Intermittent Fasting Supplements

intermittent fasting supplements

Intermittent fasting can improve focus, reduce body fat and give aging a run for it. Fasting is a way to avoid eating for a prolonged period. But what about supplements? Although it might seem counterintuitive at first, some fasting supplements can help you burn fat for fuel.

Can you fast while taking supplements? It all depends.

Supplements To Take During Fast

The intermittent fasting supplements should be taken with an empty stomach. They are unlikely to break a fast. Pay attention to your feelings. Some people cannot eat supplements without food. If this is you, you can try taking the supplements 20-30 minutes before eating a meal.

  • Creatine – It doesn’t matter if you take it before or after a workout. Because it has zero calories and doesn’t alter your insulin levels, creatine won’t cause you to eat too much.
  • Electrolytes Consider potassium, sodium, and calcium. It’s okay to take your electrolyte supplement during a fast, as long as it doesn’t contain sweeteners or calories. This can help you to manage the side effects of switching from ketosis. 
  • L-tyrosine – This is not a problem. It should be taken with an empty stomach. L-tyrosine is a great way to manage stress and improve your mood. Although it is an amino acid, it won’t cause a fast if taken in smaller amounts.
  • Probiotics They are good for your gut and will benefit your whole body. Probiotic supplements can be taken with or without food if stomach acid levels are low. For the manufacturer’s recommendations, check the label of your probiotic supplement.
  • Prebiotics Probiotics must be eaten, and prebiotics provides food for your good bacteria. This helps to maintain a healthy microbiome. 
  • Water-soluble vitamins – During fasting, vitamins B and C can be taken with water. Vitamin C can be taken on an empty stomach. However, B-complex vitamins can cause nausea if they are consumed without food. These vitamins can be taken when you break your fast if that happens.

Supplements To Take With Food

These supplements work best when eaten with food. Some of these supplements can break your fast so keep them out of your dining window.

  • Amino acids – L.-glutamine (BCAAs) and branched-chain amino acids (BCAAs), are generally a no-go during fasting as they can cause ketosis by increasing insulin levels.
  • Curcumin and Omega-3 fatty acids – These supplements are easier to absorb when taken with food.
  • Vanadium and chromium – These can cause blood sugar to drop too low when you fast. Hypoglycemia is a condition where your insulin levels drop. This can lead to low blood sugar levels and a decrease in energy levels. Hypoglycemia can cause mood swings and problems with managing your emotions. These supplements can be taken after you have broken your fast.
  • Fat-soluble vitamins This category includes multivitamins with fat-soluble ingredients, vitamin D, and vitamin E. These vitamins won’t dissolve in water so you should take them with food. You can verify the instructions on the label if you aren’t sure. 
  • Gummy vitamins – These vitamins are often sweetened with gelatin which has protein, all of which will likely break a fast.
  • Iodine – Take your kelp powder and potassium iodide tablets with food for maximum absorption
  • Magnesium – Some people may experience upset stomachs if they take a supplement with an empty stomach.
  • Protein powder – Whether it’s collagen protein or whey, any protein powder can break a fast as it contains calories and triggers insulin. Keep your protein powder in your pantry so you can eat it when you have the time.
  • Copper and zinc – These are the two most effective minerals. You’ll see them in pill form often.

Science & Fasting Supplements

To maximize the health benefits from intermittent fasting you should avoid eating anything that interrupts your fast. This includes any calorie-containing food or drinks, as well supplements that can trigger digestion or spike insulin levels.

Here’s why:

  1. You promote Autophagy when you go long periods without eating. This is the process by which your cells eliminate built-up waste.
  2. Fasting can help your body enter ketosis. This metabolic state allows you to burn fat for fuel. To function, your body requires energy. If you skip meals, your body burns stored glucose (from carbs) and starts burning fat for energy.
  3. Fasting can also trigger your body to produce a protein called fasting-induced adipose (FIAF). This signals that it is time to lose fat. [3]

You need to be careful when taking supplements as some may break your fast or kick you out of ketosis. Some supplements won’t break your fast, but they shouldn’t be eaten with an empty stomach.

This is why it’s so important. Supplements are meant to be eaten with food. If you take them without food, they will pass through your body and not fully absorb. Some supplements will make you feel nauseated if you take them with food. No, thanks.

Reminder! If you are taking prescription medication, you should consult your healthcare provider before changing your supplementation regimen. Certain medications must be taken within a certain time frame. Some medications can be harmful if taken on an empty stomach.

Conclusion

You can take some supplements even if you are fasting. You can take vitamins and medications with food if they upset your stomach. You can experiment to discover what works best for you and how it helps you thrive.

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