What is Intermittent Fasting | Intermittent Fasting and Supplements | Cautions When Taking Supplements | Dietary Supplements That Inhibit Your Fasting Benefits | The Best Supplements You Should Take While Intermittent Fasting |
Intermittent fasting is a process of scheduling your eating and fasting cycles.
It helps to boost how your body metabolizes energy which leads to ketosis, a fat-burning state.
Apart from weight management, there are several other benefits such as cardiometabolic health.(1)
Peoples who follow intermittent fasting as a lifestyle are may be interested, To know the benefits of dietary supplements.
And what are the best supplements to take while fasting.
In this article, you will get to know everything you must know about intermittent fasting and taking dietary supplements.
And also about are supplements good or bad for health, then what you should prefer supplement or food etc.
Before we start discussion about supplementation, let’s first discuss what is intermittent fasting in case you are new to it.
What is Intermittent Fasting?
Intermittent fasting is keeping yourself away from any calorie-containing food or beverages for certain time period.
There are various types of intermittent fasting based on patterns of eating and fasting ranging from 16 to 24 hours.
The most common type of intermittent fasting is 16/8.
In this you need to fast continuously for 16 hours and then eat daily maintenance calories within remaining 8 hours.
The main purpose of fasting is to shift your body from burning glucose as the source of energy to burn fat as the source of energy.
Read this article if you want to start doing intermittent fasting step by step with it’s benefits and side effects.
Intermittent Fasting and Supplements:
For individuals who are following intermittent fasting, The most important thing is their dietary supplements.
All supplements do not affect your fast, Only certain supplements and the time of taking the supplements may affect your fast and desired benefits of it.
So let’s see whether you should take supplements while fasting or not and how supplements supports your body while doing intermittent fasting.
When you are fasting, Your blood glucose and insulin level goes down.
Insulin is a hormone responsible for signaling body’s cells to store glucose.
Your body then shifts to ketosis, where it burns stored body fat for energy.
Any kind of food, beverages and supplements which contains calories will spike your insulin and kick you out of ketosis.
Also supplements that have impact on insulin will interfere with benefits of fasting.
Dietary Supplements That Inhibit Your Fasting Benefits Include:
- Protein Powder: As it has very high calories per scoop, It contains almost 100 calories per scoop.
- Branched Chain Amino Acids ( BCAAs ),
- Fatty Acid Supplements like MCT oil, Omega-3 fatty acids.
- Foods that contain artificial sweeteners like cane sugar, fruit juice, starches etc.
- Gummy or chewable supplements that are often sweetened.
- Meal replacement supplements.
Cautions When Taking Supplements While Fasting:
- Always check Nutritional Information label on supplement product to know about number of calories and nutrients content in it.
- Check whether it has artificial sweeteners used in it or have natural sweeteners like monk fruit extract or stevia extract.
- Always try to consume supplements within eating window.
- Be very careful while taking some supplements that reduces your glucose levels such as chromium picolinate, berberine, and psyllium Husk.(2)(3)(4)
- Always consult with your doctor first, if you are making changes in your existing supplementation. Or Adding any new supplement with Intermittent fasting regime.
What Are The Best Supplements You Should Take While Intermittent Fasting:-
Now you must be thinking that which supplements should i take …Right??
You should always prefer certain supplements that will help your body’s transition into the ketosis, reduce inflammation, Suppress appetite and increase your energy expenditure.
So to give you supplements examples and name of supplements everyone should take.
Here is the list of 5 most important supplements:
You should include Turmeric or Curcumin dietary supplements in your diet.
It will help to regulate inflammatory cytokines such as TNF, IL-1, IL-6, IL-8 etc.
2) Exogenous Ketones:-
You can include ketone salt ( KS ) and Ketone Ester ( KE ) supplements in diet which supplies ketones such as Acetoacetate ( AcAc ), Beta-Hydroxybutyrate ( BHB ).
It will help you to induce ketosis faster. And it may also help to increase your performance if you are a trained athlete.
3) Medium-Chain Triglycerides ( MCTs ):-
You can add coconut oil, palm oil or MCT oil supplements in your diet.
It will help you to increase ketones level and may reduce the symptoms of keto-induction also known as “Keto flu”.
4) Omega-3 Fatty Acids:-
Try taking Eicosapentaenoic acid ( EPA ) and Docosahexaenoic acid ( DHA ).
It will help you to suppress appetite. And increase your energy expenditure, and will help you to burn more fat from your body.
5) Soluble Fibers:-
Include Pectins, Oligosaccharides, Resistant dextrans, Resistant starches etc.
It helps to keep you full for longer time as it gives feeling of satiation. It reduces appetite and regulates sugar level.
Apart from above listed essential dietary supplements, there are several other supplements you should take while following intermittent fasting.
Here is the list of other supplements which you should take on IF:-
1) Vitamin C
It is also known as Ascorbic acid, It plays vital role in growth, development and repair of all body tissues.
It is also involved in many other body functions, Such as formation of collagen which reduces aging effect on skin.
Absorption of iron, Immune system, helps to heal wounds faster and maintenance of bones and teeth etc.
The RDA value is 75-90 milligrams a day for adults. And safe upper limit is 2000 milligrams a day.
“The ideal dosage may be higher than the Recommended Daily Allowance value.” Said by Mark Moyad, MD, MPH, of the university of Michigan.
Our body doesn’t store Vitamin-C hence water Soluble vitamin C must be supplied in diet to maintain healthy levels.
Moyad says taking 500 milligrams a day is safe and more beneficial along with the 5 servings of fruits and vegetables.
It is very difficult to eat 9 servings of fruits and vegetables a day to fulfill daily requirements.
Hence it is highly recommended to take dietary supplements on daily basis, Because it doesn’t have any side effects if you take non-acidic and buffered form of vitamin.
2) Vitamin D
I am sure that you are trying very hard to lose weight and hence you are doing intermittent fasting.
What if I say, Vitamin D along with calcium helps you to lose more weight.
Yes, you should consider adding Vitamin D supplements in your diet. If you are trying to lose weight and prevent heart disease.
Apart from weight loss it has several other benefits such as fighting disease, reduces depression, boosting immune system.
Our body produces sufficient Vitamin D when directly exposed to sunlight.
But there are several factors that affect body’s ability to get sufficient Vitamin D from Sun.
- If you live in a highly polluted place.
- When you continuously use sunscreen lotions.
- If you spend more time indoors.
- You live at a place where you barely get sunlight.
- If you live in a big city where surrounding buildings block direct sunlight.
These factors can lead to Vitamin D deficiency in ever increasing number of peoples every year.
That’s why it is very important to add Vitamin D supplements in your diet along with sunlight to avoid it’s deficiency.
3) Vitamin B12
Are you getting enough Vitamin B12?
You need to make sure that you are getting enough so as to live healthy.
The most important things it does for you are, it helps to make DNA and red blood cells etc.
Your body doesn’t make and Vitamin B12 on it’s own, So you have to get it either from animal food products or genuine supplements.
The RDA value is 2.4 mcg if you are an adult, 2.4 mcg in case of Teens and 1.8 for childrens up to 13 years old.
The rich sources of Vitamin B12 are animal food products such as dairy products, eggs, fish, meat and poultry.
And if you are consuming above mentioned food products, Then you definitely getting enough vitamin B12.
In most of the cases if you follow vegetarian diet then you are most likely to get vitamin B12 deficiency.
You should add proper supplements immediately, If you are vegetarian.
Probiotics are nothing but the live bacteria and yeasts that are very good for your digestive system.
You must be knowing that our body is full of bacteria whether it is Good or Bad.
Probiotics are considered as “good” or “helpful” because they enhance your digestion and keeps your gut healthy.
Probiotics maintains the balance of “good” and “bad” bacteria, So that it can work as it should be.
5) Magnesium Citrate
If you are someone who is following low carb diet or keto diet, Then you must have suffered from the constipation problem.
Constipation is the most common issue that anyone who is following intermittent fasting faces.
The problem mainly occurs because of lack of fiber intake as you reduce carbohydrates and not drinking enough water.
But when after doing everything correctly, still you face difficulty of constipation.
And you want to have smooth bowel movement, then you need to add Magnesium Citrate supplement in your diet.
One important thing to remember is that you should not use this product too frequently.
Because it causes loss of your normal bowel function and your bowel movement may get dependent on this product.
It is an electrolyte which conducts electrical impulses throughout your body.
Potassium helps for following body functions:
- Muscle Contractions
- Nerve Impulses
- Heart Rythm
- Blood pressure
- pH Balance
- Normal Water Balance
Our body can not produce potassium on it’s own. So it is very important that you should consume balanced potassium-rich foods.
Consuming too little or too high can lead to long term health problems.
If you are someone who loves to work out hard along with intermittent fasting schedule.
Then it is absolutely necessary for you to avoid deficiency of potassium.
Symptoms of potassium deficiency are as follow:
- Extreme Fatigue
- Muscle cramping, weakness
- Irregular heart beats
- Constipation, nausea, or vomiting
If you are doing intermittent fasting, then you are most likely to get potassium deficient.
I am sure that at least for once, you already had a feeling of extreme fatigue and muscles cramps while doing intermittent fasting.
Sources of potassium:
- Fruits such as kiwi, bananas, oranges, pineapples and apricots etc.
- Vegetables such as carrots, potatoes and green leafy vegetables.
- Lean meats
- Whole grains
- Beans and Nuts
Most of us get enough potassium, if you eat balanced diet. But incase if you have potassium deficiency then you must add suitable supplement.
7) Electrolyte Powder
Electrolytes are the substances that when dissolved in water, They gets electrically charged and works as a conductor.
You should consume adequate amount of electrolyte solution, It is very essential for human body to work and function well.
Some of the common electrolytes naturally present in our body fluids are:
- Calcium (Ca)
- Potassium (K)
- Sodium (NA)
- Chloride (CL)
- Magnesium (Mg)
- Bicarbonate (HCO3)
- Phosphate (HPO4).
We often lose electrolytes as we lose body fluids, by reasons such as sweating, diarrhea, vomiting etc.
Sweating is the most common reason for depletion of electrolytes from our body.
When you do activities like hard work out, running, cycling, climbing then you lose too many electrolytes which may create imbalance .
Electrolytes imbalance can cause fatigue, muscle cramps, headaches and seizures in some cases.
So when you are following intermittent fasting, and also including exercise in your schedule then you must include electrolytes in your diet.
Are Supplements Necessary While Fasting???
So you must be feeling overwhelmed to know about the long list of supplements and probably thinking are supplements necessary while fasting…Right??
If you are doing short fasting such as 14:10 or 16:8 and following healthy eating lifestyle then you don’t need to take any supplements.
But in case you are doing prolonged fasting i.e. more than 24 hours then to avoid your body being in deficiency of minerals and vitamins.
You need to include above listed supplements in your fasting regime.
Now you must be thinking about whether to buy from supplements stores near me or Online.
Honestly, it doesn’t matter from where you buy supplements, But you have to have them so as to avoid any side effects form it’s deficiency.
I would suggest you to buy them online, due to the situation outside is not very safe because of this COVID-19 Pandemic.
So what supplements you are currently using, Have you found it beneficial for you. Tell me in the comments.
Note:- For your Kind Information, “I may get small commission if you buy anything through links in this post.”