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Keto supplements are products marketed to people following a ketogenic (very low-carbohydrate) diet. This small range includes keto-labelled fat burners, a liquid pre-workout, collagen and MCT gummies, and an ox bile supplement, from brands including ATP Science, Switch Nutrition, Nutrex Research, HerbTonics and Horbaach. Here is how to choose products that fit the way you eat.

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Keto: buying guide

Keto starts with food, not supplements

A ketogenic diet cuts carbohydrate so far that your body shifts toward burning fat for fuel. When ketone bodies build up in the blood, this is called ketosis. According to the Harvard T.H. Chan School of Public Health's Nutrition Source, how soon that happens varies from person to person.

No supplement can put you into ketosis on its own. Ketosis comes from what you eat, so a "keto" label simply tells you a product is designed to fit low-carb eating. It is still worth checking the panel yourself.

Cutting out whole food groups can also leave gaps. The Nutrition Source lists minerals such as iron, magnesium and zinc among the nutrients to watch, so plan your meals carefully or talk to a dietitian.

What is in this range

  • Keto-labelled fat burners and thermal formulas come as capsules or powders. Check caffeine and other stimulants per serve.
  • Liquid pre-workout gives you a training product without a powder base. Check its stimulant content too.
  • Collagen and MCT gummies. MCTs (medium-chain triglycerides) are a type of fat. Gummies can contain sugars or sugar alcohols, so check carbohydrate per serve.
  • Ox bile is a bile supplement. Check the dose per capsule and follow the label.

How to compare products

  • Carbohydrate and sugars per serve. Add them to your daily total.
  • Sweeteners. Look at which sweeteners or sugar alcohols are used if you are sensitive to them.
  • Caffeine. Count caffeine from fat burners, pre-workouts and coffee together. The NIH notes up to 400 mg a day is not a safety concern for healthy adults.
  • Serves per container so you can compare value.

Who should check first

The Nutrition Source recommends talking to a doctor and dietitian before starting a ketogenic diet. It notes open questions about its safety for people with kidney or liver disease and during pregnancy or breastfeeding, and that ketoacidosis most often affects people with type 1 diabetes. Possible longer-term downsides it mentions include a higher risk of kidney stones and nutrient gaps.

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Related categories

See fat burners and weight loss, magnesium, collagen and appetite control.

Sources: Harvard T.H. Chan School of Public Health, The Nutrition Source: Diet Review, Ketogenic Diet for Weight Loss; NIH Office of Dietary Supplements: Dietary Supplements for Weight Loss.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

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.

Keto: questions and answers

Will a keto supplement put me into ketosis?
No. Ketosis happens when you cut carbohydrate low enough, and for long enough, that your body runs short of stored glucose and shifts toward fat for fuel. That usually means less than 50 g of carbohydrate a day. How soon ketosis starts varies between people. Supplements can fit into a keto diet, but they cannot replace it.
How many carbs can I eat on a keto diet?
A ketogenic diet typically keeps total carbohydrate below 50 g a day, and sometimes as low as 20 g. On average, that works out to about 5 to 10% of daily energy from carbohydrate, 10 to 20% from protein and 70 to 80% from fat. Check carbohydrate on every supplement label, including gummies and flavoured powders, and count it in your daily total.
What is keto flu?
Keto flu is a common name for the symptoms some people get when they first cut carbohydrate sharply. The Harvard Nutrition Source lists possible symptoms lasting days to weeks, including hunger, fatigue, low mood, irritability, constipation, headaches and brain fog. If symptoms are severe or do not settle, or you have a medical condition, see your doctor.
Is keto better than other diets for weight loss?
Not clearly in the long run. A meta-analysis summarised by the Harvard Nutrition Source found slightly more weight loss on keto than on low-fat diets at one year, about 2 pounds (roughly 1 kg), and overall the long-term results were not significantly different from conventional weight-loss diets. Many people find keto hard to stick to. Weight management depends on your overall diet and activity.
What is MCT oil, and is it worth adding to a keto diet?
MCT oil is made of medium-chain triglycerides, fats that are absorbed quickly and partly turned into ketone bodies by the liver, which is one reason people on keto add it to coffee or shakes. The benefits are modest: a 2015 meta-analysis found only small changes in body weight when MCTs replaced other fats, and it noted commercial bias in the studies. A 2022 review reported diarrhoea when people took large amounts, so start with a small serve and build up as your label directs. MCT oil powder is easier to mix, but check the carbohydrate per serve on its label.
Do exogenous ketone supplements work?
Exogenous ketones, usually BHB salts or ketone esters, raise blood ketone levels without cutting carbohydrate, but they are not a substitute for eating low-carb. For performance, a 2020 systematic review in Advances in Nutrition found mostly null results: of 16 outcomes, 3 improved, 10 showed no effect and 3 got worse. Research on other uses is still developing. If you use one, count the sodium and other minerals in each serve, and talk to your doctor first if you have diabetes, high blood pressure or kidney problems.
Do I need electrolytes on keto?
Many people add them. Harvard's Nutrition Source notes that early weight loss on keto is partly fluid, and electrolytes are among the most common keto flu remedies shared online, although a 2020 study of those forum posts stressed that the remedies are not evidence based. If you want an electrolyte drink, choose one without added sugar so it fits your carbohydrate limit. Dr. Hydrate Electrolytes, for example, has 250 mg sodium, 160 mg potassium and 2.5 g carbohydrate per serve and is sweetened with sucralose. Check with your GP first if you have kidney disease or high blood pressure.
Which keto supplements are best for beginners?
Start with food, because ketosis comes from cutting carbohydrate, not from a supplement. Very low-carb eating can leave gaps, and Harvard's Nutrition Source lists magnesium, iron and zinc among the nutrients to watch, so a magnesium product or a sugar-free electrolyte drink is a more sensible first buy than a fat burner. Keto-labelled fat burners and pre-workouts are optional and can contain caffeine, so read the label. Whatever you choose, check the carbohydrate and sugar alcohols per serve and count them in your daily total. A dietitian can help you plan meals that cover your needs.
Are keto supplements safe, and what side effects can they cause?
Side effects depend on the ingredients. Caffeine in keto fat burners adds up with your coffee, and healthdirect suggests healthy adults stay around 400 mg a day. Large amounts of MCT oil can cause diarrhoea. Horbaach Ox Bile 1000 mg should be taken with a meal and is not intended for anyone pregnant, breastfeeding or under 18. Harvard's Nutrition Source advises talking to a doctor and dietitian before starting keto, and notes open questions about its safety for people with kidney or liver disease and during pregnancy or breastfeeding.
Where can I buy keto supplements online in Australia?
Shop our keto range online and we ship it Australia-wide, usually within 2 to 8 business days, free on orders of $99.99 or more. Afterpay and Klarna are accepted. You can also pick up from many of our 18 stores with click and collect, or visit in person and ask staff to help you compare carbohydrate and sweeteners on each label. For good-value buys, check our specials and under 50 dollars ranges, and use the store finder to plan your visit.

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