Intermittent fasting, which involves restricting the fasting period during the day, has garnered significant attention for its potential health and weight loss benefits. However, since intermittent fasting essentially extends the fasting hours, it can potentially lead to nutritional imbalances. In this article, we will explore the importance of supplement intake during intermittent fasting.

Is It Okay to Take Supplements During Intermittent Fasting?

Intermittent fasting involves maintaining a fasting period for a certain period of time to help burn stored body fat. Typically, taking supplements is not considered essential during intermittent fasting. However, if you are practicing intermittent fasting for an extended period or if you already have nutritional imbalances in your body, there may be a higher likelihood of inadequate nutrient intake during this period. In such cases, it is advisable to consume a certain amount of supplements. However, not all supplements you regularly consume may be helpful. Let’s explore which supplements to take wisely during intermittent fasting.

Helpful Supplements During Intermittent Fasting

When practicing intermittent fasting, focus on consuming supplements that do not contain calories. It’s important to avoid taking excessive amounts, as this can strain the stomach. Tailor your supplement intake to your health status for optimal benefits.

Probiotics

Probiotics are one of the supplements that can be beneficial during a diet. They play a role in facilitating bowel movements by promoting the growth of beneficial bacteria in the gut. Also, since they contain little to no sugars, probiotics are suitable as a supplement during intermittent fasting. However, it’s advisable to opt for types of probiotics that do not include prebiotics, as prebiotics contain sugars.

Vitamins

During intermittent fasting, you can consume vitamins A, B, C, D, E, and K. Since vitamins do not contain any calories, they are suitable for intake during fasting periods. Particularly, vitamin B is a water-soluble vitamin that plays a crucial role in cellular metabolism and can aid fat metabolism, thereby enhancing the effects of a diet. However, taking vitamins on an empty stomach can cause gastrointestinal issues, so it’s advisable to take them after meals.

Minerals

Minerals play a crucial role in maintaining the functions of nerves and muscles, so it’s essential to ensure adequate mineral intake, especially during intermittent fasting. Minerals like magnesium, calcium, zinc, copper, manganese, and vanadium do not contain calories or sugar, making them suitable for consumption during fasting periods.

Antioxidants

Antioxidants such as Co Q10, Alpha-Lipoic Acid, and Glutathione are also suitable for consumption during intermittent fasting. Antioxidants prevent our bodies from aging and damage caused by oxidation. Well-known vitamins like Vitamin C and E are also included in antioxidants. Additionally, since antioxidants do not contain any calories, they are suitable for consumption during intermittent fasting periods.

Timing for Supplement Intake

When is the best time to take supplements during intermittent fasting? The timing can vary depending on the type of supplement you’re taking. It’s a good idea to schedule your supplement intake based on the principles of supplement intake.

Given that supplement intake can be considered a form of ‘food’ during fasting, it’s advisable to divide supplements such as magnesium, vitamin C, vitamin D, and probiotics into about two groups to be consumed during the fasting between lunch and dinner. However, it’s important to note that the fasting between lunch and dinner should not be included in the fasting period.

Supplements to Avoid During Intermittent Fasting

Supplements containing amino acids or fatty acids can potentially break the fasting state by serving as a source of calories and energy. While the impact might be minimal due to their small quantities, avoiding such supplements is a good practice for those aiming to maintain a strict fasting protocol.

Collagen

Collagen is a type of high-molecular-weight protein that makes up bones, skin, and cartilage, and its intake can help maintain the health of muscles, bones, hair, and skin under normal circumstances. However, during intermittent fasting, consuming collagen means you’re adding protein to your diet, which might interfere with the fasting process. Therefore, it’s advisable to avoid collagen during intermittent fasting periods.

Unsaturated Fatty Acids

Omega-3, 6, and krill oil contain fatty acids. Although the amount might be small and not significantly affect fasting, for those committed to experiencing the full benefits of intermittent fasting more perfectly, it’s recommended to avoid unsaturated fatty acids as well.

Spirulina, Brewer’s Yeast

Spirulina and brewer’s yeast are both rich in protein. Therefore, consuming them during fasting can break the fast due to their protein content. It’s advisable to avoid these supplements during intermittent fasting periods to maintain the fast effectively.

Amino Acid Supplements

Amino acid supplements such as arginine, cysteine, glutamine, and methionine contain calories. Consequently, taking these supplements while fasting can supply calories to your body and potentially break the fast. It’s important to be cautious and possibly avoid these during fasting periods to preserve the integrity of the fast.

Taking supplements wisely during intermittent fasting can replenish the nutrients your body lacks, aiding in a healthy and sustainable diet. However, to maximize the benefits of intermittent fasting, it’s important to be mindful of the types of supplements you take and their timing. Given the individual nature of how supplements may affect different people, consulting with a doctor or pharmacist before taking a variety of supplements at once is a wise approach.