Vitamins

Should you take vitamins?

Even if you are not on the ketogenic diet, some vitamins are necessary for your body to function properly. Most of them we get primary from our food or the environment.

Vitamin D

Responsible for intestinal absorption of calcium, magnesium, phosphate and many other biological effects in the human body. It builds and maintain strong bones and teeth. The average adult would need 600 International Units (IU) a day. Best sources to get it from is fatty fish, like salmon or canned tuna. Or some level you can also get it from exposed sunlight.

Vitamin C

Contains antioxidants that promote healthy tissue growth. Benefits of taking Vitamin C can reduce high blood pressure, lower the risk of heart disease, boost immunity and more. The recommended daily intake for woman is 75 and for man 90 mg. The upper limit for adults is 2000 mg. This number may sound a lot, but your body will discard whatever can't absorb. Most common fruits and vegetables to get Vitamin C are from citruses, red bell peppers, strawberries, green chili peppers, rose hips, kale, kiwis, broccoli, brussels sprouts and papaya. If you don't have access, or you can't eat them now while you are on the ketogenic diet, just take a recommended amount in a capsule form.

Vitamin A

It plays an important role in normal vision, immune system reproduction, growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth. Helps heart, lungs and organs work properly. Highest level of Vitamin A you can find in liver, fish, eggs, leafy green vegetables, tomato products, some fruits and dairy products. The recommended daily allowance is 900 mcg for male and 700 mcg for females from age of 14.

Vitamin B

B vitamins are important for making sure the body cells are working properly. They help food converting into energy (metabolism) and burn fat. Best sources to get Vitamin B are eggs, fish, beef, dairy products (cheese), liver and sunflower seeds.

Minerals

They are essentials for building blocks, regulate as some of them function as electrolytes (you can read about them in my other posts "Drinks on the ketogenic diet") and immune system boosters. Most known minerals are calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. Best mineral sources are meat, fish, dairy products, fruits, vegetables and nuts. Recommended to have them daily.

Vitamin K

It helps making proteins that are needed for blood clotting, regulating blood calcium levels and building of bones. Most common foods you can find higher level of Vitamin K are frozen or boiled collard greens, parsley and raw spinach. Taking this vitamin is not for everybody, so please consult it with your physician.

The list above is the importance of the vitamins. It is always up to you and your physician what and how much you need. I am not a doctor, nor a certified nutritionist or other health advisor. These informations are only from my experiences and from other sources.

The daily vitamins I take are Vitamin D, Vitamin C, Trace elements, Curcuma, Ginko biloba, Green algae, Biotin with Collagen, Q1-Q10, Electrolytes and extra Magnesium. It might sound a lot, but I prefer to take everything individually and remember if you take more what you need in vitamins, your body will discard in a form of urine or other ways. But never take more than a maximum suggested daily limits!

So the answer is YES.

Especially being on the ketogenic diet, you will need certain vitamins for your body to function properly. The lack of carbohydrates will have to be replaced with some other sources and the best and easiest way is to take your daily vitamins.