Essential Nutrients Guide

Standard keto targets about a 1:1 to 2:1 fat:protein ratio, with net carbs ideally not more than 20g per day; therapeutic keto uses 3:1 to 4:1. Macronutrients (macros) do not ensure micronutrient sufficiency. Cover meso and micronutrients with low-carb vegetables and nutrient-dense animal foods. Below is a list of essential nutrients the human body cannot synthesize.

Macronutrients

Air (for dioxygen)
Water
Energy (calories) from either of the three sources below:

  • Fat
  • Protein
  • Carbohydrates

Protein (for structure and metabolism)
Provides essential amino acids, including bioavailable nitrogen and sulfur.

Meso and Micronutrients

Nine Essential Amino Acids

They build proteins and neurotransmitters essential for growth, repair, and immune function.

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine (contains sulfur)
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

Two Essential Fatty Acids

Required for brain function, hormone production, and cellular health.

  • Alpha-linolenic acid (ALA) – Omega-3
    Converts <10% to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
    Direct EPA/DHA intake is preferable.

  • Linoleic acid (LA) – Omega-6
    Ideal omega-6 to omega-3 ratio: 1:1 to 3:1.
    Both are polyunsaturated and easily oxidized.

Vitamins

Organic compounds critical for metabolism and cellular function.

  • Vitamin A (pre-formed retinoids: retinol/retinyl esters; provitamin A carotenoids—e.g. β-carotene—convert inefficiently)
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin: nicotinic acid & nicotinamide)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate; synthetic folic acid must be reduced → 5-MTHF)
  • Vitamin B12 (cobalamins, chiefly methyl- & adenosyl-)
  • Vitamin C (ascorbic acid & ascorbate salts)
  • Vitamin D (cholecalciferol D3 > ergocalciferol D2)
  • Vitamin E (α-tocopherol dominant; tocotrienols also active)
  • Vitamin K1 (phylloquinone)
  • Vitamin K2 (menaquinones—e.g. MK-4, MK-7)

Other Essential Organic Nutrients

  • Choline – Critical for liver function and neurotransmitters.

Essential Minerals

Needed for enzymes, nerve signaling, bone health, and other vital processes.
Must be consumed in bioavailable, non-toxic forms.

Major Minerals

(needed in larger amounts)

  • Sodium (Na)
  • Potassium (K)
  • Chloride (Cl)
  • Calcium (Ca)
  • Magnesium (Mg)
  • Phosphorus (P)
Trace Minerals

(needed in small amounts)

  • Iron (Fe)
  • Zinc (Zn)
  • Copper (Cu)
  • Manganese (Mn)
  • Iodine (I)
  • Selenium (Se)
  • Chromium (Cr)
  • Molybdenum (Mo)

Many minerals interact; balance matters.

Key mineral ratios (by weight):

  • Potassium:Sodium ~ 3:1
  • Calcium:Magnesium ~ 2:1
  • Calcium:Phosphorus ~ 1:1
  • Zinc:Copper ~ 10:1
  • Iron:Copper ~ 10:1

Possibly Essential or Beneficial Minerals

Still under investigation for essentiality in humans, but evidence suggests potential roles.

  • Boron
  • Silicon
  • Lithium
  • Vanadium