When on the keto diet, being concerned about proper nutrition is normal. People often say that being on keto diets can lead to nutritional deficiencies, and to some extent, it is true. Is vitamin E deficiency something to worry about? Do you think it is okay to have vitamin E being keto? Give this article a read and we will explain it all.
Vitamin E and Keto
So, is Vitamin E friendly to keto? What do you think?
Yes, vitamin E is perfectly keto-friendly. Spinach and broccoli are rich sources of vitamin E and are often included in the diet due to their moderate carb count.
Why May You Need Supplements when Eating a Keto Diet?
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet (LCHF).
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories are from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
It is the role of the liver to convert amino acids into small amounts of glucose. This process is called glucogenesis. This is when ketone bodies (ketones) are created.
Eventually, your body will become what is known as ‘fat adapted‘. In simple terms, this means that your body is accustomed to burning fat as its primary fuel source and it will function this way as its default setting.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.
There is no doubt that the process of getting into ketosis and remaining there is a massive change to the way your body is used to functioning.
Supplements may be able to assist your body with this transition and speed up your journey to your health goals.
Why Do We Need Vitamin E on Keto?
Vitamin E is one of the vital nutrients that our body needs. It offers many benefits, starting from improving vision, maintaining cholesterol, reducing the risk of cancer, and preventing skin damage, to name a few.
Now you know why vitamin E is so essential.
How Much Vitamin E Should I Be Getting on Keto?
If you have been on keto, you are probably concerned about your Vitamin E intake. After all, the keto diet does bring you restrictions on your eating habits. But, do not worry, you would need 15 mg to 1000 mg of vitamin E per day as an adult.
I if you make the right food choice and use the carb-allowance correctly, you can easily get the required amount of Vitamin E from your diet.
Symptoms of Too Little Vitamin E on a Keto Diet
If one does not have a proper and adequate supply of Vitamin E in the body, here is what they will experience –
- Issues with Vision – a deficiency of vitamin E can result in vision loss as due to the deficiency, the receptors and other cells in the retina get weak.
- Tingling and Numbness – Vitamin E helps keep your fibers healthy, and having a deficiency can cause tingling effects in the nerve fibers.
- Weakens immune system – vitamin E plays a crucial role in strengthening our immune system, so vitamin E intake is necessary.
- Muscle Weakness – Vitamin E is crucial for the nervous system and is certainly the body’s vital antioxidant. Now, a deficiency can lead to oxidative stress resulting in muscle weakness.
- Difficulty in Walking and Coordination – Deficiency of Vitamin E can cause some neurons to break and harm their ability to transmit signals, thus making it difficult for you to walk.
Symptoms of Too Much Vitamin E on a Keto Diet
Too much intake of vitamin E can result in vitamin E toxicity. An adequate amount of vitamin E is crucial for the human body to function properly.
The Keto diet results in deficiencies, but taking up large amounts of vitamin E is not recommended. Here are the symptoms of vitamin E toxicity.
- Fatigue
- Headaches
- Abdominal cramps
- Nausea
- Diarrhea
What Does It Mean If I Crave Vitamin E on Keto?
If you find yourself craving spinach, broccoli, or any other food item with vitamin E, it could be because of deficiency, and it is pretty rare.
How to Get Vitamin E on Keto?
Vitamin E is an essential nutrient that our body needs under all circumstances. But, how should one ensure that they do not experience deficiency of vitamin E on a keto diet?
If you think you are not getting an adequate amount of vitamin E from your diet, you can start putting food items that are a rich source of vitamin E and other essential micronutrients.
Many people love to include a supplement for vitamin E; well, and, you can do it too.
If you are looking for some nice and high-quality vitamin E supplements, consider buying any one of these –
Here are some of the best vitamin E supplements that can help you meet the daily requirement of Vitamin E on the keto diet.
Keto Foods that Contain Vitamin E
If you are looking at how to get Vitamin E on keto, there are some great options to help you out. It would always be our recommendation that you see to get your vitamins and minerals naturally through a healthy, balanced keto diet, before turning to supplements.
Here is our list of keto foods with Vitamin E –
- Nuts as in Almonds
- Avocado
- Asparagus
- Spinach, beet greens, and collards
- Sunflower seeds
Check out our article for more on vitamins and supplements on the keto diet. Learn which ones you are likely to need, and which ones are just marketing.
