Keto
Supplements for a low-carb, ketogenic way of eating: electrolytes, MCT oil, magnesium and vitamin blends without added sugars. We explain which forms fit keto, how to dose them and what to expect in week one.Read more →
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What to look for in keto supplements
A ketogenic diet keeps carbohydrates very low, so the body runs mainly on fat and on ketones made from fat. That switch changes your fluid balance. With less carbohydrate, insulin falls and the kidneys hold on to less sodium and water. In the first week you lose fluid, and sodium, potassium and magnesium leave with it. This is why a sensible keto shopping list starts with minerals, not with fat burners.
Electrolytes carry most of the load in the first weeks
Salt is the one people under-do, while magnesium and potassium are the two that usually need a supplement. Our electrolyte drinks and powders state their milligrams per scoop, which is the only way to know what you are actually getting.
- Magnesium contributes to normal muscle function and helps reduce tiredness and fatigue.
- Potassium contributes to normal muscle function.
- Sodium is easiest to cover through food, broth or a measured electrolyte blend.
Form matters. Magnesium citrate and bisglycinate dissolve well and are usually gentler on the stomach than oxide, which largely stays in the gut. Check the elemental magnesium per serving, not the weight of the whole compound.
MCT oil and exogenous ketones answer different questions
MCT means medium-chain triglycerides: fats with shorter chains than most fats in food, so the liver turns them into ketones quickly. C8, also called caprylic acid, does this fastest, while cheaper blends lean on C12, which behaves more like ordinary coconut oil. In our range of MCT oils and powders the C8 share is on the label. Start small: more than a tablespoon at once often causes loose stools, and powders are usually easier to tolerate in coffee. Exogenous ketones, sold as salts or esters, raise the ketones in your blood for a few hours. They suit athletes and people who want a smoother start, but they do not make a high-carb day ketogenic.
How we choose the keto products we stock
We judge every keto product on three things: the form, the dose, and whether the combination makes sense when carbohydrates are low. That is why we favour magnesium as citrate or bisglycinate, electrolyte blends that print sodium, potassium and magnesium per serving, and MCT with the C8 content declared. We leave out sweetened powders that quietly add the carbohydrates you were trying to avoid. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. If you want the full reasoning, read how we select brands and products.
Who this collection suits
This collection fits you if you eat low-carb by choice and want to fill the gaps that come with cutting out bread, fruit and pulses: mainly minerals, fibre and B vitamins. It is most useful in the first two weeks, when cramps and flat energy are most common. The mineral side often feels different within a few days. Anything to do with body composition follows from your overall diet over weeks, not from a capsule, so treat these products as support for the plan you already follow. If you also avoid other food groups, our overview of diet-based collections points you to vegan, gelatin-free and sweetener-free options.
Frequently asked questions
Keto supplements are products chosen to fit a very low-carbohydrate diet. They contain little or no carbohydrate, so they do not work against ketosis, the state in which the body runs mainly on ketones from fat. In practice the group covers electrolytes such as sodium, potassium and magnesium, MCT oil and MCT powder, exogenous ketones, low-carb protein, and vitamin blends that replace what leaves the plate when fruit, grains and pulses go.
Not everyone does. If you eat plenty of leafy greens, nuts, seeds, oily fish and eggs, and you salt your food, you may cover most of it. The two things that catch people out are minerals and the first fortnight. Cutting carbohydrates lowers insulin, you lose fluid, and sodium, potassium and magnesium go with it. That is when headaches, cramps and flat energy usually appear. Supplements are a practical bridge, not a requirement.
The values below are population reference points, not personal advice. They are useful for reading a label and checking that a keto electrolyte blend is sensible rather than extreme.
| Nutrient | UK adult daily reference | Supplement guidance |
|---|---|---|
| Magnesium | 300 mg men, 270 mg women | 400 mg or less a day unlikely to cause harm |
| Potassium | 3,500 mg | 3,700 mg or less a day from supplements |
| Salt (sodium) | No more than 6 g salt (2.4 g sodium) | Sodium chloride not advised in supplements |
Our magnesium products list the elemental amount per serving, which makes this easy to check.
Source: NHSIt depends on how you want to use it and how your stomach reacts.
| Form | How it works | Best suited for |
|---|---|---|
| MCT oil (C8) | Liver converts it to ketones fast | Coffee, dressings, quick energy |
| MCT oil (C8/C10 blend) | Slower, milder, lower cost | Daily cooking use |
| MCT powder | Oil on a carrier, easier on the gut | Sensitive stomachs, travel |
| Exogenous ketones | Raise blood ketones for hours | Training days, first weeks |
Start with the smallest serving on the label and build up over a week.
Begin with a teaspoon, once a day, with food. MCT is absorbed quickly, and a large first dose is the usual reason people report nausea or loose stools. Build up over one to two weeks and stop increasing at the point where you feel fine. Powder is often more comfortable than oil. Taking it in coffee or a shake, rather than straight from the spoon, also helps, because it reaches the gut more slowly.
Plain electrolytes, magnesium and pure MCT contain no carbohydrate, so they do not add sugar to the picture. What can interfere is a flavoured powder with maltodextrin, dextrose or fruit concentrate, so read the carbohydrate line per serving. For fasting the answer is different: MCT and protein provide calories, so they break a strict fast even though they keep ketones high. Electrolytes and water do not.
Electrolytes usually feel different quickly, often within a day or two, because they replace something you have just lost. Magnesium taken for muscle function and tiredness is better judged after two to three weeks of consistent daily use. MCT gives you energy from the serving itself, so the effect is immediate but short. Nothing here changes body composition on its own. That follows from your overall diet across months.
Potassium deserves the most caution. NHS guidance advises that older people should not take potassium supplements unless a doctor recommends it. People with reduced kidney function, or on blood-pressure medication that affects potassium, should also check with their GP before using a high-dose electrolyte blend. High magnesium doses can loosen the stools. If you are pregnant, breastfeeding, or taking prescribed medicines, discuss a ketogenic diet and any supplement with a healthcare professional first.
