Looking for the right multivitamins to best supplement your keto diet?
You’re in the right spot!
In this Athletic Muscle guide, I’ll be covering:
- What are multivitamins used for?
- Are multivitamins keto friendly?
- What vitamins and minerals are important and necessary for keto?
- How to choose a keto multivitamin?
- And our top 5 multivitamins for keto!
Tune Your Keto – Ketogenic Multivitamin
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Ketolabs Keto Core Daily Multivitamin
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Ketostat Vitality Whole Food Multivitamin
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Dr. Tobias Adult Multivitamin
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Garden of Life Multivitamin
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Overall #1 Pick
Updated As of 03/01/20
Strictly maintaining a keto diet can be a very tough task. But no worries! There’s a variety of multivitamin supplements that can help you secure the right vitamns and minerals your body needs while on a keto diet.
And our top pick is Tune Your Keto – Ketogenic Multivitamin!
Tune Your Keto is packed with MCT, magnesium, potassium, and collagen. It’s the perfect keto blend your body needs while on ketosis. It’s formulated to balance and maintain your energy level.
It is also made in the United States of America. The vitamins are bottled in a GMP certified facility. Take your daily dose of energy boosting supplements without any worries!
Keep reading to learn everything there is know about these keto multivitamins!
Top Best Multivitamins for Keto
Check out our below list for a summary of our results. Keep on reading to learn more about your keto multivitamin options!
- Tune Your Keto – Ketogenic Multivitamin (Our Top Pick)
- Ketolabs Keto Core Daily Multivitamin
- Ketostat Vitality Whole Food Multivitamin
- Dr. Tobias Adult Multivitamin
- Garden of Life Multivitamin
The keto approach to dieting offers a multitude of benefits; from better body composition to improved insulin resistance and potentially reversing metabolic diseases, there are very few reasons not to go keto.
One gripe critics of the diet will regurgitate over and over again is that restricting carbohydrate sources is more detrimental than beneficial.
Now, while carbohydrates are technically not required by dietary means (as we can produce them ourselves), foods rich in carbohydrate often contain other components (namely vitamins and minerals) which are important for our health that, if not properly planned for on a keto diet, can leave you at risk of deficiencies.
This is particularly true for first time keto dieters who go out of their way to over restrict carbohydrate and then cut down on fruits and vegetables; naturally abundant in vitamins, minerals and unique, health boosting phytochemicals.
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What is a Multivitamin Used for?
The best metaphor for a multivitamin is that it should be a “safety net” for your diet, not a “crutch”; what do we mean by this?
Well, we should always aim to achieve our requirements from whole foods. The nutrients, minerals and other dietary components have greater bioavailability (essentially greater absorption rate) when consumed as a whole food as opposed to a supplement.
This doesn’t mean that vitamin and mineral supplements are useless though. They definitely have a place, especially for diets in which certain foods / food groups are restricted. However, they should not replace whole foods when whole foods can be included!
Acting as a safety net, they can ensure you catch any possible deficiencies and keep yourself in tip-top health!
Is Multivitamin Keto Friendly?
Multivitamins are almost universally keto friendly. The only risk you’d run is if there was a carbohydrate component to the supplement, which some companies do have (particularly those who provide the supplement in a powdered form)!
A heaped serving of powdered carbohydrate (typically easy to digest) is sure to spike your blood sugar, and subsequently insulin levels, knocking you right out of ketosis!
Keep an eye on the nutritional information when selecting a multivitamin. Unless they contain some omega 3 / “healthy” fat component they shouldn’t really have any discernible calorie content.
The products we’ve highlighted in this article are a great example of what you can find; superb quality and totally keto friendly!
What vitamins are important for Keto?
Those which the keto crowd may be missing out on! Typically, these include the B vitamins (predominantly found in carbohydrate rich foods like grains), fibre and certain other minerals (zinc, magnesium etc.)
Do you need multivitamins on a keto diet?
Nope! If planned correctly there is no need for a multivitamin! But again, if we look at them as more of a “safety net” rather than a “crutch”, the reasoning surrounding our multivitamin use then fits our goals as opposed to simply taking a supplement for the sake of taking it!
How do vitamin supplements help keto dieters?
They allow a dieter to avoid any risk of possible deficiency enabling them to further strive for an optimal state of health!
Effectiveness of Keto Multivitamins
Effectiveness is determined by benefit and anytime you can correct a dietary deficiency it’ll be of benefit to your help!
Additionally, the main vitamin deficiency associated with a low carbohydrate approach is a B vitamin deficiency. When supplementation has been introduced, deficiency of B vitamin can be resolved!
Read Also: Top 5 Electrolytes for a Keto Diet
How to Choose Keto Multivitamin?
When choosing a multivitamin there’s a few general rules you want to stick to;
- Don’t invest in ones that offer token amount of some things and excessive dosages of others – these are typically cheaply made and having an excessive amount of certain vitamins and or minerals may cause more harm than good!
- If it hasn’t got a good dose of vitamin D it’s not for me – any multivitamin worth it’s salt will have around 1000 – 2000 I.Us of vitamin D per serving. While deficiencies aren’t unique to a ketogenic diet, vitamin D deficiency is rampant and correcting can have a host of health benefits!
- As highlighted earlier, keep a look out for the b vitamins if you’re after a perfect keto multivitamin. We’d also advise keeping an eye out for chromium; a mineral which can help improve insulin sensitivity and therefore may be of benefit for those using a ketogenic approach to correct some form of metabolic disorder.
Keto multivitamin dosage
The dosage of a multivitamin will always depend on the brand recommendations. We’d advise sticking to them, as not taking enough may not provide the benefit you’re after and taking an excessive amount may do more harm than good!
When should you take it?
The perfect time to take a multivitamin is usually first thing in the morning and with a meal. Consumption alongside a meal slows digestion and absorption allowing for greater absorption of the multivitamin components!
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Keto Multivitamin Side Effects
The side effects of any supplement will always depend on the dosage at which it has been consumed. If you follow the recommendations set out by the company, chances of any negative side effects are few and far between.
There are a few notable issues that individuals often bring up however after using a multivitamin
- “I’m peeing a rainbow!?” – changes in urine colour are to be expected and not in any way harmful! The body is simply excreting out any excess vitamins! If you are finding it painful or experiencing any other more serious symptoms cease supplementation immediately and seek medical advice (it may not have anything to do with the supplement however always better to be safe than sorry!)
- “I’m always bloated/constipated!” – this may be down to the iron content of the supplement. Iron sulphate, fumarate and citrate are all common forms of iron found in supplementation however have been associated with gastrointestinal issues. Iron bisglycinate or “gentle iron” is a great alternative that reportedly has 4x the bioavailability of traditional iron supplementation as well fewer and less problematic symptoms associated with iron intake.
Read Also: How Much is Crossfit a Month?
Best Keto Multivitamins Review
Made in the USA in a GMP certified facility, Vitamin Bounty’s keto friendly multivitamin is a fan favorite!
Vitamin Bounty’s keto specific multivitamin is a great option for any ketosis campaigner.
Tune your keto has been designed specifically to meet the needs of the ketogenic diet while also providing a range of ingredients designed to optimize said diet (with added potassium, magnesium and MCTs).
They’ve also thrown in a few things which we’ve alluded to throughout this article (chromium for one!) and are getting a whopping 4.5/5 stars with over 420 reviews on Amazon!
Ketolabs market this awesome multi as a boost for immunity, anti-Inflammation, energy, anti-aging, cognitive health, heart Health, and even anti-stress!
Ketolabs have created a multivitamin that really deserves it’s name; it covers everything from possible deficiencies to performance enhancement to even gut health!
As they state themselves “the micronutrients that make up Keto Core promote Glucose metabolism, Insulin sensitivity, Liver fat reduction, Brain Function and Protection, Improved Immunity, Antioxidants, Stronger Bone Support, Better Mood State, Lower Blood Pressure, Less Cramping, Better Circulation, Improved Heart Health, More Energy, No Keto flu, and Easier Digestion…” not bad huh? The 200 plus reviews on Amazon seem to think so! (4.3/ 5 stars)
The ketostat multivitamin “contains all the nutrients your body needs that you may not be consuming in your diet…” and has been an awesome compliment to many keto dieter’s ketosis campaigns!
This one of a kind multi is perfect for those looking to maintain / improve their general and digestive health.
GMO free, Ketostat have included 42 Raw Plant based fruits and vegetables for health within their multivitamin, a hefty dosage of complimentary digestive enzymes and even a whopping serving of probiotics!
A great option for those who struggle with irritable bowels and or any other gut distress issues!
Third party tested, the Dr Tobias multi is formulated with potent antioxidants from 42 non-GMO fruits and vegetables and is a great all-around multivitamin!
The most rigorously tested of our favoured keto multivitamins, the Dr Tobias adult multi is one of the more superior options on the market.
GMO free and designed to support everything from your stress to your gut and any possible deficiency you may have.
In fact, the folks at Dr. Tobias state that their multi can help with all of the following heart health, bone health and the four systems: immune system, digestive system, hormone system and nervous system.
Don’t believe us? Nearly 3000 reviewers have scored it 4.6/5 on amazon!!
The garden of life multivitamin is a perfect option for men and marketed as such! Uniquely benefitting prostate health (as well as general health), we’d definitely advise all the dudes in the audience pick this one up!
Traceable back to the seed, the garden of life multivitamin for men is free of synthetic ingredients, binders and fillers, and Garden of Life adheres to all current good manufacturing practices.
Vegan friendly, gluten free and organic the one-a-day multi is made from real, nutritious foods. In fact, Garden of Life have used over 30 fruits, vegetables and herbs such as kale, sea kelp, broccoli, parsley, ginger, amla berry, holy basil and more to create this amazing supplement.
A fantastic all-rounder but also specifically designed to promote prostate health, Garden of Life have hit this one right out the park (and the near 300 reviews scoring 4.5 stars on Amazon are evidence of that)!
Multivitamins can be a great tool for the optimal keto toolbox; a wonderful compliment to any ketosis driven process providing a “safety net” to catch any possible deficiencies that can occur when we look to cut out the carbohydrate foods in our diet.
The multivitamins we provided here are fantastic examples of what the supplement industry can provide when it makes a genuine effort. We love these products and we know you will too! Can’t go wrong with whatever option you go with and we’d love to hear which brand you decided to go for and why!