Flora Health’s keto supplements are formulated with purity and effectiveness in mind. We provide clear information about what's in our products, so you can assess which supplements fit your wellness goals. We offer MCT oils that support ketone production as well as enzymes, greens, and probiotics.

Check out our selection of keto supplements to help you reach a state of ketosis, or for ways to boost your energy levels while following a ketogenic diet. Flora Health has you covered and is here to support your keto journey with products you can trust!