When you're fasting, it's important to make sure that you're getting all of the nutrients your body needs. This can be a bit tricky because you're not eating any solid food. That's why it's important to take supplements during your fast. In this blog post, we will discuss the best supplements to take when fasting. We'll also provide a list of recommended supplements for you to check out!
What Is Fasting?
Fasting is the practice of abstaining from food and drink for a period of time. There are many different types of fasting, but the most common is intermittent fasting. Intermittent fasting is when you fast for a certain period of time, usually 16-24 hours, and then eat normally during the remaining hours.
There are many reasons fr fasting including weight loss, improved mental clarity, and increased energy levels.
When you're fasting, your body goes into a 'fasting state.' In this state, your body is able to burn stored fat for energy. This is why many people use fasting as a weight-loss tool.
This is known as Ketosis. It is when your body stops relying on food as an energy source and starts to break down fat stores instead.
However, when you're in Ketosis, your body isn't receiving essential nutrients from food. This is why it's important to take supplements during your fast.
What Supplements Should I Take When Fasting?
There are a few different supplements you should take when fasting. In this article, we will look into the ones that you should and shouldn't be taking.
Why Do I Need Supplements While Fasting?
When you're fasting your body isn't receiving essential nutrients from food. You are not getting any vitamins, minerals, healthy fats or sodium.
Supplements help to ensure that your body is getting the nutrients it needs while you're fasting. They can also help reduce any side effects that may come with fasting, such as headaches or fatigue.
Will Taking Supplements Break My Fast?
No, taking supplements will not break your fast. In fact, they can actually help you to stay in a fasted state for longer. This is because they provide your body with the nutrients it needs to function properly.
Multivitamins and other tablets contain little to no calories meaning that your body will not slip out of ketosis.
Fish oil supplements do contain calories but they are fats and not carbohydrates so your body will still stay in a state of ketosis.
Can I Take Supplements on an Empty Stomach if Fasting?
Yes, you can take supplements on an empty stomach if fasting. In fact, taking some supplements on an empty stomach can actually be beneficial as it allows the nutrients to be absorbed more easily.
If you are taking a fat-soluble supplement such as fish oils, it is best to take them with a meal as this will help your body to absorb them more effectively. If you are fasting, reduce the dosage at first to see how your gut responds to taking them without food.
Water-soluble supplements such as vitamin powders or creatine can be taken at any time, either with or without food.
Should I Take Vitamins While Fasting?
Yes, you should take vitamins while fasting. This is because your body is not getting any vitamins from food.
Vitamins are essential for your body to function properly. They help with everything from energy levels to cell regeneration.
Some of the best vitamins to take while fasting include:
- Vitamin B12
- Vitamin D
- Vitamin C
- Vitamin E
A good multivitamin will contain all of these as well as some minerals and iron.
Multivitamin tablets or powders should be the first thing on your shopping list if you are preparing for a fast. It is important to opt for a good quality product. Cheaper, supermarket brands are often very inferior as they will break down quickly in your stomach and most of the goodness will be passed out through your urine.
A good multivitamin will break down slowly over a period of a few hours giving your body the chance to absorb the nutrients into the bloodstream.
It can take a few days of regularly taking a good multivitamin to feel the positive effects of them. After a week or so, you will notice that you feel more energetic and mentally alert.
Should I Take Fish Oils While Fasting?
Yes, you should take fish oils while fasting. Fish oils are a great source of omega-three fatty acids. These are essential for your body to function properly.
Omega-three fatty acids help to reduce inflammation in the body. They can also help to improve brain function and increase energy levels. They are also a good source of vitamins A and D. These are both essential for a healthy immune system.
Fish oils come in capsule form and can be taken with or without food. It is best to take them with food as this will help to reduce any side effects such as nausea or an upset stomach.
If you are fasting, fish oils are still safe to take and can actually stave off hunger. If you do experience any negative side effects, reduce the dosage, try a different brand or use a different form of omega fats such as Krill oil.
Should I Take Creatine While Fasting?
Yes, you can take creatine while fasting. Creatine is an amino acid that helps to increase energy levels, improve brain function and build muscle mass.
Creatine is found in meat and fish but it can also be taken in supplement form. It is best to take creatine with food as this will help to reduce any side effects such as nausea but it can be taken with water or fruit juice by itself.
If you are a bodybuilder and worry that fasting will make you lose muscle mass, creatine is a good solution. Use a pure creatine monohydrate powder twice a day to keep the muscles fed.
Should I Take Beta-Alanine While Fasting?
Yes, you can take beta-alanine while fasting. Beta-alanine is an amino acid that helps to improve athletic performance and increase muscle mass.
It is often found in pre-workout supplements as it gives you a boost of energy. It can also help to reduce fatigue and improve focus.
Beta-alanine is commonly found in pre-workout drinks and these often come in low calorie or zero calorie form. These are a great way to start your day if you are fasting as they ramp up metabolism, give you mental clarity and an energy boost.
Should I Take Thermogenics While Fasting?
Yes, you can take thermogenic while fasting. Thermogenics are supplements that help to increase your metabolism and give you more energy. They usually contain caffeine and other stimulants such as green tea extract.
Thermogenics are beneficial if you are fasting for weight loss as they speed up your metabolism and mobilise fat stores.
Should I Take Protein Powder While Fasting?
Protein powder is usually very low in carbohydrates and can be used as part of a low carb diet if you wish to stay in ketosis but is not advisable while fasting.
Whey protein, whey isolate and vegan protein powders are all high enough in calories to trigger an insulin response and this can kick you out of ketosis.
Protein powders are a great supplement when you are not fasting and are probably the best way to break a fast as they are easy on the digestive system and fast-absorbing.
The Best Supplements To Take While Fasting
The Best Supplements to take while fasting are ones that you can take safely without food that will provide a benefit to your physical and mental health. These include:
When taking supplements while fasting, it is important to start with a lower dose and increase gradually as your body adjusts. If you experience any negative side effects, reduce the dosage.
Supplements to Avoid While Fasting
There are some supplements that you should avoid while fasting as they can trigger an insulin response or have other negative side effects. These include:
Can I Drink Sugar-Free Soda While Fasting?
There are two schools of thought on this...
Some will say that you should not drink sugar-free soda while fasting as it contains artificial sweeteners such as aspartame. They claim that this can trigger an insulin response and kick the body out of ketosis, therefore, breaking the fast.
New research is starting to show that diet soda does not actually trigger an insulin result in the majority of cases. It may bring on sugar cravings that could lead to you breaking your fast but as long as you are drinking zero-calorie soda, there is no negative effect on the fasting state.
From personal experience and people we have spoken to, not only does drinking diet soda not seem to have a negative effect on fasting, it can be beneficial.
Most people find the first 24 hours of fasting the hardest as the body switches into ketosis, diet soda can keep hunger cravings away and, contrary to some theories, stop sugar cravings.
This is probably going to be down to individual preference as well as how your own mind and body react to the sweeteners.
Conclusion
As you can see, taking supplements when fasting is not only beneficial but is actually essential to get the maximum benefits.
It is important to do some research and find the best supplements for you that will work with your fasting schedule.
Remember, start with a lower dose and increase gradually as your body adjusts. If you experience any negative side effects, reduce the dosage.
Happy Fasting!
