I’m a big fan of the ketogenic diet. But one thing I have found from my own and clients’ experience is that there are various stages during the keto diet where you might become reliant on some vitamin supplements.
When you go through a restricted diet, then you can quickly end up lacking important vitamins and minerals. This could impact your immunity, brain function, and overall energy level.
But before you just grab the first multivitamin you can find, keep in mind that there are products available with the right amount of vitamins and minerals that might support your ketosis as well.
Here is a list of keto multivitamins our team of fitness experts recommends to clients.
Our Top Keto Multivitamin (September 2023)
1 - Ritual Multivitamin (Editor's Choice)
Ritual has created a great multivitamin and mineral formula that specifically addresses the different needs of men and women. You don’t have to work out partial or multiple doses to get the right micronutrients.
We also liked the strong dose of vitamins B12 and K2. That should give you a good boost of physical energy and support for heart and bone health.
Some vitamins and minerals like vitamin D3 and zinc support normal muscle and immune function even during ketosis.
Aside from these, the Ritual multivitamin contains magnesium, folate, and vitamin E. For people doing keto, having these nutrients is a blessing since they often miss out on them.
And because there are no unnecessary additives, it won’t mess up your ketosis.
Top Vitamin Content: A, B, D, E, K
- Choose from a formula for men and women to get the ideal dose of each ingredient
- Strong dose of vitamin D to support improved immune responses in winter
- Vitamin B12 amount may be great for improved energy levels
- No fillers or additives to mess up your keto efforts
- It has a higher price tag than other supplements, but that’s down to the quality of ingredients
2 - Performance Lab NutriGenesis Multi
The number one product we managed to all agree on for anyone on a low-carb diet is Performance Lab's NutriGenesis Multi. For us, the deciding factor was that the ingredients are naturally sourced.
Instead of being full of synthetic nutrients, you can get better nutritional value with this supplement as they are easier to absorb.
The NutriGenesis Multi line has options for men and women, which makes it even more powerful since the amounts of each ingredient are highly specific to the inherent needs of men and women.
Top Vitamin Content: A, B, C, D, E, K
- Provides a wide range of essential vitamins and other nutrients
- Free from the most common allergens
- Contains pre and probiotics for effective digestion
- Might be the best option for pro athletes as it’s tested for banned substances
- A bit more magnesium and potassium would be great for muscle function and hydration
The only thing we found that our clients might miss out on is a slight lack of magnesium.
3 - Tune Your Keto
With a name like that, it’s an obvious contender for this list. The stand out feature that caught our attention is the chicken collagen.
Extensive studies have been conducted to show that collagen supplementation could help with joint repair, which some athletes may be reliant on .
It also contains vitamins that is more than 100% of their Recommended Daily Allowance, which means that you're getting enough amounts into your body.
Lastly, it is also packed with medium-chain triglycerides which are quality fats that can help you avoid the keto flu symptoms as you start the keto diet.
Top Vitamins: A, C, D, E, K
- Positive reports of more balanced energy levels
- Contains MCT to possibly help with the keto flu symptoms
- Added chicken bone collagen for joint health
- May not have enough magnesium for performance athletes
Just keep in mind that you would probably still need to take a mineral supplement as it slightly lacks in daily values for some of them.
4 - Ketolabs Keto Core
One thing you sometimes find with multivitamins is that they are loaded with some, like vitamin C, while other vitamins and minerals are not included in the full daily requirement.
It contains electrolytes, magnesium chelate, potassium, and probiotics which gives a boost in energy and helps with physical performance to lose weight quicker under a low-carb diet.
Aside from being an all-natural, vegan-friendly, and gluten-free multivitamin, the company also claims that it supports the immune system, anti-aging, and stress reduction.
Top Vitamins: A, C, D3, E, K1
- All vitamin amounts provided in more than the daily requirement
- Includes potassium and magnesium for muscle function
- Multivitamin dosage is easily adjusted for men and women
- You need to remember to take 3 pills every day
Just keep in mind that you may need to take 3 tablets daily, so remember to set a reminder.
5 - NutriSuppz Ultra Blood Sugar
This is another one of the multivitamins that has a high enough strength to support your Keto diet efforts.
We also found a few reviews from keto dieters that said that it might increase your ketone levels, which could be helpful in the first couple of weeks during transition.
Top Vitamins: A, C, D, E
- High strength for most ingredients to not require additional supplements
- Positive reports about more stable ketosis in the first week or two of the keto diet
- Most reviews highlight that the capsules are easy to swallow
- May not have enough vitamin D for full cover in winter months
6 - One A Day Men's Multivitamin
This one is specifically formulated with vitamins and minerals for men, which includes plenty of zinc to support healthy testosterone levels.
As a multivitamin, it has everything you would probably need, including B6 and B12, which have been shown to play a role in cell energy production .
I also like that it only requires a single slow-release tablet daily.
Top Vitamins: A, B, C, D, K
- Good source of zinc for increased testosterone production
- Provides a full range of B vitamin blend to support the cardiac system, such as folic acid
- Only requires one tablet per day
- Specifically formulated for men and not easy to adjust for women
7 - Animal Pak
According to the label, this multivitamin has been specifically designed to support your body’s immunity, especially if you’re on a keto diet. With plenty of vitamin C, this does seem to be backed up by many of the reviews I’ve read.
Athletes will also be interested to see that there are some essential amino acids included that could help with muscle recovery.
Top Vitamins: A, B, C, D, E
- Specifically designed for more effective immunity
- Might also help with detox phases
- Contains a good range of amino acids for muscle recovery
- Not the easiest tablets to swallow
8 - Naturelo One Daily Multivitamin
Beyond the typical vitamins and minerals, Naturelo has added vitamin K2. One recent study, in particular, has linked it to body functions that actually are responsible for bone density .
You’ll find K2 in health food stores as separate products, and they are often not that cheap. So it’s nice to get that bonus in this multivitamin.
This multivitamin has a separate product for men and women which both contains whole foods sourced from organic fruits and vegetables.
It's also an all-natural multivitamin, without GMOs, soy, gluten, and any artificial ingredients.
Top Vitamins: A, B, C, D, E, K
- Has a simple once-daily formula for broad vitamin and mineral boost
- Includes vitamin K2 for improved bone health
- Soy and gluten-free for those with common allergies
- Some of the minerals are not in a strong enough dose for athletes
Just keep in mind that you may need to account for some of the minerals through the food you eat or by using other mineral boosters.
9 - Nature's Way Alive Multivitamin
I’ll be honest and say that my own diet often lacks some leafy greens, so it’s nice to see a multivitamin supplement that is based on whole foods.
The result is a broad range of essential vitamins and minerals along with some omega-3 and -6. These nutrients may play a supportive role in brain functions and your ability to focus.
It also has a good amount of B vitamins (such as folic acid) and potent antioxidants that can provide support to brain, heart, bone, gut health, and immune system.
Top Vitamins: A, B, C, D, E, K
- High dose of most ingredients for full daily requirements
- Contains added omega fatty acid to support heart health
- Based on whole foods for a more natural source
- Some ingredient amounts are hidden due to proprietary blends
The only thing I don’t like about the label is that the details about some of the amounts of nutrients are hidden.
10 - Dr. Tobias Adult Multivitamin
This multivitamin supplement is another whole foods option, which should give you a more natural source of nutrients and in turn, higher bioavailability of those vitamins and minerals.
It also includes some enzymes and probiotics that might support your digestive system to adapt to higher protein and fat processing as part of the keto diet or any low-carb diet.
A serving of this multivitamin contains more than 100% RDA of vitamins A, B, C, and E, as well as adequate amounts of essential minerals.
Top Vitamins: A, B, C, D, E
- Contains a long list of herbs and green whole foods for overall well being
- Claims to provide support for your nervous system
- Includes plant-based enzymes and probiotics to support your digestion
- Not as strong as other options for vitamin E
Just keep in mind that you might not get enough vitamin E, but this is a nutrient that most keto dieters don’t have deficiencies in.
11 - Power by Naturals - Vital Core
The final multivitamin supplement to make our list of best multivitamin for keto also gets its nutrients from natural food sources.
Vital Core helps refurbish the need of lacking nutrients and minerals and provides a continuous cushion for body health and growth.
Enabling you to stay fit, strong and healthy, it helps counter the issues of unnecessary tiredness, body aches, general weakness, and diet-related problems like keto flu symptoms and sugar cravings.
Top Vitamins: A, B, C, D, E
- Contains a solid selection of minerals to support athletes
- Uses whole foods to support many different body functions
- Uses only natural vitamin sources for easier absorption and avoid keto flu
- Doesn’t contain MCT oil which could help with ketogenic transition
It also keeps the essential nutrients and mineral levels to the optimum without impacting your ketogenic diet goals.
Watch the video to know more other keto supplements that keto diet enthusiasts should consider using.
Importance of Multivitamins on a Keto Diet
We get most of the essential vitamins and minerals on our diet, provided that it is composed of healthy and nutrient-dense foods. That way, all the nutrients are better absorbed in the body as compared to those that are taken from vitamin supplements.
But when you are on a ketogenic or low-carb diet, you are cutting carbs and adding more healthy fats. This means that you are not just avoiding your pizza and pasta nights, but also the good carbs and natural sugars from fruits and vegetables which also happens to contain lots of vitamins and minerals your body needs.
With proper meal planning, most keto diet enthusiasts are at low risk of common nutritional deficiencies, such as vitamin D deficiency. But even so, it can be pretty easy to miss some of these nutrients on a day-to-day basis.
A simple way to make sure that you get enough essential vitamins and minerals daily is to take multivitamins. But not multivitamins are created equal.
Choosing the wrong type of multivitamin can mess up your keto diet, especially if it contains ingredients that could increase your carb intake. It's essential to pick the right keto supplements that supports ketosis while boosting your health and well-being.
Getting The Right Vitamin Amounts For Keto
For the most part, a well planned keto diet shouldn’t cause any severe vitamin deficiency. However, there are two areas where you may want to make sure that the nutritional values are strong enough.
First of all, due to a reduction in fruit and some veggies, you may end up with less vitamin C as you start doing keto. While you could consume more fish and certain meats, multivitamins should ideally contain more than 100% of your daily need of vitamins and minerals.
Secondly, consuming more vitamin D is also a bit more difficult and a common nutrient for deficiencies . You might consider supplementing with the best vitamin D products alone in order to avoid this.
The truth is that a lot has changed, and vitamin D deficiency and insufficiency is now a global public health problem affecting an estimated 1 billion people worldwide.
- Betty Kovacs, Registered Dietitian
Make Sure You Include Minerals
We always talk about taking multivitamins, but minerals are just as important for brain activity, digestion, stable blood sugar, and a boost in immune system. That’s why we have always recommended that our keto clients focus on chromium, iron, iodine, and magnesium as well.
According to my dietitian, these might be the most common minerals that the ketogenic diet could limit. Fortunately, most product options above would have you fully covered.
Check the Carbohydrate Content
People under keto diet maintain low carbohydrate intake by sourcing most calories from fat and protein. A typical ketogenic diet looks like this in terms of daily calories: 70-80% fat, 10-20% protein, and 5-10% carbohydrate.
For a 2000-calorie diet, that means about 165 g fat, 75 g protein, and 40 g carbohydrate. While it's common to have a total carbohydrate intake of less than 50 g per day, some keto dieters can go as low as 20 g.
While there are no standards for a single ketogenic diet, it's good to avoid multivitamins with high amounts of carbohydrates. This includes gummies and flavored tablets that contain a type of sugar. Going beyond the carbohydrate limit, even by just a small amount, can kick you out of ketosis.
Are Multivitamin Supplements Keto-Friendly?
Yes, most multivitamin supplements are keto-friendly because they generally have low carbohydrate content. However, certain multivitamins may contain a more supportive nutrient profile specific for keto dieters.
What Vitamins Do You Lack on Keto?
Vitamin C, D, and E are the most common vitamins you may lack on keto. These nutrients are often found in fruit and starchy vegetables, which are excluded from your meal plans due to their high carb content.
Although vitamin K can be sourced from a few low-carb food sources, it's still good to include it in your criteria for keto-friendly multivitamins. That way, you don't have to worry about whether you're receiving enough when you can't get it from these food items.
Is Vitamin B12 Good for a Keto Diet?
Yes, vitamin B12 is good for a keto diet as it plays a crucial role in red blood cell production. While you may get enough through the animal foods you eat, a boost might support your body’s energy levels.
Other vitamin B complexes also play a significant role in different bodily functions, so it's important to supplement them through multivitamins, especially for people on the keto diet.
Do Multivitamins Affect Ketosis?
Yes, multivitamins affect ketosis. Taking the correct type of multivitamins that support ketosis can prevent side effects and problems with a restricted diet and improve overall health. There are plenty of keto-friendly multivitamin options in the market today. We picked the safe, high-quality, and nutritionally appropriate ones for people on a keto diet or any low-carb diet.
Do Multivitamins Contain Carbs?
Yes, multivitamins contain carbs. The carbohydrates in multivitamins generally come from sugar, a common ingredient in gummies and flavored tablets. However, the ones on our list have negligible amounts of carbs. It's best to choose sugar-free options to avoid adding carbs to your diet. Make sure to read the labels before you take any multivitamin.
Best Multivitamin For Keto Dieters
Choosing supplements on keto should always involve more than looking at just the carb content on the nutritional label. There are many essential nutrients that you could end up lacking, and the best way we found to increase them is with the Ritual Multivitamin.
It has the right amount of mineral and vitamin content to support the ketogenic diet. And there are plenty of positive reviews from people about the overall health and nutritional benefits, along with a boost in energy.
Whether you’re just starting out your keto diet or you’ve been on it for a while, I recommend coupling your diet with the best multivitamin to make sure you’re getting the best possible support for your health and body.
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