Do Supplements Break A Fast?

We all know that fasting means you need to abstain from eating food for a prolonged time period, but what about your supplement routine?

The good news is that certain supplements actually support fasting!

The numerous health benefits associated with fasting – like mental clarity, weight loss, and overall improvement in your health – can be further enhanced by taking the right intermittent fasting supplements.

On the other hand, some supplements can break your fast.

Keep reading to find out exactly what dietary supplements to take and what to give a skip, so you can make the most out of your next fast.

What Supplements Can You Take During A Fast?

If you've already got an established supplement routine, or if you're looking for the best supplements to support fasting, you have several options.

Below are all the supplements that won't break a fast. Consider adding them to your diet if you're looking for a health boost during (and after) your fast.

Creatine

Creatine is naturally calorie-free, so whether you take it pre-or post-workout, it won't break your fast or affect your insulin levels.

Keep in mind that you'll need to make sure that it's pure creatine without additives, like added sweeteners (which contain calories).

Electrolytes

The main electrolytes are sodium, calcium, potassium, phosphate, chloride, and magnesium.

They can be extremely beneficial at keeping you hydrated during your fast as well as helping to minimize the side effects of your body switching to ketosis.

Electrolytes are naturally zero-calorie, so as long as the supplement doesn't contain sweeteners or other calorie-filled ingredients, it won't break your fast.

Probiotics

Good gut health is key to being healthy overall.

Good probiotics are beneficial to gut bacteria that are excellent to take every day, whether you're fasting or not.

They don't contain calories, and most probiotics actually require you to consume them on an empty stomach (when stomach acid levels are lower).

Prebiotics

If you're taking a probiotic, it's essential that you're getting prebiotics, especially while fasting – when you can't get them from food.

They are essentially the “food” for the good bacteria in your probiotics.

Make sure your prebiotic supplement contains no calories before taking it during a fast.

Water-soluble vitamins

Unlike fat-soluble vitamins, water-soluble vitamins don't need to be taken with food to be absorbed in the body.

The range of B vitamins and vitamin C are good to take during fasting periods.

B-complex vitamins have the ability to make certain people feel nauseous when taken on an empty stomach. If this is the case with you, rather wait until your fast is over to take them.

Related: Best time to take vitamins

Psyllium husk

If you need to up your fiber intake, psyllium husk is a great fiber supplement to take while you fast.

It will assist in improving digestion, which is an important factor to keep in mind when you're fasting. In fact, many people practice fasting in order to improve their gut health.

L-Tyrosine

L-Tyrosine is an amino acid that's intended to be taken without food. In low doses, it isn't likely to break your fast.

It's been shown to boost mood and help with stress management – both of which are definitely important during a fast.

Adaptogens

Herbs and nootropics with adaptogenic properties are highly effective in helping the body to adapt to physical, emotional, and environmental stressors.

They are safe to take during a fasting period, and they can help to support your mental and physical health during this time.

What Supplements Break A Fast, or Need To Be Taken With Food?

While you can take certain supplements without a problem while you fast, two common fasting mistakes that people make are:

• Taking supplements that contain calories, will break a fast
• Taking supplements that need to be consumed with food to be best absorbed

Below are the supplements that you should give a skip until you break your fast.

Protein powder

Whether it's whey, collagen, or vegan protein powder – all types of protein powder break fasting (even the protein powder containing greens), as they contain calories, which, like all foods, trigger an insulin response in the body.

Amino acids

Amino acids like L-Glutamine and branched-chain amino acids (BCAAs) are also not suitable to take while fasting, as they'll prevent your body from going into ketosis.

Omega-3 fatty acids

While Omega-3s have an array of health benefits, they aren't useful during a fast. This is because they need to be taken with food for maximum absorption in the body.

Fish oil, cod liver oil, and another omega 3 supplements are better taken outside of your fasting window.

Chromium and vanadium

These minerals aren't advised to take while fasting, as they can actually cause your blood sugar levels to drop too run.

Hypoglycemia (low blood sugar) can lead to further issues, like energy crashes, irritability, anxiety, and more.

Fat-soluble vitamins

While fat-soluble vitamins won't necessarily break your fast, they don't dissolve with water and need to be taken with food to be absorbed.

These include vitamin D, E, A, and K. It's in your best interest to take them after your fasting periods.

Gummy vitamins

If your multivitamin is in a gummy form, there's a high chance it's made from gelatin and sweetened with sugars, which means it's not suitable to take while fasting.

Iodine

This essential trace element needs to be taken with food for maximum absorption. Some examples of iodine include kelp powder and potassium iodide supplements.

Zinc and copper

These minerals typically need to be taken with a meal to avoid unpleasant side effects like stomach upset and nausea.

Zinc and copper are best to be avoided till your fast is over.

The Best Supplement To Break Your Fast

When the time comes to break your fast, you might be tempted to have a massive feast, but it's essential that you do exactly the opposite of that.

Your first meal needs to be light, low in refined carbs and sugar (go for healthy foods), and it should be highly digestible (i.e., low in fiber). This is crucial in avoiding unpleasant digestive issues after fasting.

Greens powders are the very best way to break a fast, as they are easy to digest and provide your body with a large variety of beneficial micronutrients, minerals, vitamins, and antioxidants.

A quality greens powder will have a fully disclosed ingredient label, adequately dosed ingredients, and without any sugars, fillers, or artificial colors or ingredients.

FAQs

Can I drink tea and coffee while fasting?

Whether you're practicing intermittent fasting or extended fasting, black coffee and tea and other calorie-free drinks are safe to consume alongside the water.

Drinking plenty of fluids is not only important for keeping you hydrated while you fast, but it can also help to reduce hunger and cravings until you reach your eating window.

Does lemon water break a fast?

Plain lemon water with only a small amount of lemon juice won't break a fast since it contains close to zero calories.

Drinking lemon water while intermittent fasting can be effective at helping to burn liver and body fat and reducing hunger.

Can I have medication while fasting?

If you take medications that require food, that always takes precedent. Check with your doctor before starting a fasting diet if you are taking any medication because some need to be taken with food to avoid side effects.

The Bottom Line

So, do supplements like vitamins break a fast?

The answer is: Yes, and no!

Some supplements such as electrolytes, creatine, prebiotics, probiotics, water-soluble vitamins, l-tyrosine, adaptogens, and psyllium husk are suitable (and can be highly beneficial) to take while you're fasting.

On the other hand, supplements like protein powders, amino acids, fat-soluble vitamins, omega-3s, chromium, vanadium, copper, zinc, iodine, and gummy supplements will either break your fast or need to be taken along with food in order to be effective.