Intermittent fasting is an eating regimen that concentrates on when you ought to eat instead of what foods to eat. Studies show this kind of fasting helps in several ways, such as losing body fat, maintaining weight, counteracting early signs of aging, and others. While fasting, your body can direct its energy on elements other than digestion. For instance, it starts to enter ketosis, which makes the fat burn to regain energy. As a result, your body also begins to remove toxins.
Hence, it is in trend these days among many fitness enthusiasts. However, many people question if they can take supplements on fasting days. The fasting routine is not as easy to adapt to as it may seem.
If you are also thinking to start intermittent fasting, we will sort out all your doubts regarding the intake of the supplement.
Can You Consume Supplements When You Fast?
The simple answer is yes you can, however, with caution. It is evident that by fasting, you take in fewer calories as well as nutrients. So, people who are on supplements worry if they can carry on with their routine while fasting.
Many supplements are specially formulated to support the body to increase the health benefits associated with intermittent fasting. On the contrary, some supplements can have ill-effects on health as well.
Thus, some experimentation works in consuming supplements as well as vitamins when you follow intermittent fasting. However, you need to keep a check on how your body’s response at this time to adapt consequently.
Which Supplements to Consider During Fasting?
Let’s have a sneak peek on the helpful supplements while fasting.
Low-level of electrolytes in the body makes fasting a tough task. Electrolytes comprise magnesium, calcium, chloride, sodium, phosphate, potassium, and bicarbonate. They keep the bones strong, adjust blood glucose levels, boost the immune system, maintain ketogenesis, and stabilize the heartbeat.
They are useful while you fast, especially when you do it for several days, your body can consume already-stored essential electrolytes. Electrolytes are also important for the process of converting fat into energy called ketogenesis. Since ketone levels rise in your body while fasting, insulin levels drop, and essential nutrients kick out from the body.
Hence, they are vital for multiple bodily functions. Ensure you supply these nutrients to your body while in a fasting state that can maintain your electrolyte levels.
Vitamin D won’t break your fast. It is fat-soluble that comes loaded in an oil carrier. Since the dosage of this vitamin supplement is so less, it won’t harm you while fasting.
Besides, to get your daily dose of vitamin D, the most common approach is by including sun exposure in your schedule. The natural way of supplying vitamin D to your body is really beneficial during your fasting period.
L-tyrosine is an amino acid that you can take on an empty stomach. It may improve your mood and boost your energy during your fasting time.
Vitamin C, folic acid, Vitamin B1, B2, B3, etc. are the water-soluble vitamins. They don’t store in your body naturally and deplete if you drink liquids in the daytime. Thus, there is less chance of excreting enough of these vitamins to hinder your health when you are doing short-term fasting.
Only take these supplements if you are fasting for over a week. Besides, take these supplements after breaking your fast else it can make you feel nauseous.
Which Supplements Can You Avoid While Fasting?
Branch Chain Amino Acids, also called BCAAs, are the supplements that can unintentionally take you out of your fasting stage. It can boost insulin levels that can expel ketosis from the body. So, better to avoid them when you fast.
They are only recommended for people who indulge in intense workouts while fasting. BCAAs overcomes fatigue and builds muscle through exercise when you fast. You can also buy anabolic steroids to maintain muscle mass.
What About Your Daily Caffeine Intake?
Coffee lovers may get irritated when they can’t sip their coffee. Having a cup of black coffee while you fast is completely fine as it does not break a fast. There are plenty of benefits you can enjoy by consuming caffeine through coffee.
Firstly, coffee reduces your appetite and makes fasting easier for you. The comfort drink also upregulates ketosis as per research by improving your fatty acid utilization of the body. Lastly, it maintains insulin and blood sugar levels in the body that are highly crucial while fasting.
Keep in mind, do not add milk, cream, sugar, or butter in your coffee. You can also switch to caffeine supplements like green tea. It is not just an alternative source of caffeine but will also improve your physical performance and burn body fat.
You are more likely to need supplementation in your diet when you fast. There are a lot of supplements available on the market to help you with these functions. However, only the apt dosage of nutrients and vitamins will make your journey less troublesome and healthy. Intake of supplements will suppress your hunger, and improve cognitive abilities to cope up with this new challenging routine.
Undoubtedly, whether you are accustomed or are struggling to intermittent fasting, including supplements in your diet plan, will really make a difference by making your fasting pleasant one.