The stack
Food first, then generic forms
A short educational list keto cooks often discuss: electrolytes, magnesium, D3+K2, marine omega-3, B-vitamin foods, vinegar, and bile support if fat sits heavy. We name generic forms — not brands, and we do not sell bottles. In Canada, natural health products that are advertised must hold a product licence (NPN) and stay within authorized claims.
Build notes in the lab01Electrolyte powder
Potassium + magnesium + sodium, unsweetened or stevia
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Food first: Avocado, spinach, broth, and sea salt cover a lot if you eat them daily.
Skip powders with maltodextrin or hidden sugar. People on potassium-sparing drugs need medical advice first.
PotassiumMagnesiumSodium02Magnesium glycinate
Glycinate (evening) — not oxide
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Food first: Pumpkin seeds, spinach, almonds, cacao.
Loose stool usually means you took too much, or the wrong form (citrate/oxide).
Magnesium03Vitamin D3 with K2
D3 + MK-7, taken with a fat-containing meal
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Food first: Egg yolks, fatty fish, midday sun when possible.
High daily IU without a blood test is a common internet habit — not a lab habit.
Vitamin D3Vitamin K204Marine omega-3
Triglyceride fish oil or algae DHA if you skip fish
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Food first: Wild salmon, sardines, mackerel, anchovies — food wins.
If you bruise easily or take blood thinners, check with your clinician.
Omega-305Nutritional yeast
Flakes, unfortified or B-fortified — a food more than a pill
B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.
Food first: The flakes themselves, plus eggs, liver, and meat.
If you react to yeast or have gout, use a B-complex instead under guidance.
Vitamin B1Vitamin B3Vitamin B5Vitamin B1206Apple cider vinegar
Raw, with the mother — diluted in water
A pre-meal bitter that many keto protocols use for cravings and post-meal glucose.
Food first: Lemon, arugula, and vinegar-based dressings.
Always dilute. Straight vinegar etches enamel and can irritate the esophagus.
Potassium07Ox bile + enzymes
Ox bile with lipase, taken with fatty meals
If you have no gallbladder — or feel greasy and bloated after fat — bile is the missing detergent.
Food first: Bitters, lemon, ginger, smaller fat portions.
Stop and get care if pain is severe. This is support, not a treatment for stones.
Choline08Digestive enzymes
Broad spectrum with lipase, taken at first bites
Bridges the gap while you rebuild bile flow and stomach acid.
Food first: Chewing, sitting down, not drinking gallons with the meal.
Long-term dependence is not the goal — food hygiene is.
Choline09Zinc (food-led)
Oysters, beef, pumpkin seeds — or zinc picolinate if labs are low
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.
Food first: Oysters weekly, pumpkin seeds, red meat.
High-dose zinc long-term can drop copper. Food first.
Zinc10Selenium (food-led)
Two Brazil nuts most days
Thyroid conversion. More is not better — selenium is a trace for a reason.
Food first: Brazil nuts, sardines, eggs, turkey.
Do not stack a selenium pill on top of a daily handful of Brazil nuts.
Selenium11Choline from yolks
Whole eggs, not egg-white omelettes
Liver fat export. The cheapest ‘supplement’ in the kitchen.
Food first: 3 yolks in a meal, or a weekly liver dish.
If someone told you to throw the yolks away, politely ignore them.
CholineVitamin K2Vitamin D312Probiotic (targeted)
Food first: sauerkraut, kimchi, kefir if dairy is fine
Gut lining and cravings. Useful after antibiotics or a very sterile menu.
Food first: Fermented vegetables with meals.
A random mega-CFU capsule is marketing. Strain and food beat a mystery bottle.
Trace minerals13Chromium (food-led)
Broccoli, eggs, green beans — not a mystery ‘blood sugar’ capsule
A trace mineral often discussed with carbohydrate metabolism. The plate covers it if the plate is a meadow.
Food first: Broccoli and eggs most days.
KetoLab does not sell or dose chromium pills, and does not claim they treat diabetes.
Chromium14Biotin (food-led)
Egg yolks — skip the 10,000 µg hair gummies
Hair protocols start with protein, zinc, D, and yolks. Mega-biotin can confuse lab tests.
Food first: Whole eggs, liver occasionally.
Tell your lab if you take high-dose biotin — it can skew thyroid and heart tests.
Biotin
Not a recommendation to buy or swallow anything. Doses, interactions, and whether you need a product at all belong with a clinician who knows your labs. This page is not an advertisement for any natural health product.