Following a low-carbohydrate diet might restrict some of the important vitamins and minerals you need in your daily diet because you have to exclude certain foods, such as fruits, starchy vegetables and whole grains. Several nutrients can be obtained through over-the-counter supplements to meet your daily requirements. If you think you need to take a vitamin or mineral supplement, talk with your physician first to avoid any adverse side effects from any of your medications. Taking a daily multivitamin might be your easiest option to get the vitamins and minerals you need while dieting.
Vitamin C
Vitamin C is a water-soluble vitamin that is not stored in your body, so you have to ingest it each day. Foods rich in vitamin C, such as orange juice, kiwi, potatoes and cantaloupe, are high in carbs in the form of natural sugars, so your low-carb diet might be lacking in vitamin C. Your best bet might be tomatoes, which are low in carbs, while a good source of vitamin C. In addition to supporting your immune system and fighting off harmful free radicals that damage cells, you need vitamin C to make collagen, which is the structural component of artery walls, connective tissue, skin and other body tissues. Additionally, vitamin C helps dilate blood vessels, allowing blood to flow smoothly. Men need at least 90 mg of vitamin C daily, while women require 75 mg, according to the Office of Dietary Supplements.
Potassium
Potassium is a mineral that acts as an electrolyte, allowing your body to conduct electricity. You need this continuous flow of electricity for muscle contractions, nerve activity and normal heart rhythm. Each day, you need 4,700 mg of potassium, the Linus Pauling Institute advises. While following a low-carb diet, you can get some potassium from nuts and seeds, but most varieties provide less than 250 mg per ounce. Potatoes, bananas and beans are all full of potassium, but they're also high in carbs. Again, tomatoes might be the way to go, as they're also high in potassium. Poultry, red meat, nut butters and seeds are good low-carb protein sources of potassium. Also, some types of diet low-carb sports drinks provide the potassium you need so you don't have to take a supplement.
Calcium
Dairy foods are high in calcium, but milk and yogurt also provide carbs in the form of milk sugar, or lactose. The only calcium you might get in low-carb form might come from cheese, which is also high in fat and should be limited. Calcium also can be obtained from dark-green and leafy vegetables such as spinach and broccoli. Keep your bones and teeth strong by ingesting the recommended 1,000 mg of calcium daily, the Office of Dietary Supplements says.
Folic Acid
Folic acid is the synthetic form of folate, but it is more stable than folate. This essential water-soluble B vitamin aids in protein metabolism and synthesizing amino acids that repair tissues and support brain functions. Folic acid is essential for women of childbearing age because it can prevent neural tube birth defects in the fetus. Neural tube defects affect the central nervous system of a growing baby during the 21st and 27th days of pregnancy. Often, this happens before you are aware of a pregnancy, requiring you to ingest adequate folic acid daily. Folate comes from carb-rich foods, including beans, lentils and orange juice, while folic acid is found in fortified breakfast cereals and wheat products, which are high in carbs. As an adult, you need 400 micrograms of folic acid daily.
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