Here’s my honest supplement shelf — what I actually take daily, what I skip, and the “do your own research” caveat that applies to everything on this blog.
What I Actually Take
Magnesium (nightly)
I take a magnesium supplement at night. It genuinely helps with sleep and muscle cramps. Look for magnesium glycinate or citrate — they’re well-absorbed.
Sodium (in my food)
I add salt to my food liberally. On keto, your body needs more sodium, not less. If I feel lightheaded or headachy, I drink salty broth or an electrolyte mix.
Potassium (from food)
I don’t take a potassium supplement — that’s one to be careful with. I get it from foods like avocado, spinach, and salmon.
What I Use Occasionally
MCT Oil
MCT oil can help some people with energy and ketone levels. I use it occasionally in my coffee, but it’s not essential. If it upsets your stomach (it can), skip it.
Collagen
Collagen is nice for skin and joints, but it’s not the secret to keto success. I use it sometimes in smoothies, but I don’t stress about it.
What I Skip
- Expensive “keto” pills and powders. Most are overpriced and unnecessary.
- Keto bars for daily use. Too expensive, and real food is better.
- Pre-packaged keto snack packs. Overpriced, small portions.
The Honest Caveat
I’m not a doctor, and this is not medical advice. Everyone’s needs are different, and some people have conditions where supplements are genuinely dangerous. Please do your own research, and talk to your doctor before adding anything — especially if you’re on medication or managing a health condition.
The bottom line: the basics cover most people. Sodium, magnesium, and potassium from food. Save your money for real food.
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