My Keto Diet Supplementation

My Plethora of Pills

This is what I take on a regular basis to supplement my nutrition on my Ketogenic Diet:

• 2 Flaxseed Oil Capsules for my plant source of Omega-3-6-9's
• 2 Fish Oil Capsules for my Omega-3's
• 4 Probiotic Capsules
• 4 Kyolic Garlic Capsules
• 1 Pack of Emergen-C for Vitamin C

I've never been one to take supplements and for a while I was against them.  The Keto diet is so different from what I'm used to so for the moment, I'm taking these supplements to address any deficiency I might be creating with my food selections.  And don't think I'm pushing the stuff,..I may tell you in a couple of weeks NOT to take this stuff because they gave me some nasty shits!! (stay tuned)  The following is just some rational for why I decided to take them.

Flaxseed and Fish Oils

The Ketogenic diet is a fat based diet and I wanted to make it a point to consume as many 'GOOD' fats as possible.  I take the recommended daily dose of 1-2 capsules of both flaxseed and fish-oils to support my cardiovascular health and to decrease as much inflammation as possible.  The flaxseed is associated with improved cardiovascular health.  A 2015 Meta-analysis  from the Journal of Clinical Nutrition concluded the following:

This meta-analysis of RCTs (randomized control trials)  showed significant reductions in both SBP (systolic blood pressure) and DBP (diastolic blood pressure) following supplementation with various flaxseed products.  (click quotes to access articles) 

 I've noticed that my systolic blood pressure has crept up to the middle 120s and low 130s since going into my 40's so I could definitely use the stuff.

Fish oils are dense with Omega-3 fatty acids and have been determined to exhibit anti-inflammatory properties. A 2006 publication in Surgical Neurology that involved over 200 patients concluded the following when comparing the anti-inflammatory effects of fish oils to NSAIDS:

Our results mirror other controlled studies that compared ibuprofen and omega-3 EFAs demonstrating equivalent effect in reducing arthritic pain. omega-3 EFA fish oil supplements appear to be a safer alternative to NSAIDs for treatment of nonsurgical neck or back pain in this selective group.

Training and getting older has awoken many 'new' pains in my knee and hip joints.  I'm hoping that these omega-3s will keep them away or at least minimize their occurrences.

Good and Bad Bacteria

Probiotics

After reading Pearlmutter's BRAIN MAKER, I now know that the bacteria in your stomach dictates what goes into your blood and brain.  A gut full of 'bad' bacteria can cause all sorts of havoc such as leaky gut, weight gain, irritable bowel syndrome, neurological disease, and other inflammatory disorders.  I pay good money for these probiotics because I know that they will pay off in the long run.  Nasty foods and added chemicals (insecticides) have the tendency to kill your good bacteria and allow the bad bacteria to flourish; one can't go wrong by consistently ingesting 'Good' bacteria.  I take 4 capsules a day and go through a $40 bottle in less than a month.  In addition to promoting better belly and brain health, probiotics have been shown to improve one's immune system.  A study published in a 2013 Journal of Clinical Nutrition that involved over 400 subjects demonstrated the benefits of probiotic supplementation to prevent upper-respiratory illness.  It concluded the following:

The probiotic Bl-04 (bifidobacterium animalis) appears to be a useful nutritional supplement in reducing the risk of URTI (upper respiratory illness) in healthy physically-active adults.

Garlic Capsules

Garlic has been used for their antioxidant and antimicrobial properties for ages. Garlic's known for working against potentially deadly E. Coli, Staph A,, and Salmonella infections.  I take the daily recommended dose of 2 capsules per meal.  I was scared that I'd get heartburn from the stuff but haven't yet (knock on wood!).
  

Vitamin C

I take vitamin C because this guy said so.

The last thing I want to say is to consult your physician before deciding to take any supplements because I won't be responsible if YOU get the bad shits or keel over.  Drink plenty of water to prevent excessive load on the kidneys; one of the studies did mention kidney stones as a potential downside to taking these supplements.  If you want more info on the cost or purchase of these products, feel free to contact me.

DAVE