7 Intermittent Fasting Supplements You Must Take
Intermittent Fasting supplements can play a vital role in supporting your body during periods of restricted eating, helping you maintain energy levels, preserve muscle mass, and fill potential nutritional gaps.
In this article, we’ll explore the best intermittent fasting supplements you should take, providing comprehensive insights into their benefits and necessity.
What Are Fasting Supplements?
Fasting supplements are specially formulated vitamins, minerals, and compounds designed to support the body during periods of fasting. These supplements help replenish vital nutrients, maintain metabolic functions, and enhance overall well-being.
Can you take supplements while fasting?
The answer is yes you can.
Certain supplements, like magnesium, can be ingested on an empty stomach without disrupting your fast. Others, while not breaking your fast, are more effectively absorbed when taken with food, such as certain probiotics.
However, some intermittent fasting supplements will break your fast and should be consumed within your feeding window, such as curcumin.
The Best Intermittent Fasting Supplements
There are various types of fasting supplements available, each serving different purposes. Let’s explore some of the best fasting supplements for supporting your health during fasting periods:
1-Probiotics
Probiotic supplements contain beneficial bacteria that line the gut and support digestion. These supplements are formulated with various strains of helpful bacteria naturally present in the gastrointestinal tract, which can alleviate gastrointestinal discomfort.
Certain probiotics can be consumed on an empty stomach as they have minimal to no caloric content. However, some are more effectively absorbed when taken with food and are thus advised to be consumed during your eating window. It’s advisable to consult the manufacturer’s recommendations on your probiotic supplement.
Incorporating probiotics into your regimen can contribute to maintaining gut health, improve digestion, and strengthen the immune system during fasting
2-Electrolytes
Electrolyte supplements are vital minerals that play crucial roles in the body. They regulate nerve and muscle function, maintain blood pressure balance, aid in hydration, and support tissue repair.
While electrolytes are primarily obtained from food, fasting periods can lead to electrolyte deficiency, resulting in symptoms like fatigue, confusion, or headaches.
Replenishing electrolytes can ease fasting and enhance its effectiveness.
Key electrolytes include calcium, magnesium, sodium, and phosphorus. During fasting windows, you can safely consume electrolyte supplements that are free from added calories and sweeteners since they typically contain minimal to no caloric content.
3-Amino Acids
A beneficial choice for amino acid supplementation during fasting is L-tyrosine. L-tyrosine acts as a precursor to dopamine, adrenaline, and norepinephrine, all of which play roles in cognitive function.
During fasting, stress and fatigue may impair cognitive abilities such as problem-solving and memory. L-tyrosine supplementation may mitigate these effects by enhancing cognitive function and reducing stress.
A study conducted by researchers investigated whether consuming a tyrosine-containing beverage during a highly demanding combat training course could mitigate the negative impacts of fatigue and stress on cognitive performance and emotional well-being.
Their findings supported the idea that tyrosine has stress-reducing effects on cognitive performance. However, they also emphasized the need for further human studies to corroborate these findings.
L-tyrosine supplementation can be incorporated into fasting regimens as it typically contains minimal calories. However, it’s worth noting that if your fasting goal is autophagy, taking L-tyrosine may disrupt it to some extent.
4-Creatine
Creatine, an amino acid naturally produced in the body and found in foods like red meat, is a supplement that does not disrupt fasting since it lacks calories and does not impact insulin levels.
Creatine supplementation plays a crucial role in energy production within the body, it can enhance muscular energy levels, leading many athletes to use it to improve strength and performance. The typical recommended dosage of creatine supplements ranges from 3 to 5 grams.
5-CBD oil with MCT
CBD oils have been shown to suppress appetite, potentially easing the fasting process without breaking the fast. However, it’s advisable to avoid consuming high doses of MCT oil (Medium Chain Triglycerides) during the fasting window to maintain the fasting state.
Many CBD oils available on the market contain MCT oil as a carrier, which helps ensure that you do not exceed the daily MCT dose and remain fasting. You can take CBD and MCT oils with your last meal before starting a fast.
MCT oil is a popular supplement known for its various health benefits, including boosting energy levels, aiding weight loss, combating bacterial and yeast infections, serving as efficient brain fuel, and effectively curbing hunger.
Fasting is often pursued to achieve a ketogenic state (ketosis). MCT oil facilitates rapid ketone formation, which can elevate ketone levels and enhance fasting efficiency.
Incorporating CBD oils during intermittent fasting (IF) can enhance mood and alleviate discomfort and fatigue associated with low energy levels. CBD may also improve attention and energy levels.
6-Magnesium
Magnesium, a mineral empty of carbohydrates or protein, can be safely consumed during your fasting period. It plays a vital role in energy production and can alleviate fatigue and tiredness. If you’re deficient in magnesium due to fasting, you may experience symptoms such as muscle cramps and weakness.
Magnesium is also involved in hundreds of biochemical reactions in the body, including regulating blood sugar levels and improving sleep quality, making it a valuable supplement during fasting periods.
According to the National Institute of Health (NIH), it is advised not to exceed a daily intake of 350 mg of magnesium supplements.
7-Curcumin
Curcumin, the primary active compound found in turmeric, complements the fasting process by inducing autophagy, a cellular mechanism crucial for cleaning and repairing cells. Autophagy holds numerous benefits, including its potential therapeutic application in cancer treatment.
Many anticancer drugs are designed to induce autophagy, and curcumin similarly stimulates this process, amplifying the fasting-induced effects and providing a dual benefit on autophagy. In addition to its role in autophagy, curcumin supplements may also aid individuals fasting for weight loss purposes.
When is the best time to take supplements?
The timing for taking your supplements varies depending on several factors. Consider whether the supplement should be consumed with food if it contains calories, or if it is better absorbed alongside a meal.
These considerations will help determine the most appropriate timing for taking your supplements. The optimal time to consume the supplements, as previously stated in the article, is as follows.
- Probiotics
- Fasting window: Yes, but it is preferred to take them with food
- Eating window: Yes
- Electrolytes
- Fasting Window: Yes
- Eating window: Yes
- Tyrosine
- Fasting Window: Yes
- Eating window: Yes
- Creatine
- Fasting Window: Yes
- Eating window: Yes
- MCT oil
- Fasting window: No
- Eating window: Yes
- Magnesium
- Fasting Window: Yes
- Eating window: Yes
- Curcumin
- Fasting window: No
- Eating window: Yes
Consulting a Healthcare Professional
Before embarking on a new supplement routine, particularly if you have pre-existing health conditions or are on medication, it’s crucial to seek advice from a healthcare professional.
They can provide personalized advice based on your individual health needs and help you make informed decisions about which supplements, if any, are right for you.
What you need to know…
Incorporating Intermittent fasting supplements into your routine can enhance the benefits of fasting while supporting your overall health and well-being. Whether you’re looking to preserve muscle mass, improve energy levels, or fill potential nutritional gaps, there are various supplements available to suit your needs.
By choosing high-quality intermittent fasting supplements that are compatible with your fasting regimen and consulting with a healthcare professional, you can optimize the benefits of fasting while minimizing potential risks.
FAQs (Frequently Asked Questions)
Q: Are intermittent fasting supplements necessary?
A: While not always necessary, fasting supplements can help support your body during periods of restricted eating, especially if you’re fasting for an extended duration.
Q: When is the best time to take fasting supplements?
A: Timing may vary depending on the supplement and your fasting schedule. It’s essential to follow recommended dosage guidelines and consult with a healthcare professional for personalized advice.
Q: Can intermittent fasting supplements help with weight loss?
A: Fasting supplements can support weight loss by providing essential nutrients, boosting energy levels, and reducing hunger and cravings. However, they should be used in conjunction with a healthy diet and lifestyle for best results.
Q: Can I take fasting supplements while pregnant or breastfeeding?
A: It’s essential to consult with a healthcare professional before taking any supplements while pregnant or breastfeeding, as some ingredients may not be safe for use during this time.
Q: How do I know which fasting supplements are right for me?
A: The best fasting supplements for you will depend on your individual health needs, fasting goals, and lifestyle. It’s essential to do your research, read reviews, and consult with a healthcare professional for personalized advice.
Q: Are fasting supplements safe to take?
A: Yes, intermittent fasting supplements are generally safe when taken as directed. However, it’s essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
Q: Can I take fasting supplements while on medication?
A: Certain supplements may interact with medications, affecting their efficacy or causing adverse effects. Always consult with your healthcare provider before combining fasting supplements with any medications to ensure safety and compatibility.
Q: How do I choose the right fasting supplements for me?
A: The best intermittent fasting supplements depend on individual needs, health goals, and dietary preferences. Consider factors such as nutrient deficiencies, health conditions, and fasting protocols when selecting supplements. Consulting with a healthcare professional or nutritionist can help tailor a supplement regimen to your specific requirements.
Q: Are there any side effects of fasting supplements?
A: While intermittent fasting supplements are generally well-tolerated, some individuals may experience mild side effects such as digestive discomfort, nausea, or allergic reactions. Start with low doses and monitor your body’s response. If you experience any adverse effects, discontinue use and consult with a healthcare provider.
Q: Can fasting supplements break my fast?
A: Certain supplements, such as those containing calories or sweeteners, may break a fast by triggering insulin release or metabolic processes. However, most fasting supplements are formulated to be calorie-free and won’t interfere with fasting. Read labels carefully and choose supplements that align with your fasting goals.
Q: How long should I take intermittent fasting supplements?
A: The duration of supplementation depends on individual factors such as fasting protocols, dietary habits, and health goals. Some individuals may benefit from long-term supplementation to address chronic deficiencies or health conditions, while others may use supplements intermittently during fasting periods. Monitor your progress and adjust supplementation as needed.
References
- https://link.springer.com/article/10.1007/s12011-013-9863-9
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1872-034X.2008.00390.x
- https://link.springer.com/article/10.1186/1475-2891-14-14
- https://www.ffhdj.com/index.php/ffhd/article/view/752
- https://www.mdpi.com/2072-6643/7/3/1728
