Should I Use Vitamins & Supplements While Intermittent Fasting?

September 16, 2020

Should I Use Vitamins & Supplements While Intermittent Fasting?

Intermittent fasting promotes all sorts of health benefits from weight loss to increasing mental performance to life extension and honestly just feeling better during your day to day activities. While these are all very true benefits the very act of fasting can deprive your body of essential nutrition and nutrients. Good news is that we can supplement these deficiencies with vitamins and sport specific supplements. However, the timing and the type of supplements is key to getting the most out of your intermittent fasting program.

I guess that answers the first question, should I be taking supplements and vitamins while intermittent fasting… YES! Won’t taking vitamins break my fast? Nope! Let me explain, to break a fast you need to have a bump up or increase in insulin and this comes from food or simply put from calories.

So, now that we know what it takes for us to pop out of our fasted state, we can start to look at vitamins and supplements through that filter.

Gummy Multi-Vitamins

If you are using a gummy multi-vitamin that is sweet to the taste, chances are it has some sugar that will increase your insulin and break your fast. Maybe you are taking some sort of pre-workout powder before hitting the gym and that will be sweetened with something which will more than likely break your fast. Hopefully you are starting to see the trend here, the vitamins and supplements aren’t the culprit, it’s the sugar or the transport method that can jam up an intermittent fasting plan. Something like a protein drink would also break a fast since protein is caloric and will cause an increase of insulin in the body.

Coffee

Oh no, wait… what about coffee?? Will Caffeine Break my Intermittent Fast? I’m pretty sure I can feel the collective mind of the internet holding their breath waiting for this answer. Let’s face it, if you are a coffee drinker and can’t drink coffee while intermittent fasting you might have to change diet plans right here right now. Ok, don’t worry – coffee and caffeine won’t break a fast. However, it’s what you add to your coffee that will kick you right out of your fasted state; so, keep it strong and black. No, sugar or cream just straight up coffee – you know, like it was intended to be by the universe!

Ok, ok so what can I take? Glad you asked…

What Vitamins and Supplements Should you Take While Intermittent Fasting?

If you are looking for the perfect supplement to your intermittent fasting lifestyle, check out inmit fasting.

Here we’ll get into the meat and potatoes of what you should be using while intermittent fasting. This isn’t an exhaustive list to say the least however it’ll give you a great framework to get started and have a solid knowledge of what to look for in a vitamin and supplement plan.

Magnesium:

One of the most essential minerals there is on the planet for human life; this mineral helps to regulate nerves and muscle control. Also, magnesium is key in warding off fatigue and helping you get solid restful REM sleep. You can find high magnesium levels in bananas and nearly all multi-vitamins.

Omega-3s:

You might have heard these called fish oils or EFA’s (essential fatty acids) – all of those things are just another way to say, Omega-3. The EFA’s support all sorts of healthy functions in our bodies like brain and heart health as well as boosting the immune system. During a fast the immune system can become weakened so adding in extra Omega-3 vitamins can really help especially during cold and flu season.

Chromium and vanadium:

Another twofer here… normally packaged together as they work best together and are used to help regulate blood sugar levels. You do want to be cautious with both of these during your fasted states as you can drop your blood sugar to low and become hypoglycemic which can lead to becoming dizzy, shaking or even passing out. The proper way to use chromium and vanadium while intermittent fasting would be to take a serving with your post workout meal to avoid an insulin spike. Insulin spikes like you might see during a large post-workout meal can cause the body to store more body fat, so using these two supplements can help regulate that response.

Iodine:

Another building block of life, iodine is key in thyroid health which helps to regular your energy and mood levels. Iodine is another one of those vitamins that we know we don’t get enough of in our daily food according to the FDA so adding it in with a supplement is perfect. Look for this in a multi-vitamin as it’s a very common addition.

Vitamin D:
Good old fashion sunshine can be hard to come by these days, being stuck inside or working in an office all day. If you aren’t able to get out and see the sun some, a good vitamin D supplement can help to pick up your mood and boost your energy levels.

Amino acids:

BCAA’s (branch chain amino acids) are the building blocks for life, literally it’s what you are made of so supplementing with them can help with everything from better performance in the gym to thinking more clearly at the office. Adding in BCAA’s can be a boost that you feel from day one and should be taken after your workout with a post-workout meal for maximum benefit.

Fat-soluble vitamins:

These would include a good multi-vitamin pack or even a one-a-day style vitamin. Look for something that has vitamins E, A, D, K and extras like Magnesium and Zinc are good as well. This can be your one stop shop for all your vitamins if you find the right one; remember you get what you pay for so you might have to pay up some for a high-quality multi-vitamin.

Curcumin and krill oil:

Both of these are Omegas or essential fatty acids and are key in maintaining a healthy heart, strong and mobile joints and well as memory functions. Look for a supplement that contains these along with a blend of Omega-3 fatty acids for the best results.

Zinc and copper:

These 2 heavy hitters are normally packaged together as they work better taken together and support your thyroid in its operation. This means that these vitamins will help to regulate your energy levels, your mood, your immune system and can actually help reverse the effects of stress in the body. Both are key nutrients that are seriously lacking from our daily food intake, so a supplement is a good idea here.

Protein Powders:

If you are having a hard time hitting the 30g of protein you need to be taking each 4-hours you are awake a protein powder can be just what the doctor ordered. Look for a low-sugar, low-fat protein powder that you find tasty and you’ll be in good shape! This isn’t a hard and fast rule however a lot of times women will see more health benefits from using a soy-based protein. While men will typically use a whey protein however, the type isn’t nearly as important as the fact that you are reaching your protein intake goals each day.

If you are looking for the perfect supplement to your intermittent fasting lifestyle, check out inmit fasting.

Should you decide that vitamins and supplements are for you and can benefit your intermittent fasting program then be sure to take them during the right time. Most vitamins need to have food as a way to help them absorb into the body so just be sure to take them during your eating window. That way you’ll be getting every drop of nutrients you paid for. Don’t forget that vitamins and supplements are no replacement for quality food, sunshine, fresh air and plenty of exercise. However, in today’s busy world supplements are sure nice to have to fill in the gaps!