As much as you try to follow a well-formulated diet sometime supplementation with taking different vitamins and minerals is necessary in order to stay healthy even on a keto diet some people get into

a rut and they eat the same things over and over again and so you’re not getting all the nutritional benefits of eating a wide range of foods same with a carnivore diet – if you’re eating the keto carnivore or just a strict

carnivore diet if you’re not eating organ meats you’re not really getting all of the vitamins and minerals that your body needs so today I’m sharing with you guys my top 10 supplements that might be necessary for you on the keto

diet in case you guys don’t already know this I am a pharmacist so I have a doctorate degree in pharmacy so I have gone through years and years of training with learning about drugs and medications and over-the-counter

supplements so I’m going to share with you guys my advice on some of the top ones I think that you might need to incorporate into your diet and I’ll have all of these recommendations listed down below in the description box for you so

you can either buy them online or in the store also before we get started one quick disclaimer although I’m a pharmacist I am NOT your doctor so make sure before you start any of these supplements that you

do consult either your pharmacist or your doctor to make sure that they’re right for you because some of these things might interact with either other medications that you’re taking or health conditions that you do have so once

again these are just supplements that I recommend but before you start them please do consult your doctor or your pharmacist now before we dive into it don’t forget to subscribe to my channel and hit that notification bell so you

get notified every time I post a new video now most of you guys have already heard about the health benefits of collagen and you might even already take a collagen supplement it’s actually great for joint health

it’s anti-aging because it helps support your hair and your skin and your nails too but it also helps with wound healing in fact when my mom had heart surgery for a valve replacement I recommended that she take it I gave her some

collagen supplement to take just to help with the healing process and she really does believe that that’s what made her heal so quickly but she actually continued to take the supplement too so she takes it every day and if you look

at her skin, it’s a lot softer and plumper and so it’s something that she’s going to continue to take and there’s many different types of collagen supplements out there there’s some that are in powder form

which are great because you can mix it in your morning coffee or tea or into a smoothie but there’s also pill form too if you don’t want to use the powdered form of collagen that I like to take is by perfect Kido this

is the one that I use it’s unflavored kind but they actually have different flavors like chocolate and vanilla and salted caramel but I like it because it dissolves beautifully into the coffee plus it has MCT oils in it so that’s

gonna help you keep full longer and it’s gonna give you a little boost of energy I also feel like it makes my coffee super creamy too whenever I use it perfect Kito’s collagen is grass-fed it’s key to approved there’s no

artificial sweeteners or any sort of junk in it it’s also dairy free if you guys want to save on your order click on the link down below in the description box to get there now you always hear how important it is to get extra salt on the

keto diet but did you ever wonder why I’m going to explain it to you it’s really quite fascinating plus you’ll understand why sodium is so important for biological functions and it’s something that you shouldn’t be scared

of especially if you use it correctly and you eat the proper foods if someone is eating a high carbohydrate diet where there’s lots of insulin being released the insulin actually tells the kidney to reabsorb that extra salt and then

instead of excreting it and water tends to follow it too so not only are you retaining salt but you start to retain water too that’s actually why a lot of people that are pre-diabetic or diabetic have high blood pressure because

retaining all of this fluid which increases their blood pressure it’s also the reason why one of the first-line therapies for high blood pressure is a diuretic so you can get rid of that excess water to lower your blood

pressure now on a keto diet which is low insulin-releasing diet you’re not signaling to the body to hold on to salt so that gets excreted and then so does the water so that’s why it’s important to make sure you’re getting an

extra sodium since you’re not reabsorbing it along with extra water to so that you stay hydrated often when people first start the keto diet they go through what’s called the keto flu so they start to get tired and dizzy

nauseous they have a headache they just don’t feel good these are all symptoms of in two lo of electrolytes specifically sodium but sometimes potassium and magnesium so if you want to prevent the

keto flu it’s important that you have extra supplementation especially in the beginning with sodium and sometimes when I’m fasting I’ll experience some dizziness and nausea or headaches and I really notice it like if I’m having and

work out it’s a strenuous workout that I’m doing that’s fasted that’s when I really start to notice those symptoms so to combat that or actually prevent it from happening I’ll take a sodium supplement before my workout this is the

one that I take it’s one gram of sodium so we’ll take one of these tablets either when I have those symptoms I’ll take one and my symptoms will go away within like 15 minutes or a half-hour or I’ll take it before I’m gonna have like

a real strenuous fasted workout and this sodium I picked up from the pharmacy you can find it behind the pharmacy counter it’s still an over-the-counter product so you don’t need a prescription for it but they also have other different types
of salt supplements out there and no thermit abs makes one you just have to either ask your pharmacist or go visit your pharmacy to find them if you don’t want to take an actual pill supplement form you could actually just add about

like a half a teaspoon of salt to some warm water stir it around to dissolve and drink that like as a shot but I think that’s really gross and I just can’t stomach it so that’s why I go for the pill form of salt is of course the

the easiest way to get salt in your diet is just to add it to your food so make sure that when you are cooking your food that you’re adding salt to it for about a semester and my undergrad at UC Davis I decided to major in neurology it sounded

really cool at the time until I realized that nerve conduction really had a lot to do with physics which was like my least favorite subject but with that one semester I did learn how nerve control muscle contraction and all has to do

with potassium will and sodium too but in a nutshell nerve impulses travel from the brain to the muscle by a series of action potentials opening and closing sodium and potassium gates when the nerve signal gets to the muscle if

there’s not sufficient potassium around the nerve and the muscle will actually keep firing and you get a spasm Charley horses and muscle spasms are also another symptoms of the keto flu so to prevent them you want to make sure

that you’re getting enough potassium in your diet now some foods that are high in potassium are avocado broccoli spinach and also animal protein but you can also supplement to this is especially important if you don’t have a

balanced diet or if you’re first starting out on the keto diet and you don’t want to get the keto flu so the one that’s over-the-counter is this is potassium gluconate it’s 99 milligrams of potassium gluconate you could take

one or two of these a day just to make sure that your potassium levels are up again you do want to consult a doctor before adding on any additional potassium and especially a potassium supplement just because it can interact

00:07:21with certain medications that you might be on or it can cause like heart problems if you have underlying arrhythmia issues make sure you consult your doctor before adding on any potassium supplements some symptoms of a

low potassium are diarrhea low energy a heavy feeling of the legs and dizziness magnesium this is another very important supplement that you should consider taking you’ve probably already heard that a lot of people are

actually deficient in magnesium long ago it used to be in our water sources so our ancestors never had to worry about magnesium deficiency but that’s not the case anymore so now we mostly get it from our foods

and a lot of those vegetables that are grown conventionally even some organic vegetables they have a lot of nutrition and nutrients ripped from it because it’s not in the soil anymore so that’s when it’s important to supplement

magnesium is used for a lot of different cellular processes like nerve conduction and muscle contraction it is also needed to help burn glucose way a lot of people that consume a higher carbohydrate diet are at real risk of having magnesium

deficiency magnesium is also needed to regulate potassium too so a lot of times when a customer comes into my pharmacy and they tell me they have muscle cramps I might think about giving them a potassium supplement or recommending

that they eat some foods higher in potassium but a lot of times like that muscle spasm is caused by a lack of magnesium first and not potassium so that’s one may be a magnesium supplement they might want to try that too and

there are many different forms of manganese I’m out there my favorite form is magnesium glycinate because it has a better absorption so your body’s gonna use it as opposed to magnesium oxide or

magnesium citrate that don’t get absorbed into the body quite as well and those ones tend to cause more diarrhea which is good if you’re trying to combat constipation I usually take my magnesium in the evening just because it does have

a calming effect so if you’re having trouble going to sleep then you might want to consider taking your magnesium in the evening another way that you can get magnesium is by taking a bath with epsom salts so epsom salts is a

magnesium salt and you have to soak in the tub for about 20 minutes with about a couple cups of epsom salts in there in order to get it absorbed into your skin but it’s a great way it soothes sore muscles it it just gives you that

calming effect too so that you can get some rest at night magnesium is also available as a spray that you can spray at bed time on your chest and once again it’s going to get absorbed into the skin as you sleep another way that you can

ensure that you’re getting all the necessary electrolytes and vitamins and minerals is by consuming organ meats now I don’t really like the taste of organ meats so I don’t usually cook with them all that often so I tend to reach for a

capsule form supplement that has freeze-dried organ meats in it and the ones I’ve been using are by ancestral supplements I’ve been using these for around six months and I can completely tell the difference they’ve increased my

energy I have a better mood when I notice when I’m taking these sometimes I do stop taking them and I do notice a difference in my energy level in my mood when I don’t take them so I’ve been using these around six months and I

swear by them ancestral supplements believes that we should be eating like our ancestors did when our ancestors killed an animal the most prized possession was actually the organ meats they would eat those first before they

ate the meat our ancestors also believed that certain organ meats would help heal whatever is ailing you so like if you were having heart problems and you should eat the heart because you’re getting all of those nutrients and

vitamins from that organ that maybe your own heart needs if we’re started taking their basic organ meats which has liver heart kidneys spleen pancreas so I’ve been taking that one and then I moved on to taking the the brain all of their

supplements are freeze-dried they come from grass animals that are raised on small farms in New Zealand they’re produced in small batch quantities too and they have third parties come in and test them for purity

and safety and these New Zealand cows are humanely raised and they’ve never had an incidence of mad cow disease so you don’t have to worry about that if you’re gonna go with the beef brain and the brain supplement helps with mental

clarity and cognition and memory so that’s why I decided to take it just because I want to have the best mental performance possible especially in my job as a pharmacist where I have to memorize a lot of things

it also has new atrophic factors to support the survival of existing neurons and actually encourages the growth of new ones too I reached out to ancestral supplements because I love their products so much

and they graciously gave me a code for you guys to try if you want to purchase some of them you can use code keto focus at checkout and it’s gonna give you 10% off your order and that website will be listed down below for you guys as well

as my discount code next I want to talk to you guys about my sickness regimen now I really should bottle this up because I swear by it it works like a charm every time I do it well I mean almost every time but anytime I feel a

cold coming on or like a sore throat or just kind of worn down I’ll start this regimen and it just wipes it out and sore throats gon feel better within a few days don’t end up getting sick at all once again you might want to consult

your doctor before trying this because you might be on some medications or underlying health conditions that might not work well with this regimen like I said I start this regimen when I first start to have symptoms of feeling sick

or maybe there’s somebody around me like my husband or my kids that are sick and I don’t want to get sick then I’ll start taking this regimen to prevent me from getting sick in the first place and my regimen includes vitamin D of vitamin C

and elderberry extract those are the three things that I absolutely take sometimes I out on other things like zinc or a colostrum supplement but these three are the key vitamin D helps with your immune system it helps support it

in fact back when tuberculosis was running rampant one of the treatments was to treat with cod liver oil and that is actually really high in vitamin D and low vitamin D levels have been associated with upper respiratory tract

00:13:16infections and allergic asthma – I live in the Pacific Northwest so I hardly get any sun exposure especially this time of year so that’s where supplementation with vitamin D is key to keeping my
immune system healthy so what I do is when I feel that cold coming on I start taking high doses of vitamin D so we’re talking fifty thousand international units once a day for three days only again if you want to feel more

comfortable about it consult your doctor but I wouldn’t be too worried about overdosing on vitamin D a lot of people do have to take fifty thousand international units once a week especially if they’re living in a

climate like me where they don’t get a lot of sun exposure and even some cases people do have to take it once a day the other two supplements I’ll end up taking is vitamin C this is a thousand milligrams I’ll take a thousand

milligrams four times a day along with some elderberry extract I give this in capsule form because if you get the syrup it does have a lot of sugars in it unless you can find a sugar-free syrup but I’ll just take two capsules of this

four times a day along with the vitamin C and I’ll take both of these four times a day for as long as I have symptoms so once my symptoms are gone then I’ll stop it and both of those the vitamin C and the elderberry are antioxidants the

elderberry extract also contains immune stimulating vitamins and it helps with inflammation now this next supplement is something that not everybody is going to have to take but it’s actually a necessary

supplement if you have the MTHFR gene mutation which I do so I have to take the supplement and actually there’s a lot of people that have some variation of this gene mutation out there I think they estimate like a thirds of

the world’s population has some sort of snip or MTHFR gene mutation so the MTHFR gene is an enzyme that helps in the reaction of breaking down folate into a necessary actively to perform all sorts of cellular activities from DNA repair

synthesis immune functions every single cellular function needs this enzyme in order to work so if you are deficient in this enzyme at all then that’s when you’re going to have complications down the

road and mutations in the MTHFR gene can actually lead to a buildup of homocysteine and homocysteine is related to heart disease and blood clots too in fact before I even knew that I had variations of this gene mutation

I had my lab stand this was when I was in my 20s and the doctor came back and said I had really high homocysteine levels which I thought was absurd because I was in my 20s this is when I ate really really clean and worked out

all the time like a maniac so it just did not make sense at all that I had high homocysteine levels and the doctor too didn’t really know about this gene mutation so we didn’t go down that path it wasn’t until years later when I had a

23andme test done where I discovered that I did have this mutation and I actually have the worst type I’m homozygous for the c6 7:17 mutation which means that I only have about 30 percent of normal enzyme activity if I

was heterozygous like I had one good copy and one of these bad copies I’d be around like 65% and there’s other variations of snips within this gene that can cause varying degrees of enzyme of diminished enzyme activity so that’s

why I think genetic testing is super important especially when it comes to this so in my situation where I have the homozygous bad copy of this gene I have to take a special prescription supplement so this is an active form of

folate it’s called el methylfolate so it’s already gone through that reaction it doesn’t really need that enzyme to give me an active form of folate that I can use for all my cellular processes and actually with consistently taking

this supplement every single day I did have my labs retested and my homocysteine levels are normal now so I highly recommend that you guys get tested for this gene mutation or just any sort of genetic mutations that might

be out there you never know what you might have or what you could be passing down to your kids as well vitamin k2 as another necessary supplement to have if you’re on the keto diet or even just any sort of diet vitamin k2 is not the same

thing as regular vitamin K that you’re used to hearing about that’s in like kale and all these green leafy vegetables they’re at different it was first discovered by a dentist named Weston Price when he

traveled the world in the early 20th century looking at diet and diseases and and teeth health in different populations he found that people they ate like non industrial diets and had like poorer

oral health hygiene actually had really good teeth and he believed it was a mystery and nutrient called activator X that was responsible for protecting them against tooth decay and disease and with later research it’s been discovered that

this nutrient this activator X is actually vitamin k2 so like I mentioned vitamin K has different forms when the main forms is vitamin k1 which is found in our leafy greens and plants plant foods and the other one is vitamin k2

which is found in animal foods and fermented foods too and vitamin k2 is important because it plays a role in shuffling calcium so it can help shuffle calcium into your bones and so that’s going to help prevent against auto pur

OSIS but it also like if you get calcifications on your arteries usually specifically this one that a lot of people do have to get cleaned out because they get calcium deposits on there

vitamin k2 can remove those calcium deposits so it’s really good at clearing out your arteries of any sort of calcifications and a lot of us on my keto diet are actually already consuming a lot of vitamin k2 because it’s in our

grass-fed butter so make sure that you’re eating butter from grass-fed sources but if you want to make sure that you’re getting optimal protection you do want a supplement just like vitamins minerals are very
important for cellular functions and processes they help to detoxify you they help to prevent you against diseases they help slow down aging they help with free radical scavenging tons of different things they’re necessary for

cellular functions basically now we’ve already talked about the major ones like sodium and potassium and magnesium but there’s a lot of other micronutrients out there that are necessary and that’s you need and these are called trace

minerals there’s chloride which is needed for stomach acid production calcium which is needed for muscle contraction and bones and heart contractions there’s also other ones like selenium sulfur

copper manganese-all different types of trace minerals that are needed for day to day functions I take a mineral supplement daily the one I take is a liquid form this is my Kido beam and I’ll have it listed down

below is where you can purchase it it’s my favorite one because it’s tasteless you can’t taste it at all and it contains so many different micronutrients and they’re all listed on the back here this next up limit is really something that

you need only if you’re having bowel issues so if you’re having constipation or diarrhea which both are common especially when you’re first starting out with a keto diet or a carnivore diet so if you’re having either of these a

lot of times psyllium husk can work because it’s a bulk-forming laxative so if you’re having constipation it just creates bulk up in your colon to help then push everything out vice versa if you’re having a diarrhea

it helps to bulk up the stool so you’re not having every all the liquid flush out so again it’s creating like a bulk which sounds really gross and I’ll stop using the word bulk I promise but it’s a really good natural remedy it’s

all from soluble fiber so there’s nothing that’s really gonna stimulate insulin release so perfectly safe for the keto diet well that’s my take on my top-recommended supplements to have on the keto diet once again these are all

recommendations you do need to consult your doctor your pharmacist before going ahead with any of these just to make sure that they’re gonna be right for you make sure you subscribe to my channel keto focus and again hit that

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