Navigating Supplements and Vitamins During Intermittent Fasting: What You Need to Know

So you've started intermittent fasting with the aim to lose weight, but a common question that many people have is: Can I take vitamins and supplements during the fasting period? In this post, I'll explain which vitamins and supplements are okay to take during your fasting period and which ones should be taken with food.

First, let's talk about which supplements can be taken while you're fasting. Some things can be taken on an empty stomach and they don't contain any calories, so they're very unlikely to break a fast. These include creatine and electrolytes such as potassium, sodium, and calcium. It's important to remember that with electrolyte supplements or creatine supplements, especially if they're a drink or a pre-workout supplement, you need to check that they don't contain any sweeteners or added calories. If they do not contain these additives, they're fine to take during a fast and can even help you manage the side effects of switching to ketosis, which is the metabolic state that your body should go into when you're in the fasting phase.

Another supplement that is generally considered to be okay to take while fasting is L-tyrosine, which is usually taken on an empty stomach. L-tyrosine can help you manage stress and support your mood. It's an amino acid, but it's very unlikely to break a fast when taken in lower doses. Similarly, pre and probiotic supplements are aimed at encouraging good gut health, which benefits your entire body. Some probiotic supplements are meant to be taken without food when stomach acid levels are lower, but again, check the label on the probiotic supplement for the manufacturer's recommendations.

Water-soluble vitamins, such as vitamins B and C, can be taken with water during a fasting period. Vitamin C is usually pretty easy on an empty stomach, but B complex vitamins can make people feel nauseous when they're consumed without food. If this happens to you, just take these vitamins when you break your fast.

Now that we've got a better idea of which supplements can be taken during the fasting period, let's talk about which ones you should think about avoiding until you're able to eat. The first are amino acids such as L-glutamine and branched-chain amino acids (BCAAs). These are usually a no-go while fasting because they can kick you out of ketosis by raising your insulin levels. If you take omega-3 fatty acids, these are generally easier for the body to absorb when they're taken with food, so it's best to have them during your eating window.

Next, fat-soluble vitamins, which include vitamin D, vitamin E, and multivitamins that contain fat-soluble ingredients, don't dissolve with water, so it's best to take them with a meal. Gummy vitamins also fall into this category. These vitamins are usually sweetened and made with gelatin, which contains protein, all of which means you're likely to break a fast.

If you take magnesium, it's worth noting that some people can experience an upset stomach when they take this on an empty stomach, so again, it's best to try taking this with food. Finally, protein powders—whether we're talking about whey or pea protein—will break a fast because they contain calories and trigger an insulin response. So, save your protein powder for your eating window. Likewise, any meal replacement substances, like Huel, should not be taken during the fasting period.

At this point, I'd like to stress that if you're doing an intermittent fasting diet, you should not change the timings of prescribed medications and don't stop taking these during a fasting period without speaking to your doctor first.

Finally, what about things such as tea, coffee, or water? By definition, fasting means refraining from eating food. However, some experts say that as long as you keep your carbohydrate intake below 50 grams per day during a fast, you can maintain ketosis. Water is totally fine to drink during a fast; it doesn't contain calories and it's also really important to stay hydrated. Coffee and tea are generally considered to be fine while fasting, but they should be consumed without added sugar, milk, or cream if possible. It's also worth noting that these drinks do contain caffeine, and if taken on an empty stomach, they can make you feel sick, nauseous, or jittery.

Some people suggest that bone broth as a drink during the fasting period can be helpful. Bone broth can be a rich source of nutrients and can help replenish electrolytes lost during long periods of only drinking water. Although it does contain calories, it's generally thought that small amounts of these low-carb, high-fat, moderate-protein foods won't throw your body out of ketosis.

Remember, if you are thinking about intermittent fasting, it's important to weigh the risks and benefits against your own personal health and discuss it with a registered dietitian or your health provider before commencing it if you're uncertain that it might be suitable for you.

If you've got any questions, please leave them in the comments section and let me know which supplements and vitamins you use and why you use them. Please consider liking the video and subscribing to the channel if you haven't done so already. If you're interested in scaling your medical brand on YouTube or would like to sponsor the videos with your products, feel free to book a consultation. Until next time, take care and happy fasting!