A-Z energy metabolism Articles

Unlike many other fad diets that don’t provide lasting benefits, and quickly fade away, the keto diet is actually based on solid science.

Keto Diet 101

The keto diet is unique in that it addresses one of the primary causes of weight gain — blood sugar metabolism issues (and insulin resistance). The goal of the diet is to move the body from converting glucose (sugar) for energy, to converting fats for energy. This shift reduces blood sugar levels, as well as the need for insulin. Unsurprisingly, the keto diet can be extremely beneficial for prediabetics and diabetics¹, as well as for those living with insulin resistance, metabolic syndrome, and obesity. Many diabetics in fact, have been able to lower and, in some instances, even discontinue their medication altogether with the keto diet.

Common Keto Diet Challenges

The keto meal plan is drastically different than how most North Americans eat and calls for about 70 - 80 % of total calories to come from fat, 15-20 % from protein, and only around 5% from carbohydrates. Some people find it difficult to transition into the keto meal plan. A common challenge for people beginning keto is what is called the “keto flu”.

Keto Flu Symptoms:

• Constipation
• Cravings
• Fatigue
• Foggy brain
• Headaches/Migraines
• Irritability
• Nausea
• Poor exercise performance
• Sleep difficulties

All of these symptoms are a result of major metabolic shifts, as well as let’s face it— sugar withdrawal! While some may be tempted to double up on caffeine or reach for ephedrine to remedy many of these symptoms, neither is a safe or healthy option (not to mention that ephedrine is one of the most highly addictive over the counter medications!) Fortunately, nutritional supplements can really help get you over the hump, and help transform you into a lean, mean fat-burning machine!

Keto Diet Supplement Options

The best keto supplements will provide nutritional support as you transition into ketosis, as well as help alleviate some of the most common keto flu symptoms.

Medium Chain Triglycerides (MCT)

MCTs are a type of saturated fatty acid that are digested more easily than other fats. They’re also broken down more quickly by the body for clean, immediate use as fuel/energy. MCTs, which are abundant in coconut oil and to a lesser extent in palm oil, are especially helpful when you’re on keto, because not only do they help you meet your daily fat intake, they also really keep hunger at bay. MCT oil can be taken first thing in the morning (think bulletproof coffee) or used whenever cravings creep up (think fat bombs). This isn’t the only way MCTs support your weight loss goals. They’re also naturally thermogenic — meaning they boost metabolism and help you burn stored fat more easily.²

Keto Diet Protein Supplements

Of course, protein should be included in all your meals to keep you satiated, but beyond that, protein is important to maintain muscle mass and prevent muscle tissue breakdown as you lose weight. Consider a whey protein supplement that you can blend into a high fat, low carb protein shake, to start off your day, or as a snack in the afternoon. Whey powder is one of the best proteins to stimulate muscle protein synthesis.³ For those on vegan keto, a brown rice protein powder can provide similar muscle building benefits and is ideal to help optimize body composition (lose fat/build muscle).

Collagen and Bone Broth

A collagen and/or bone broth-based protein powder can also be a great option on keto. Collagen makes up 75% of your skin, connective tissues, and bones. While collagen peptides have no effect on ketosis per se, they can help you boost your protein intake. Bone broth is rich in gelatin, collagen, and is the most nutrient dense source of essential minerals. It also helps improve insulin sensitivity, so an obvious choice on a keto meal plan. Both collagen and bone broth can help you preserve lean muscle mass as you lose weight. Finally, just as importantly, bone broth is an excellent way to replenish essential electrolytes.

Chromium

Chromium plays a role in the insulin-signaling pathways that control the amount of sugar you take in, so helps balance your blood sugar levels for sustained energy throughout the day. Studies have shown that supplementing with chromium not only helps improve your glycemia, but also improves insulin sensitivity – both of which are key factors of success on the keto diet. What’s more, chromium can also help keep hunger and cravings at bay.

Greens

Because the keto diet restricts the amount of carbohydrates you can eat, a good greens supplement is always a wise addition to your regimen to fill in any potential nutritional gaps. Green superfoods can really make all the difference, since they’re rich in natural antioxidant phytonutrients, chlorophyll, carotenes, protein and essential fats, so support the body’s natural detoxification processes, while boosting energy, controlling inflammation, blood sugar, as well as appetite.

Fibre

Your 5% carb intake on keto refers to “Net carbs", which are total carb grams consumed, minus total fiber grams. Taking a fiber supplement will help you reduce your overall net carb total, so you can meet your macros consistently. Just as interestingly, research tells us that an increased fibre intake upregulates the body’s production of incretin - metabolic hormones that reduce your blood glucose after eating, so further helping regulate glycemia. Great for weight loss, yes, but also for anyone dealing with blood sugar metabolism issues.⁴

Garcinia Cambogia

The key active ingredient in garcinia cambogia is hydroxycitric acid (HCA), which research suggests helps support weight loss by suppressing appetite, boosting metabolism, preventing fat buildup, as well as reducing abdominal fat (a key feature of metabolic syndrome). Adding garcinia to your supplement regimen can help stimulate weight loss while on keto (or any diet plan for that matter).

Enzymes

When you begin on keto, your body has to adjust both to a decrease in carbs, as well as to an increased intake of fat and protein. This can cause a range of digestive issues at first, such as nausea, diarrhea, and bloating. A digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases), can really help ease symptoms and optimize digestion as you get adapted to your new diet.

Additionally, if you’re having trouble moving into ketosis or maintaining it, Exogenous Ketones may be an interesting option for you, to help move you into ketosis or keep you there for longer.

Biologically, this essential amino acid serves as a fat shuttle that moves long-chain fatty acids into the “furnace” of the cell, the mitochondrion. This means that when you take a L Carnitine supplement, you will be able to burn fat quicker. Fat provides a valuable source of energy for muscles, including the hardest working muscle in the body, the heart.

Key Health Advantages of L-Carnitine

When it comes time for the body to burn off stored body fat, the L-Carnitine speeds up the process by optimizing the transfer of the stored fat to energy sites in the muscles.

Key Health Benefits

• Prevents fatty buildup in the vessels, liver and muscles
• Balances cholesterol levels
• Supports weight loss
• Increases sperm motility
• Improves muscle strength
• Enhance energy and growth
• Supports heart health & cholesterol levels
• Antioxidant for anti-aging 

Fat Burning Effect

While L-carnitine does work best when combined with exercise, it does also provide significant fat-burning effects for those who are modifying their diets. It is possible to ingest L-Carnitine from foods in the diet, especially meat. However, the drawback with meat is that while it does contain high levels of Carnitine, it also contains bad fats that promote heart disease and weight gain.

This is the reason why most practitioners who recommend L-carnitine recommend that their clients use a supplemental form instead of attempting to ingest enough merely from food. 

Acetyl-L-Carnitine Format

Acetyl-L-carnitine is a derivative of carnitine that is produced by the body. It is used for protein and carbohydrate metabolism, in addition to its role in fat transportation. Acetyl-L-carnitine is well-studied for its anti-aging effects. Daily supplementation slows the progression of Alzheimer’s disease by improving memory, attention, language and spatial abilities. Other health benefits of acetyl-L-carnitine are improved immune functioning, protection of the nerves and improved circulation.

L Carnitine Supplement Varieties

Supplemental - either in capsule, liquid, or powder form - L-Carnitine ensures that you are receiving optimum levels of this amino acid for the best fat-burning effect in the body. The typical dosage for L-carnitine is 500-200mg per day, usually taken on an empty stomach or just before exercise.

How to Take A L Carnitine and ALC Supplement

The biologically active form of carnitine is L-carnitine or acetyl-L-carnitine. It is commonly found as a powder or in capsules. It may be found in formulas for heart health. It is used with coenzyme Q10 for supporting the heart. Because of their greater muscle mass, men require more carnitine than women. Vegetarians also tend to lack carnitine because food sources are animal-based. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Nicotinamide adenine dinucleotide (NADH) is a form of vitamin B3 (niacin) that is also sometimes called coenzyme 1. Your body can make this nutrient from dietary niacin or niacinamide. Because of this, deficiency is rare. NADH is necessary for the production of energy inside each of our body's cells. It also plays a role in the cellular repair of our DNA, the genetic template in each of our cells and the synthesis of some neurochemicals and hormones involved in brain and mental health.

Key Health Advantages of NADH/NAD

Energy and Metabolism

This nutrient increases the rate of chemical reactions in our mitochondria (the metabolic power plant of our cells) and alsohelps the cell repair the cellular genetic material (DNA). Any NADH in the body that is not currently in use for chemical reactions can act as an antioxidant, protecting the cells from damaging free radicals. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. Because of its role in metabolism, it is often used for conditions requiring an increase in energy and cellular repair.

Neurologic Effect and Mental Health

NADH also supports the production of certain neurochemicals and hormones in the body, such as adrenaline and dopamine. Low dopamine levels have been implicated in Parkinson's disease and possibly Alzheimer's disease, so increasing NADH may help to lower the risk of these conditions. Chronic fatigue syndrome is characterized by low energy and is also helped by taking a niacin supplement, perhaps because of increased adrenaline production. In general, ensuring adequate levels of this nutrient is a good step towards improving brain health and neurochemical balance. Thus, NADH can play a role in improved mental health and brain function.

Shopping For Quality NADH Supplements

This supplement can be found alone in capsules or tablets and is also found in combination formulas for energy enhancements. NADH can be directly supplemented at a dose between 2.5 and 10mg daily. Supplementation of niacin or niacinamide can allow the body to create the amount of NADH it needs naturally.

Potential Side Effects & Important Information

Doses greater than 5mg daily for prolonged periods have been shown to cause insomnia, anxiety, mood swings, and stomach upset. There are no known contraindications reported for the use of NADH.

What is Riboflavin?

Riboflavin is a water-soluble B vitamin also known as vitamin B2. It is involved in the digestion of fats, carbohydrates and protein, and in energy production in our cells. It supports blood cell development and acts as an antioxidant in the body. The active form of riboflavin is a phosphorylated product called either riboflavin-5-phosphate (R5P), also known as flavin mononucleotide (FMN), or riboflavin-5-adenosine-diphosphate, also known as flavin adenine dinucleotide (FAD), in the body.

Both of these act as coenzymes in energy production pathways in the body. Riboflavin is phosphorylated in the intestines prior to absorption, and thus is absorbed as FMN or FAD.

Health Advantages of Riboflavin

Energy Production

All of our cells need vitamin vitamin B2 to to produce energy through cellular respiration, which is a set of chemical reactions that allow cells to use food to make energy. Vitamin B2 is a part of the flavin coenzymes (FAD and FMN), which both increase the rate at which our cells can make energy from the food that we eat. Thus, riboflavin also helps the body to digest fats, carbohydrates, and proteins and to convert them into energy used for growth and repair.

Cell Replication and Red Blood Cell Production

Sufficient riboflavin is important for a number of different types of cell replication and growth. It is an important vitamin for the formation of red blood cells, which circulate oxygen to our tissues. Thus, riboflavin can help to prevent anemia. It also aids the replication of immune cells and antibodies to ensure the proper functioning of the immune system. It can also be used to treat carpal tunnel syndrome, dandruff and deficient growth of hair and nails. A lack of riboflavin can cause birth defects in a fetus even if a mother shows no signs of deficiency.

Antioxidant Properties

Riboflavin is an antioxidant, meaning that it neutralizes damaging molecules called free radicals. Because of this, it is used to help prevent cataracts, which result from free radical damage in the eye. In this way, it can also help to reduce other oxidative damage that causes the physical signs of aging.

Food Fortification and Deficiency

Deficiency symptoms appear as anemia, mouth or lip sores (particularly cracks at the corners of the mouth), skin lesions, dizziness, insomnia, poor digestion, and swelling of mucous membranes. Often, it can also appear as a sensation of burning in the soles of the feet, migraines, and muscle cramps. Most commercial bread and cereals are fortified with riboflavin, which means that vitamin B2 is directly added to these foods during the manufacturing process. Because of this, deficiency is rare in North America, although it is more frequently seen in the elderly and those with impaired digestion.

Co-Supplementation

Vitamin B2 is required for the proper absorption of iron in the gut, so deficiency can cause a resultant iron deficiency. Taking riboflavin with iron can help to prevent this effect. All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include a small dose of riboflavin in them. If further supplementation of riboflavin is needed, it should be taken in addition to a good B complex.

Taking Riboflavin Supplements

Because it is water-soluble, excess B2 is easily flushed out of the body. As such, it is best to take a lower dosage of the B complex several times a day, rather than one large dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules - if your digestion is healthy, then the tablet form is usually suitable for most people. General supplementation of vitamin B2 can be quite low, with doses around 5-10mg per day helping to prevent deficiency. For medicinal effects, dosages are generally between 30 and 300mg daily. Taking riboflavin in its R5P absorbable form may help to increase uptake in the intestines for those with difficult digestion.

Important Information

Vitamin B2 is depleted by the use of oral contraceptives, antibiotics and alcohol. Heavy exercise decreases levels of riboflavin in the body. Diets recommended for ulcers and diabetes are usually deficient in riboflavin. This vitamin is easily destroyed by light. High levels of riboflavin hinder the action of some anti-cancer medications. Excess B2 is excreted in the urine and can cause the urine to change to a harmless bright yellow or yellow-orange colour. Toxicity is rare, but very high doses over long periods of time may cause itching, numbness, cataracts or retinal disease.