People fast for several reasons. Whether it’s losing weight or improving your health, not eating can work wonders.
However, some folks are concerned about nutrition deficiency due to missing out on their diets. Therefore, they search around for supplements to cover up the lack of eating.
Do we really need supplements while fasting? And if we do, what are the supplements to take while fasting?
Let’s find out more in today’s blog.
Does Fasting Cause Nutritional Deficiency?
Fasting is restricting ourselves from eating. We have different types of fasting, like intermittent fasting, where we control when we eat.
Therefore, we aren’t giving up eating altogether. Instead, we are restricting when to eat, which can be after a gap of a few hours to a day.
As a result, we have all the opportunities to get our nutritional requirements from our diet. We don’t need anything else to support our fasting, whether vitamins or minerals.
However, there is a catch in the whole thing.
We Need to Eat a Nutritional Diet
People who eat a varied diet generally don’t have to worry about nutritional deficiency. That means consuming whole grains, a lot of veggies, fruits, nuts, legumes, fiber, and of course, protein.
If we can ensure such a diet during fasting, we probably won’t need any supplements.
However, not everyone has such a varied diet. Research shows western countries consume a diet filled with processed food, sugar, oil, meat, and fat. Naturally, such a diet is unhealthy and will cause nutritional deficiency even if we aren’t fasting.
In addition, poor diets also lead to obesity and diseases.
As we can see, our diet decides whether we need supplements during fasting. We will surely not need any additional vitamins or minerals if our diet fulfills our nutritional needs.
But if it doesn’t, we can think about using supplements. Or in other words, we will need supplements while fasting if we have a poor diet.
Extreme Fasting May Need Supplements
Some forms of fasting are healthy while others aren’t. Some people make themselves suffer too much to, say, lose weight. They may go long hours without eating or practice extreme fasting techniques like water fasting.
In such cases, our behavior can result in nutritional deficiency and even organ damage.
Therefore, we will need a few supplements if you want to retain our health. We will discuss which supplements may come to our benefit in our next section.
What Supplement Should We Take While Fasting?
Here are a few supplements that can help us stay fit and fine during fasting:
Vitamins and Minerals
Our bodies are delighted when we receive our nutrients from food. However, we may miss out on them when we are fasting.
As a result, we might think about taking vitamins and minerals. We can have vitamin supplements separately, like vitamin A or vitamin C supplements. Else, we can also go for multivitamins that contain vitamins and even added minerals.
We have reviewed the best multivitamins in India to try while fasting. Some of them also have essential minerals that are important for our bodies.
Vitamins and Minerals to Focus On
Some nutrients may be essential while fasting compared to when we aren’t. As a result, we should consider the vitamins and minerals we are going to disclose right now.
Vitamin B12 is one such nutrient we need while fasting, especially if your diet is lacking, says Livestrong. This vitamin plays a role in DNA production and supports a healthy nervous system.
Vitamin B12 is abundant in meat, which some people may avoid during fasting as it’s solid food.
In addition, we should take vitamin D to ensure you absorb enough calcium from our food. We can also try vitamin C supplements to support our immunity.
Moreover, we also need to ensure the intake of a few minerals like magnesium, copper, and zinc. Potassium and sodium are also important to maintain the fluid balance in our body.
Fish is a regular part of the diet for many people around the world. Apart from protein, fish provides us with omega 3 fatty acid that provides many benefits like a healthy heart.
According to Livestrong, fish oil can turn out to be beneficial for your health while fasting. It contains harmless fat that acts as a source of fuel to help us stay active during fasting.
Omega 3 also facilitates heat generation and absorption of a few vitamins.
We have chosen the top brands of fish oil to try right here in India. Someone can also use them when they aren’t fasting for several health benefits like optimum cognition.
We need enough protein when we are fasting. It can come from our diet in the form of meat or poultry or even from plant sources. We absolutely need to ensure to eat as much protein as we need based on our requirements.
However, some people may struggle with getting enough protein, especially on diets or fasting. As a result, we may consider taking protein supplements.
We have a wide range of choices when it comes to protein supplements. We recommend trying whey protein, which is made from milk while separating butter.
We can choose any one of our top 5 whey protein supplements after reading exclusive reviews.
Some experts suggest taking BCAA supplements while fasting. BCAA is essentially protein, broken down into amino acids for faster results.
Additionally, BCAA supplements may prevent muscle waste that arises from extreme fasting.
We also have a selection of the best BCAA supplements money can buy. Don’t forget to check the reviews if you think BCAAs will be able to help.
Will Supplements Break Our Fast?
Some people shy away from even drinking fluids to get the maximum results from fasting. As a result, worrying if supplements will break the fast is quite legit!
To find out the answer, we first need to understand what fasting is. We can say fasting is not eating, but fundamentally, it’s not consuming calories.
Therefore, any supplement that is free of calories will not break our fast. Most multivitamins and minerals fall under this category.
On the other hand, supplements that contain calories will mean an end to fasting. Protein supplements often contain calories and will break our fast.
In addition, some products like vitamin gummies can contain calories in the form of sugar. They can generate an insulin response from our body and break our fast.
Therefore, check the label of your supplement to see if it packs any calories. If it does, take the supplement when we eat, as it won’t break our fast.
When Should We Take Supplements While Fasting?
We can take most supplements like vitamins and minerals during fasting, according to ConsumerLab. They don’t contain sugar or calories that will bring our fasting to an end.
However, avoid multivitamin gummies and supplements that contain sugar. Else, we can take them while we eat to avoid any consequences.
Additionally, we can do the same for our protein supplement and anything that packs calories. In this way, we will not be hampering the results of our fasting.
Supplements to Avoid on Empty Stomach
Some supplements may not be suitable for an empty stomach. We can experience many adverse effects, like stomach upset or damage to our liver.
Therefore, never have the supplements below when the stomach is empty:
- Green tea extract
People who eat a nutritional diet can do without supplements while fasting. But if we have a poor diet, supplements can help us to get our daily nutrients. Some good supplements for fasting include multivitamins, minerals, and fish oil. We can also talk with your dietician or nutritionist for personalized advice based on our health. Additionally, it is always better to take any supplement after consulting a medical professional.
What supplements can I take during intermittent fasting?
We can take zinc, magnesium, vitamin D, K, B12, and omega 3 while fasting. Supplements are more necessary when we don’t eat a nutritional diet, which is essential during fasting.
Can I take multivitamins while fasting?
Multivitamins can be a good choice to meet nutritional deficiencies during fasting. People who don’t eat a varied diet can benefit from taking multivitamins, especially while fasting.
What minerals should I take while fasting?
We can take magnesium, sodium, potassium, copper, and zinc during fasting. Try to eat a nutritional diet to fulfil daily nutritional requirements. We can also try supplements after consulting with our nutritionist.
Can you take collagen while fasting?
Collagen provides structural strength to our bodies. It can help you limit muscle damage from extreme forms of fasting. However, collagen supplements may contain calories and break our fast. Therefore, take collagen supplements with food for the best results.
Can apple cider vinegar break a fast?
Apple cider vinegar doesn’t contain considerable calories to break our fast. As a result, we can take our vinegar during fasting without any worry. It can also help us feel full and curb our cravings.