In the end, the majority of your nutrition should come from whole foods. Unfortunately, it can be difficult to get a broad spectrum of nutrition consistently from the state of our foods. I recommend a limited set of supplements to support your health on a low carb/ketogenic diet and also to address high probability deficiencies. I am not a fan of ‘big stack of pills’. Everything on this list is something ive used myself or for someone I know personally. I’ve tried to offer a recommendation, while providing insight into specialty stacks and people who want to throw a little extra money at it with how I would suggest building a stack up.

I offer additional commentary on the vitamin stack at the bottom of the article below all the lists.(coming soon)

Note that i have leveraged name brands i trust wherever possible. Costco has *crazy* deals on vitamins, and even buying them through amazon is often much cheaper than alternatives. if you have access to a costco, its the best way to get many of these basic supplements! Also, NoSalt is 5$ at the grocery store, dont buy that from amazon

Low Budget bare minimum
NAC
Multivitamin men women
Vitamin C
Magnesium
Potassium Chloride aka NoSalt
Vitamin D

 

Required Recommended Luxury
Vitamin E Vitamin E Vitamin E
Vitamin C Vitamin C Vitamin C
Multivitamin men women Multivitamin men women Multivitamin men women
Fish Oil good better better#2 Fish Oil good better better#2 Fish Oil good better better#2
Vitamin D (with k2) Vitamin D (with k2) Vitamin D (with k2)
Magnesium Magnesium Magnesium
Sodium Sodium Sodium
Potassium Chloride aka NoSalt Potassium Chloride aka NoSalt Potassium Chloride aka NoSalt
NAC  NAC  Glutathione (better than nac)
Methyl Folate Methyl Folate
B Complex B Complex
Methyl B12 Methyl B12
Alpha-Lipoic Acid (ALA)
Zinc
Broccomax
Phosphatidyl choline

 

Pre-Diabetes package
NAC Powerful anti-oxidant and liver support
Milk Thistle Liver support
Chromium picolinate This is not super effective, but if you are deficient in it, its very problematic. This is mostly for insurance, not for effect, and its cheap, so I include it.
berberine Listen to IKC #13 on insulin resistance for more information. This is a powerful compound that has favorable effect on pre-diabetes, but there is no free lunch in nature and has a minor unfavorable effect to mitochondria ROS. You should discuss with your doctor if this is right for you, and I would suggest it is for a short term (2-3 months) max.
R-Lipoic Acid Antioxidant and influential on neuropathy
Apple Cider Vinegar 2tsp ACV with evening meal favorable to gastric dynamics and lowers overnight glucose production

 

Liver Package
Glutathione or NAC Powerful anti-oxidant and liver support
Milk Thistle Liver support
R-Lipoic Acid Antioxidant
Choline  or  option2 Phosphatidyl Liver support and brain function

 

Skin, Hair and Nails Package
Vitamin A Antioxidant, cellular communication and growth
Hyaluronic Acid Cellular moisture, inflammation signaling
Collagen Protein Building blocks for repair and renewal
Biotine Cellular fat quality
Methyl B12 Skin health (its complicated)
Methyl Folate Folate decomposed by sun exposure
Fish Oil good better better#2 Fat quality

 

Anti-oxidant Package
R-Lipoic Acid Kind of expensive antioxidant, has other keto benefits
Broccomax Expensive, but very sexy
Glutathione or NAC Huge impact
Coq10 or ubiquinol Expensive. Some people get zero response from this, others are astounded by this.

 

Athletic Enhancement
Creatine One of the few performance supplements that actually improve your performance and dirt cheap
DHEA If its banned by the NCAA and Olympics, that’s usually a good sign it works! This is a prohormone substrate so consider the risks of adding fuel to that bonfire.
DIM Plus Favorable for promoting the right balance of hormones, especially if you are centrally obese or have lovehandles
BCAA Low calorie protein allows for strong leucine MPS pulse without a big insulin spike. Can have dramatic effect on recovery when taken near a training session. Fair warning, BCAAs taste horrible.
Caffeine One of the other performance supplements that will give you measurable gains.
acetyl-L-carnitine Does a lot of little things, cheap and complementary with choline. 2 capsules (1g)

 

Electrolyte Fairy Dust for Athletes Makes full days replacement- dilute in ½ gallon of water.  I load this in bottle #2 on the bike and water belt.

Fairy Dust instructions on KetoFit

Sodium 1.5 tsp salt
Potassium Option 1: ¼ tsp KCL (aka NoSalt, aka Potassium Chloride)
Option 2: 3/8 tsp Potassium citrate (more expensive, tastes a little better )
Calcium ¾ tsp calcium citrate
Baking Soda ¼ tsp sodium bicarbonate (arm and hammer baking soda)

 

Gall Bladder support
Ox Bile (pick one) This is a more natural and simple choice
Super enzymes (pick one) This has a bunch of stuff in it, all favorable, but more complex, including oxbile.

 

Hypothyroid
Zinc Conversion support, one per day
selenium Conversion support and tpo, one per day
Methyl B12 40% of hypothyroid folk also b12 low. One per day, sublingual.
B Complex Required to make thyroid hormone. One per day
Jarrows FOS probiotic

 

20% of t4 ->t3 conversion happens in gut. Take one with your dinner at least.
*special note, this must be refrigerated. Ordering this from amazon is expensive to coolship it. I suggest you go down to your local whole foods, earthfare, sprouts, etc and look in the refrigerated case. If cannot locate this locally, consider Jarrows EPS probiotic but its twice the price!
Low dose iodine as Kelp Low dose iodine is often very favorable. More is not better! One of these a day

Iron
best choice LactoFerrin http://amzn.to/2EC8ibv
2nd choice Liposomal iron IronSmart http://amzn.to/2EzSwhb
heme source Proferrin ES http://amzn.to/2nBEZ0y

Gut Health
Prescript Assist(old formula no pea protein) Very expensive colonizing probiotic. If you are rebuilding your gut, like after antibiotics, this is worth it. 1 per day with largest meal
Apple Cider Vinegar 2tsp ACV with evening meal favorable to gastric dynamics
Super enzymes Provides enzymes, supplementary acid, and bile salts. Take 1 with meal or 2 with a feast
Jarrows FOS probiotic Transient probiotic used to supplement gut biome. The bacteria in this do not colonize. They drift through with the food. Also effective to take if you are breaking a keto diet with food like wheats/grains/bread to avoid GI distress.
*special note, this must be refrigerated. Ordering this from amazon is expensive to coolship it. I suggest you go down to your local whole foods, earthfare, sprouts, etc and look in the refrigerated case. If cannot locate this locally, consider Jarrows EPS probiotic but its twice the price!