Keto Supplements: Electrolytes, MCT and Exogenous Ketones

The keto supplements worth your money are mostly simple ones: electrolytes for the early "keto flu", MCT oil if you want an easy fat source, and a low-carb protein powder. Exogenous ketones raise blood ketone levels, but the evidence that they help with fat loss is weak. None of these are essential, because a well planned keto diet built on whole foods covers most needs. If you have a medical condition or take diabetes or blood pressure medication, talk to your GP before you start keto.

Keto supplements at a glance

healthdirect describes a keto diet as usually 20 to 50 g of carbohydrate a day. At that level, every gram of carbs in a supplement counts, so check the label before you buy.

Keto flu: why electrolytes matter

healthdirect describes the "keto flu" as something that can happen when you first start keto, with dizziness, tiredness, constipation and trouble exercising. It also notes that the fast weight loss in the first week or two is mostly water, because you are eating far fewer carbs.

A 2020 study of online forum reports found keto flu symptoms peaked in the first week and faded after about four weeks. The most common remedy people suggested was more sodium, followed by electrolyte supplements. The authors point out that these remedies have not been properly tested, so see them as practical tips rather than proven fixes.

Start with food: salt your meals, have a cup of broth and eat plenty of low-carb vegetables. If you still feel flat, a low-carb electrolyte drink is an easy option:

Figures are per serve from each label, and prices are at the time of writing. The Extra Strength Pickle Juice Shot has the most sodium and zero carbs. Dr. Hydrate Electrolytes, one of our best-selling electrolytes in the last six months, adds magnesium, calcium and B vitamins, and is HASTA certified. R1 Lytes+ has more potassium than sodium and just 1 g of carbs.

Do not overdo it. Australian guidelines suggest most adults keep sodium to around 2,000 mg a day, and if you have high blood pressure or kidney disease, extra salt is not a good idea without your GP's advice. Our best electrolytes in Australia guide compares more options.

MCT oil: useful, but go slowly

MCT stands for medium-chain triglycerides, a type of fat usually made from coconut or palm kernel oil. Your body absorbs MCTs quickly and turns more of them into ketones than it does with most other fats, which is why keto dieters use them.

In a 2018 trial, 28 healthy adults on a keto diet took MCT oil or sunflower oil three times a day for 20 days. The MCT group had higher blood ketones at every time point and milder keto flu symptoms, but more frequent and more severe stomach pain. A 2015 review of 13 trials found that swapping other fats for MCTs led to a modest drop in body weight, about 0.51 kg on average.

So MCT oil can make the switch to keto a little easier, but it is still a fat with plenty of kilojoules. Start with a teaspoon, build up slowly, and take it with food.

Exogenous ketones: weak evidence for fat loss

Exogenous ketones are supplements that raise blood beta-hydroxybutyrate (BHB), the main ketone your body makes on keto. They come as ketone salts, ketone esters and related compounds. The Australian Institute of Sport (AIS) places them in its Group B, meaning the evidence is still emerging.

The AIS fact sheet is clear on a few points. Meta-analyses have not shown benefits for sports performance. Ketone salts carry a high salt load and can cause gut side effects. Ketone supplements also reduce the release of fat from your fat stores, which is the opposite of what most people buy them for. In one longer study, cyclists taking them ate more, not less.

In short, drinking ketones does not mean you are burning more body fat. Your diet does that. Spend the money on food quality and protein instead.

Protein on keto

Keto is high in fat, but you still need enough protein to protect your muscle, especially if you train. A low-carb shake makes that easy. R1 Protein WPI gives 25 g of protein with 3 g of carbs and 0 g of sugars per 32 g scoop (Chocolate Fudge), and the 2 lb tub is $134.95. Whey isolate is also lower in lactose than standard whey. Compare more options in our best whey protein isolate guide.

Who should talk to a GP before keto

healthdirect recommends speaking to your doctor before starting a keto diet, and says it is not recommended if you are pregnant or breastfeeding, have type 1 diabetes or kidney disease, or are at risk of an eating disorder. It also warns that people taking certain diabetes medicines face a risk of ketoacidosis on keto, and that insulin or other diabetes medicines may raise the risk of low blood sugar. Keto is not suitable for children or teens because it can affect growth. If any of this applies to you, talk to your GP before you change your diet or add supplements.

Which keto supplements should you buy?

• Start here: an electrolyte for the first few weeks. Pickle Juice shots for the most sodium with zero carbs, or Dr. Hydrate for a daily drink with magnesium.
• Next: a low-carb protein powder such as R1 Protein WPI if you struggle to hit your protein.
• Optional: MCT oil if you want an easier switch, starting with a small dose.
• Skip: exogenous ketones for fat loss. The evidence does not support them.

Browse our electrolytes and keto range, or read our electrolytes explained guide for more on sodium and hydration.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Other sizes only means they sell it in a different size. Not confirmed means we could not confirm the same product and size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

Dr. Hydrate Electrolytes$49.95Extra Strength Pickle Juice Shot$5.95R1 Lytes+ Lemon$39.95R1 Protein WPI 2 lb$134.95

Browse all electrolytes and hydration and our keto range.

FAQs

What supplements do you need on keto?

None are essential if your diet is well planned. The most useful for many people is an electrolyte with sodium during the first few weeks, when keto flu symptoms such as headache and tiredness are common. A low-carb protein powder can help you hit your protein target. MCT oil is optional. Talk to your GP first if you have a medical condition or take medication.

Do electrolytes help with keto flu?

Many people say they do, and more sodium was the most common remedy in a 2020 study of keto forum reports. However, the authors noted these remedies have not been properly tested. Try salting your food or having broth first, then a low-carb electrolyte drink if needed. If you have high blood pressure or kidney disease, check with your GP before adding salt.

Do exogenous ketones help you lose weight?

The evidence does not support it. The Australian Institute of Sport notes that ketone supplements reduce the release of fat from fat stores, and in one longer study cyclists taking them ate more. Ketone salts also carry a high salt load and can upset your stomach. Your calorie intake and food choices matter far more for fat loss.

How much MCT oil should I take on keto?

Start small, about a teaspoon with food, and build up over a week or two. In a 2018 trial, people who took MCT oil three times a day had higher blood ketones and milder keto flu, but more stomach pain than a sunflower oil group. MCT oil still contains plenty of kilojoules, so count it in your daily intake.

Is keto safe for people with diabetes?

Talk to your GP before trying it. healthdirect warns that people taking certain diabetes medicines face a risk of ketoacidosis on keto, and that insulin or other diabetes medicines may raise the risk of low blood sugar. It also says keto is not recommended for people with type 1 diabetes or kidney disease, or during pregnancy and breastfeeding.

Sources: healthdirect: Ketogenic diet; Bostock et al. 2020, Front Nutr: consumer reports of keto flu; Harvey et al. 2018, J Nutr Metab: MCT, time to ketosis and keto-induction symptoms; Mumme and Stonehouse 2015, J Acad Nutr Diet: MCT and body composition meta-analysis; AIS Sports Supplement Framework: Ketone supplements fact sheet; Eat for Health: Nutrient Reference Values, sodium; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.