Supplements on Keto Diet | Good or Bad?
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Supplements on Keto Diet | Good or Bad?

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Good or Bad

We’ve all heard of the keto diet before, and some of us have wondered whether supplements on keto diet would ever turn out well. Supplements are fantastic convenient options for getting certain nutrients that our body sometimes lacks.

Although they might not fix our diet, they are still a great thing to include in our regular eating. On the ketogenic diet, specific rules are set down for your diet that you’re supposed to follow for maximum results. Can you implement your favorite supplements? Today’s article, we’re talking supplements with keto. Stay tuned!

Keto & Supplements

Let’s have a brief discussion on both these topics right before jumping in. The keto diet, short for the ketogenic diet, is a diet that consists of cutting out a majority of your carbs for the goal of achieving certain benefits.

Cutting out carbs allows for your body to reach a state of ketosis, a state in which your body burns fat for energy. Regularly, our bodies run off carbs primarily for energy. However, once they run out, fats are used to help the body keep running.

To jump straight into the ketosis stage, carbohydrates are cut drastically from your diet to allow for fat burning. Other methods are used to reach ketosis, such as intermittent fasting with all the same purpose, to burn fat.

Other benefits also come with the keto diet. Some of which include clearing up acne, and even lowering the risks of getting cancer. This is due to the lower amounts of sugar you intake that influence acne’s surfacing on your skin.


Supplements are exactly what they sound like, except that, in this case, they’re for your diet. They are meant to help you enhance your diet, not establish it. Your overall diet should be made up of whole foods, not dietary supplements.

Supplements on Keto Diet | Good or Bad?

The supplement market is a huge industry. It makes sense considering the number of different types of supplements that exist. Here at Supplement Wolf, you’ll find many of the supplements you commonly see at the store or online.

I’ll be listing a handful of supplements and how they would work out on a keto diet. Should they be used, or should they be excluded from the diet?

Protein Powder x Keto

As the most popular supplement on the market, protein powder is used by many, even by people outside the fitness industry. The reason isn’t to build muscle as many people believe, but to add more protein into their diet.

Supplements on Keto Diet | Good or Bad?

As you can guess, there exist tons of different types of protein powder. They differ with the types of ingredients and substances used to create the powder. There are milk-based protein powders like whey and casein, or non-milk protein powders like egg and plant-based.

Taking a look at nutrition labels from several protein powders, the amount of carbs per scoop is minimal. So minimal in fact that even two scoops of protein powder wouldn’t pose any real troubles on your carb total at the end of the day.

Supplements on Keto Diet | Good or Bad?
The reason behind this is because protein powders are meant to provide just that; protein. You’ll see around 20-30 grams of protein in a protein shake, but no carbs since its purpose is not to supply your body with carbohydrates.

Creatine x Keto

Creatine is a supplement used primarily by bodybuilders and athletes to build muscle/lose fat. It sparks the synthesis of muscle by allowing your body to produce more growth hormones in the muscle.

Plenty of studies have shown dramatic increases in muscle between groups of creatine takers and non-takers. Thankfully, creatine is actually a very recommended supplement to take while on a ketogenic diet.

The lack of carbs actually found in creatine is perfect for a keto diet. Exercising is also essential in any diet, not just keto. Building muscle will also impact your diet’s results by burning even more calories to preserve muscle mass.

Omega-3 Fish Oils x Keto

Omega-3 fish oils are supplements that aren’t as common as the other two mentioned before, even though they should be. They provide the flashy benefits of building muscle and losing fat as do protein shakes and creatine. But, they work their magic in other ways for your body.

Supplements on Keto Diet | Good or Bad?

Omega-3s are fatty acids that help especially for the health of your brain and heart. These fatty acids are found primarily in seafood, such as fish, which is why the supplement pills are called fish oil. Some benefits of omega-3 fish oils include…

  • Lower Blood Pressure
  • Reduce the likelihood of Heart Attack/Stroke
  • Reduce triglycerides amount 
  • Improve memory
  • Anti-inflammatory functions

On a keto diet, omega-3 fish oils are completely fine to take. Much like creatine and protein shakes, carbs aren’t really found in these supplements. This could be due to the fact the omega-3s are extracted from fish, which aren’t carb-heavy, to begin with.

Pre-Workout x Keto

The supplement pre-workout is mainly used before a workout, as the name implies, for better energy for lifts. There’s a lot of controversy surrounding pre-workout as it, so I won’t be adding any more controversy to it in this article.

You may think since pre-workout is meant to boost our energy, sugar or carbohydrates have to be thrown in the mix to fuel our bodies. In actuality, that’s wrong. The main ingredient in pre-workout supplements is no carbs but, in fact, caffeine.

Much like how people get energy from coffee, pre-workout works in the same way. Caffeine has no carbohydrates, so the concern of that with pre-workout is settled. However, some companies add extra carbs, so looking at the back of the label is important before buying.

Collagen Peptides x Keto

Collagen peptides supplements are quite impressive, in my opinion. Since they are a type of protein, so they should fall under the protein powder category, but they don’t. They offer quality protein, but they don’t only affect muscle mass, but also other components of your body.

They benefit our skinjointsbones, and not to mention muscles. As we get older, we begin to produce less and less collagen in our bodies on our own. So, collagen supplements work wonders by replacing the missing collagen we once used to produce.

To nobody’s surprise, collagen is also an acceptable supplement on a keto diet. It may be due to the fact that there’s literally only one ingredient in most supplements. That clears all five supplements on being keto-friendly on a diet.


In conclusion, supplements on keto diet are completely fine. Taking a look at each supplement individually, we could see that the carb count on each isn’t enough to pose any complications on a keto diet.

They all pose outstanding benefits for one’s health, all without comprising any sorts of carb problems in your diet. However, it’s important to remember that supplements should only be used sparingly, as your main diet should be construed by whole foods.

Got any questions? Leave them down below, along with any comments you have!