Low-carb supplements

Low carb supplementsCan you make your low-carb diet better with supplements? Or does it sound too good to be true?
It is wise to be sceptical. But some supplements have a proven track record, backed by solid scientific evidence.
Many low-carb authors and experts, such as Dr Atkins, recommend supplementation to improve your low-carb diet. Supplements can support your weight loss in several ways.
Vitamins, minerals and omega oils bridge any potential gaps in your nutrition. They make you feel better while you lose weight, and protect your health over the long-term.
Other types of supplements can help you cope with specific low-carb diet problems, like tiredness, sugar cravings and digestive issues.
Supplements are not magic diet pills. They certainly can’t make you thin. But they can help you smash through common diet obstacles. You can reach your goals faster, and enjoy yourself more in the process.
Here’s how you can improve your low-carb diet with supplements.

1) Multivitamins to balance nutrient deficiencies

low-carb-diet-multivitamins-tabletsYou can get all vitamins you need from low-carb foods. But you would have to plan your meals meticulously. You’d have to track all your nutrients, in addition to counting carbs.
If you are on a ketogenic low-carb diet, like Keto or Atkins Induction, your daily carbs limit is around 20-30g. That’s not a lot – even if you use it all up on leafy vegetables. Some nutrients might drop below the recommended levels.
Short-term nutrient deficiencies won’t harm your health. But you might feel rubbish. You might even be tempted to give up your diet.
Why risk it? A multivitamin supplement is a simple solution.
You will get all the nutrients you need but none of the carbs. Some people find that a strong multivitamin helps to reduce cravings for high-vitamin foods like fruit and bread. Research studies confirm that a daily multivitamin improves your sense of well-being while dieting.
Choose a good quality, extra-strong formula with a wide spectrum of vitamins and minerals. Read our guide on choosing a multivitamin for your low-carb diet.
It is also a good idea to spend your carb allowance on the most vitamin-rich low-carb foods.
Buy Low-Carb Diet Multivitamins on Amazon

2) L-Carnitine and Co-Enzyme Q10 to kickstart fat-burning metabolism

co-enzyme-q10-low-carb-supplementLow-carb flu is the dark side of low-carb dieting. No one enjoys it, but most of us go through in the beginning.
Tiredness. Headaches. Muscle cramps. Dizziness. It has to get worse before it gets better!
Eventually, your body starts burning fat for energy instead of glucose. The nasty symptoms will disappear instantly.
Can you speed it up?
Dr Atkins used the term “metabolic resistance” to describe this problem. The higher your resistance, the longer it will take. He recommended L-Carnitine and Co-Enzyme Q10 to speed up the transition.
You can also try these two supplements if you hit a weight loss plateau.
Read more about other ways to speed up ketosis
Buy L-Carnitine and Co-Enzyme Q10 on Amazon

3) B and C vitamins to beat tiredness

vitamins-b-c-supplements-low-carbTiredness is another common low-carb diet problem. It usually hits in the beginning, while you are still transitioning, but might also occur later in your diet.
You start your diet by cutting down the carbs. After several days, you run out of stored glucose. You have no fuel. Eventually, your body learns to use up fat instead of glucose. Then your energy levels will soar.
Keep your energy levels up throughout with extra-strong B and C vitamins. Studies confirm that they can reduce fatigue and improve energy-yielding metabolism.
Read about other ways to beat fatigue
Buy B-Vitamins and Vitamin C on Amazon

4) Chromium picolinate, green tea extract and omega oils to fight sugar cravings

omega-oils-capsulesSugar is a drug and we are all addicted to it. The only way to break free is to give it up. On a low-carb diet, you do this automatically. Nothing is higher in carbs than sugar.
Giving up any drug is hard and sugar is no exception. You will miss it, and you will crave it. Even if you know how bad it is.
Supplements can help you fight sugar cravings. Chromium picolinate, green tea extract and omega oils can normalise blood glucose levels. They can help to reduce your sugar cravings.
Read about other ways to cope with sugar cravings
Buy Chromium Picolinate, Green Tea Extract and Omega Ois on Amazon

5) Antioxidants to shield your cells from oxidative stress

green-tea-antioxidant-supplementWe use oxygen for energy. There is one downside – sneaky molecules known as free radicals.
These molecules slowly destroy proteins and cell membranes in our bodies. Over time, this damage contributes to heart problems, inflammation and other health conditions.
The jury is still out on whether low-carb diets cause more oxidative stress. Some research indicates they might actually reduce it.
In either case, antioxidant supplements protect your cells and weaken free radicals. Vitamins A, C and E, selenium and zinc are strong antioxidants. Green tea and grape seed extracts are also good. This type of supplement supports your long-term health rather than solving any immediate problems.
Buy Antioxidant Formula on Amazon

6) Fibre to improve digestion

psyllium-husks-loose-supplementLow-carb food is generally low in fibre. But fibre is essential for trouble-free digestion. If you don’t get enough fibre, your body will respond with a clear sign – constipation.
The solution is a daily fibre supplement. Take it as a capsule, or eat high-fibre ingredients such as flax and psyllium husks.
See the list of best low-carb high-fibre foods
Buy Psyllium husk capsules on Amazon

7) Minerals to replenish electrolytes balance

mineral-supplements-capsulesDrinking lots is necessary on a low-carb diet. This is not hard. Low-carb diets make most people thirsty.
There is just one problem with that. Drinking huge amounts depletes essential minerals and electrolytes. Electrolytes depletion causes muscle cramps and headaches. It is the most common cause of the low-carb flu symptoms.
Sodium, potassium and magnesium are the key minerals to replace. Take them as separate supplements or as part of a multivitamin/multimineral formula.

Buy Mineral Supplements on Amazon

Buy low-carb supplements online

Buy low-carb diet supplements online from a specialist low-carb supplements shop. Delivering to UK, European Union, USA and Hong Kong.


Low-carb diet supplements

References

Multivitamin and dietary supplements, body weight and appetite: results from a cross-sectional and a randomised double-blind placebo-controlled study. Major GC1, Doucet E, Jacqmain M, St-Onge M, Bouchard C, Tremblay A. Br J Nutr. 2008 May;99(5):1157-67. Epub 2007 Nov 1.

Effects of multivitamin and mineral supplementation on adiposity, energy expenditure and lipid profiles in obese Chinese women. Li Y1, Wang C, Zhu K, Feng RN, Sun CH. Int J Obes (Lond). 2010 Jun;34(6):1070-7. doi: 10.1038/ijo.2010.14. Epub 2010 Feb 9.

The role of vitamins and minerals in energy metabolism and well-being. Huskisson E1, Maggini S, Ruf M. J Int Med Res. 2007 May-Jun;35(3):277-89.

The effects of multivitamin supplementation on mood and general well-being in healthy young adults. Pipingas A1, Camfield DA, Stough C, Cox KH, Fogg E, Tiplady B, Sarris J, White DJ, Sali A, Wetherell MA, Scholey AB. Appetite. 2013 Oct;69:123-36. doi: 10.1016/j.appet.2013.05.016. Epub 2013 May 30.

Participant experiences from chronic administration of a multivitamin versus placebo on subjective health and wellbeing: a double-blind qualitative analysis of a randomised controlled trial. Sarris J1, Cox KH, Camfield DA, Scholey A, Stough C, Fogg E, Kras M, White DJ, Sali A, Pipingas A. Nutr J. 2012 Dec 14;11:110. doi: 10.1186/1475-2891-11-110.

L-carnitine ameliorated fasting-induced fatigue, hunger, and metabolic abnormalities in patients with metabolic syndrome: a randomized controlled study. Zhang JJ, Wu ZB, Cai YJ, Ke B, Huang YJ, Qiu CP, Yang YB, Shi LY, Qin J1. Nutr J. 2014 Nov 26;13:110. doi: 10.1186/1475-2891-13-110.

L-carnitine–metabolic functions and meaning in humans life. Pekala J1, Patkowska-Sokoła B, Bodkowski R, Jamroz D, Nowakowski P, Lochyński S, Librowski T. Curr Drug Metab. 2011 Sep;12(7):667-78.

Mitochondrial dysfunction in obesity: potential benefit and mechanism of Co-enzyme Q10 supplementation in metabolic syndrome. Alam MA1, Rahman MM2. J Diabetes Metab Disord. 2014 May 23;13:60. doi: 10.1186/2251-6581-13-60. eCollection 2014.

Effects of thiamine supplementation on exercise-induced fatigue. Suzuki M1, Itokawa Y. Metab Brain Dis. 1996 Mar;11(1):95-106.

Vitamin and mineral status: effects on physical performance. Lukaski HC1. Nutrition. 2004 Jul-Aug;20(7-8):632-44.

Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Depeint F1, Bruce WR, Shangari N, Mehta R, O’Brien PJ. Chem Biol Interact. 2006 Oct 27;163(1-2):94-112. Epub 2006 May 1.

Vitamin B status in patients with chronic fatigue syndrome. Heap LC1, Peters TJ, Wessely S. J R Soc Med. 1999 Apr;92(4):183-5.

A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. Docherty JP1, Sack DA, Roffman M, Finch M, Komorowski JR. J Psychiatr Pract. 2005 Sep;11(5):302-14.

Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. Suksomboon N1, Poolsup N, Yuwanakorn A. J Clin Pharm Ther. 2014 Jun;39(3):292-306. doi: 10.1111/jcpt.12147. Epub 2014 Mar 17.

Effects of chromium picolinate on food intake and satiety. Anton SD1, Morrison CD, Cefalu WT, Martin CK, Coulon S, Geiselman P, Han H, White CL, Williamson DA. Diabetes Technol Ther. 2008 Oct;10(5):405-12. doi: 10.1089/dia.2007.0292.

Effects of the green tea polyphenol epigallocatechin-3-gallate on high-fat diet-induced insulin resistance and endothelial dysfunction. Jang HJ1, Ridgeway SD, Kim JA. Am J Physiol Endocrinol Metab. 2013 Dec;305(12):E1444-51. doi: 10.1152/ajpendo.00434.2013. Epub 2013 Oct 22.

Biology of ageing and role of dietary antioxidants. Peng C1, Wang X1, Chen J2, Jiao R3, Wang L1, Li YM1, Zuo Y1, Liu Y1, Lei L1, Ma KY1, Huang Y4, Chen ZY1. Biomed Res Int. 2014;2014:831841. doi: 10.1155/2014/831841. Epub 2014 Apr 3.

Effect of antioxidative vitamins on immune function with clinical applications. Grimble RF1. Int J Vitam Nutr Res. 1997;67(5):312-20.

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2 comments on “Low-carb supplements

  1. Hi, I have just received my multivit supplements, and have noticed they contain green tea extract. How much caffeine do these tablets contain each? I just took all 3 before bedtime, and was wondering if the caffeine might stop me falling asleep as I’m sensitive to caffeine.

    1. Hi Marie
      The green tea extract contained in Multivit is Epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant, with some studies also showing it being helpful to weight loss. You are right that green tea itself does contain some caffeine, however, it is not part of the extract, so Multivit does not contain any caffeine.
      Please note, however, that Multivit does contain strong dosages of B-vitamins, which can give you an energy boost. I don’t think it would interfere with your sleep, but generally, it is a good idea to spread out the 3 tablets throughout the day. The nutrients will absorb better that way.
      I hope this helps. Please let me know if you have any other questions.

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