Free Shipping On All Orders Over £50!
What Supplements Do You Need on a Keto Diet?

What Supplements Do You Need on a Keto Diet?

Introduction: Why Keto and Why Supplements?

The ketogenic diet isn’t just another nutrition trend — it’s a lifestyle shift that has reshaped the way many approach weight loss, strength training, and overall health. By drastically reducing carbohydrates and focusing on fats and proteins, keto forces the body into ketosis, a state where fat becomes the primary energy source.

The benefits can be powerful: fat loss, improved insulin sensitivity, stable energy levels, and even enhanced mental clarity. But there’s a catch — cutting carbs often strips away the body’s natural store of electrolytes, changes hydration needs, and makes it harder to hit certain nutrient targets. This is where supplements come in.

From electrolytes to protein powders and omega-3s, the right stack can keep your energy high, your muscles strong, and your keto journey sustainable. Let’s break down exactly which supplements make the biggest difference on keto, and how they support your health and gym progress.

Which Supplements Should You Take on Keto?

On a standard diet, your body naturally gets electrolytes, glycogen, and a broad spread of micronutrients through carb-heavy foods. On keto, those foods are gone — and with them, much of the potassium, magnesium, and sodium your muscles rely on.

That’s why the foundation of keto supplementation usually includes:

  • Electrolytes (magnesium, potassium, sodium, chloride)
  • Protein powders (to hit daily protein targets without extra carbs)
  • Creatine (still highly effective on keto for strength)
  • Omega-3 fatty acids (balancing fats and reducing inflammation)

By supplementing smartly, you protect muscle mass, improve recovery, and stop common keto pitfalls like cramps, fatigue, and “keto flu.”


Do You Have to Take Supplements on Keto?

Strictly speaking, no — you don’t have to. But without them, most people run into issues after a few weeks:

  • Feeling weaker in the gym
  • Cramping during workouts or at night
  • Slow recovery and fatigue
  • Difficulty hitting daily protein goals
  • Digestive struggles (especially when switching to higher-fat meals)

Supplements don’t replace real food — they fill in the gaps that keto naturally creates. For example, protein powders like Per4m Whey Hydrate 1.8kg or Reflex Clear Whey Protein make it easier to keep your protein intake high while keeping carbs low.

And keto-friendly snacks like The Protein Ball Co Keto Balls make life simpler when sugar cravings hit. They deliver a sweet fix without pulling you out of ketosis.


What Is the Best Supplement for Keto?

If we had to crown one, it would be electrolytes. Without them, no amount of protein or creatine will keep you training at your best. Electrolyte loss is the #1 reason people quit keto — fatigue, headaches, brain fog, and muscle weakness all stem from this imbalance.

That’s why BetterYou Magnesium Water is a game-changer: it supports hydration, reduces cramps, and helps with sleep — all while being calorie-free and keto-friendly. Pairing it with a balanced electrolyte mix gives you even more comprehensive coverage.

Still, electrolytes alone won’t maximize your gains. That’s where creatine, protein, and omega-3s come in, which we’ll explore deeper.

What Vitamins Are You Likely to Lack on a Keto Diet?

The restrictive nature of keto means some vitamins and minerals often run low. The most common deficiencies include:

  • Magnesium – Crucial for muscle function, energy production, and sleep. Carb-rich foods (like whole grains) are big magnesium sources, so keto dieters often struggle here. BetterYou Magnesium Water is a simple way to keep levels up while staying hydrated.
  • Potassium – Needed for nerve signaling and strength. Low potassium is a key reason for the dreaded “keto flu.” While leafy greens help, supplementation ensures consistent intake.
  • Sodium – Cutting carbs drops water retention, flushing sodium too. That’s why many keto athletes salt their food more aggressively — or use electrolyte mixes.
  • B Vitamins – Especially B12, vital for energy and focus. Keto doesn’t remove B vitamins entirely, but gaps can occur if meat and eggs aren’t consumed regularly.

By keeping an eye on these, you avoid sluggishness, cramping, and energy dips that stall progress.


How Much Magnesium Per Day on Keto?

Magnesium is one of the most essential minerals for keto, not only for recovery but also for energy.

  • Recommended intake: 300–400mg per day for adults.
  • On keto: Slightly higher needs due to carb restriction and increased water excretion.

A simple daily serving of BetterYou Magnesium Water can cover much of that gap. This helps prevent cramps, improves muscle relaxation, and even supports deeper sleep — which is often disrupted when first transitioning to keto.

Magnesium supplementation isn’t just about performance; it’s about sustaining the diet long term without burning out.

Is Fish Oil Good for Keto?

Absolutely — in fact, omega-3s are even more important on keto than a standard diet. While keto encourages high fat intake, many of those fats come from meats, cheeses, and oils that are heavy in omega-6 fatty acids. Too much omega-6 relative to omega-3 can increase inflammation.

Supplement Needs Omega 3 balances this out perfectly. Rich in EPA and DHA, it supports:

  • Cardiovascular health
  • Reduced inflammation
  • Better brain function and focus
  • Joint protection during heavy training

Think of it as the fat-balancing supplement that makes keto truly healthy, not just carb-restrictive.

What Supplement Puts You in Ketosis?

Here’s the truth: no supplement directly puts you in ketosis overnight. Ketosis is a metabolic state that happens when carb intake is consistently low.

That said, certain supplements help speed up the process:

  • MCT oil (medium-chain triglycerides) — quickly converted into ketones.
  • Exogenous ketone supplements — mimic ketone production for short-term boosts, but they don’t replace dietary changes.
  • Creatine — while not creating ketones, it fuels muscle power when glycogen is low, making early keto workouts more manageable.

The supplement that matters most isn’t one that “forces” ketosis — it’s one that supports you through the adaptation phase. That’s why a stack of Naughty Boy Prime Creatine, Per4m Whey Hydrate, and BetterYou Magnesium Water works far better than chasing miracle ketone powders.


Closing Part 1

By now, it’s clear: supplements aren’t optional extras on keto — they’re tools that help maintain strength, hydration, and energy in a low-carb environment.

In Part 2, we’ll explore:

  1. How electrolytes speed recovery and prevent DOMS
  2. Protein strategies for keto athletes
  3. Creatine’s role in muscle preservation on low-carb diets
  4. The balance of carbs vs. supplements for keto performance
  5. Practical tips on stacking these products for daily use

Together, these make keto not just sustainable, but optimal for both fat loss and strength training.



What Supplements Do You Need on a Keto Diet? (Part 2)

How Electrolytes Speed Recovery and Prevent DOMS

Delayed Onset Muscle Soreness (DOMS) is tough enough for lifters, but on keto, it can feel twice as bad. That’s because your muscles are already dealing with reduced glycogen — the stored carb energy that normally helps buffer training fatigue. Combine that with electrolyte loss, and recovery becomes sluggish.

Magnesium, sodium, and potassium play huge roles in muscle contraction, relaxation, and nutrient transport. Without them, workouts feel heavy, recovery is slow, and cramps sneak in at night. BetterYou Magnesium Water steps in as a daily fix — delivering hydration and replenishment in a way that supports both gym performance and sleep quality.

The difference is subtle but powerful: with strong electrolyte balance, muscle fibers repair quicker, soreness fades faster, and you wake up ready to train again. This is the backbone of sustainable keto — you don’t just push through workouts, you bounce back from them.


Protein Strategies for Keto Athletes

Protein is non-negotiable on keto. While fats fuel your energy, protein protects your muscle. The challenge? Hitting high protein numbers without creeping over your carb limit. That’s where protein supplements shine.

  • Per4m Whey Hydrate 1.8kg: A complete whey blend with fast-digesting properties. Ideal post-workout when your body needs amino acids quickly.
  • Reflex Clear Whey Protein: A lighter, refreshing option that mixes more like juice than a shake. Perfect for those who find traditional whey heavy.
  • The Protein Ball Co Keto Balls: A convenient snack when you’re on the go and don’t want to break ketosis.

For a 75kg man, protein needs often fall between 120–150g daily on keto to maintain and build muscle. Food alone can hit this, but supplements ensure consistency — especially when appetite drops or cooking feels like effort.

One smart strategy: use Per4m Whey Hydrate post-training for fast recovery, then mix in Reflex Clear Whey during the day to top up protein intake without overloading calories. Add a couple of Keto Balls between meals, and hitting macros becomes effortless.

Creatine’s Role in Muscle Preservation on Low-Carb Diets

Creatine doesn’t care what diet you follow — it’s one of the most researched and effective supplements in existence. But on keto, its benefits shine even brighter.

Why? Because glycogen is limited. Normally, glycogen fuels explosive lifts. On keto, creatine phosphate steps in as the emergency energy reserve. Supplementing with Naughty Boy Prime Creatine ensures you still have the high-powered energy needed for squats, deadlifts, and sprints.

Beyond energy, creatine also helps with:

  • Preserving muscle mass during fat loss phases
  • Improving recovery between sets
  • Boosting water retention in muscle cells (giving you that fuller look even on low carbs)

Think of creatine as the bridge that keeps keto lifters competitive with carb-fueled athletes. Without it, heavy training feels flat. With it, your body has a proven pathway to sustain strength.


The Balance of Carbs vs. Supplements for Keto Performance

One of the hardest truths about keto is this: carbs are still the most efficient fuel for maximum performance. That doesn’t mean keto can’t deliver results — it just means you have to compensate with smarter supplementation.

That’s why an all-in-one formula like USN Muscle Fuel Anabolic can be a strategic tool. While it contains some carbs, they’re balanced with protein, creatine, and recovery ingredients. For athletes who want the muscle-building edge but still follow keto principles, timing becomes key.

By placing a scoop of Muscle Fuel Anabolic post-training (when glycogen replenishment is most beneficial), you can enjoy the performance boost without breaking ketosis long-term. Many keto lifters actually adopt this “targeted keto” style — staying low-carb throughout the day, but adding a small carb window around training.

Paired with Per4m Whey Hydrate or Reflex Clear Whey in other meals, this keeps daily carbs controlled while optimizing growth.


Practical Stacking Tips for Keto Success

It’s easy to get overwhelmed with supplements. Keto already changes your food habits — you don’t want your shelf looking like a pharmacy. Here’s a streamlined stack using only the products we’ve covered:

Morning

Pre-Workout

Post-Workout

Afternoon Snack

Evening

This keeps things simple but covers every gap keto creates: electrolytes, protein, creatine, omega-3s, and recovery.


How Can You Get Into Ketosis Faster?

Many keto beginners obsess over “how fast” they can enter ketosis. Typically, it takes 2–4 days depending on carb intake, activity, and individual metabolism. Supplements won’t replace discipline, but they can make the ride smoother and quicker:

  • MCT oil or Keto Balls give the body easy-to-convert fats that encourage ketone production.
  • Electrolytes (BetterYou Magnesium Water) reduce the headaches and fatigue that often derail early adopters.
  • Creatine ensures strength levels don’t dip dramatically while your body adjusts.

Combine these with intermittent fasting and a strict carb cut, and ketosis can happen in as little as 48 hours.

Can You Lose 10 Pounds in 2 Weeks on Keto?

The short answer: yes, but with context. Early weight loss on keto is often water weight because glycogen stores deplete quickly. One gram of glycogen holds about three grams of water — so the scale drops fast.

Supplements won’t accelerate fat loss directly, but they make it easier to stick to the diet. For example:

Sustainable fat loss comes from consistency — and supplements help you stay consistent by covering nutritional gaps and preventing energy crashes.


FAQs: Keto Supplement Essentials

1. Do you need supplements on keto?

Not technically, but without them most people hit electrolyte deficiencies, protein gaps, and recovery struggles.

2. What’s the most important supplement on keto?

Electrolytes — particularly magnesium, sodium, and potassium — since carb restriction flushes them quickly.

3. Can I take creatine on keto?

Yes — Naughty Boy Prime Creatine works perfectly and helps sustain gym strength when carbs are low.

4. What protein is best on keto?

Low-carb blends like Per4m Whey Hydrate or refreshing options like Reflex Clear Whey Protein are ideal.

5. Do I need omega-3s if I already eat fatty fish?

If you’re consistent with salmon, mackerel, or sardines, maybe not. But most people benefit from Supplement Needs Omega 3 for balance.

6. Can supplements put me into ketosis?

Not directly. Only carb restriction achieves ketosis. But supplements like MCTs and electrolytes make the transition smoother.

7. Is USN Muscle Fuel Anabolic keto-friendly?

Not strictly — it has carbs. But used post-training, it can fit into a “targeted keto” approach for muscle growth.

8. Can supplements stop keto flu?

Yes — magnesium, sodium, and potassium significantly reduce fatigue, cramps, and headaches during adaptation.


Conclusion: The Keto Stack That Works

Keto can be one of the most effective diets for fat loss, energy, and mental clarity — but only if you respect its challenges. Carb restriction creates gaps that, left unchecked, cause fatigue, cravings, and stalled gym progress.

That’s why the best supplements for keto are about balance:

Together, these create a stack that makes keto not only sustainable but powerful — turning a restrictive diet into a performance-focused lifestyle.

Back to blog

Supplements Featured In This Blog

View all