The Best Supplements for Intermittent Fasting

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What Are the Best Supplements for Intermittent Fasting?

Once you get started with an intermittent fasting routine, you feel like nothing can slow you down. However, come 3 p.m., you may begin to feel constipated. Or by 9 p.m., an intermittent fasting headache might settle in. Even with all of your fasting preparation, you may not have prepared for side effects such as these.

Fortunately, minor side effects like headaches, nausea, constipation, and diarrhea are common when you first begin a fasting routine. As your body adjusts to a new eating cycle—and you restrict the number of calories you eat—it’s no surprise your body will have a reaction. Not to mention, if you’re not eating nutritious foods and staying hydrated, your body is sure to feel the effects.

A combination of supplements and ancient Ayurvedic medicine can help naturally curb those uncomfortable side effects. Let’s take a look at the top supplements for intermittent fasting and what you need to know before you take them.

Do You Need Supplements for Intermittent Fasting?

Intermittent fasting (IF) is a well-known dietary approach that combines periods of fasting with periods of eating. The purpose of IF is to help shift the body into a metabolic state known as ketosis, in which stored fat is burned for energy instead of glucose. For this to happen, you must abstain from any calorie-containing foods and beverages for a set period. Though the length of your desired fasting period can vary, most individuals fast between 16 and 24 hours.

Intermittent fasting is known to have several health benefits, ranging from weight management to the improvement of cardiometabolic risk factors like high blood pressure. On my personal Conscious Intermittent Fasting journey, I harnessed the power of IF and healthy eating to reverse type 2 diabetes and a fatty liver, as well as reduce my blood pressure. Today, my vitals are healthy and I am off medication.

However, I will be the first to admit that transitioning to an intermittent fasting lifestyle is not easy. Intermittent fasting constipation can occur, followed by intermittent fasting diarrhea if you quickly (and heavily) break your fast. Without proper hydration or nutrients, you can also run the risk of a stubborn intermittent fasting headache. Supplements and ancient Ayurvedic remedies can help reduce these side effects and help power your fast.

Will Supplements Break a Fast?

By its very definition, fasting means to abstain from any food or beverage that contains calories. As your body shifts into ketosis during a fast, your blood glucose and insulin levels will both drop. If you consume any food, beverage, or supplement that contains calories, you will interrupt your fast. As a result, your body will revert to using glucose for energy and your levels will spike.

So, if you’re wondering if supplements will interrupt a fast, the answer is: It depends if the supplement contains calories. Some supplements, such as creatine, contain zero calories and will not break your fast. Others, such as protein powders, contain up to 100 calories per scoop and should not be taken during your fasting window.

Dietary supplements that will not pass the calorie-check for a fasting window include:

  • Meal replacement supplements
  • Fatty acid supplements, such as omega-3 fatty acids
  • Gummy or chewable tablet supplements, which are typically sweetened
  • Protein powder, which typically contains an average of 100 calories per scoop
  • Flavored electrolyte drinks or effervescent tablets, which are typically sweetened
  • Supplements that include sweeteners, such as cane sugar or fruit juice concentrates

You should always check the “Supplement Facts” label for a product to determine its number of calories. As a general rule of thumb, keep an eye out for supplements that are unsweetened or contain non-nutritive sweeteners (NNS), which are calorie-free. These sweeteners include monk fruit and stevia or stevia leaf extract.

The Best Supplements for Intermittent Fasting

There are two types of supplements: fat-soluble and water-soluble. Fat-soluble vitamins, such as vitamins A, D, and E, should be eaten with fat-containing foods for your body to properly absorb them. Water-soluble vitamins, such as vitamins B and C, can be taken without food—though some (like vitamin B) might upset your stomach.

When it comes to the best supplements for intermittent fasting, you’ll want to investigate which supplements are fat-soluble vs. water-soluble. Fat-soluble foods should be taken during your eating window, while water-soluble vitamins can typically be taken while you fast. However, bear in mind, any supplements that contain calories should be reserved for your eating window.

For a better idea of which supplements and Ayurvedic remedies to take while intermittent fasting, just keep reading.

Supplements to Take During a Fast

  1. Non-Caloric Electrolytes

Restricting carbohydrates causes your body to process electrolytes such as potassium, sodium, and magnesium differently. When your electrolyte levels become skewed, you can feel the effects of “keto flu,” which is characterized by nausea, constipation, muscle cramping, and headaches. Incorporating an electrolyte supplement without sweeteners or calories can help manage these side effects.

A. Potassium Supplement Basics — 

    • To Manage Side Effects Including:
      • Abdominal cramps
      • Nausea
      • Vomiting
      • Weakness
      • Tingling
      • Muscle cramping
    • Recommended Daily Dosage:
      • 1000 to 4700 mg

B. Sodium Supplement Basics —

    • To Manage Side Effects Including:
      • Brain fog
      • Headache
      • Dizziness
      • Fatigue
      • Nausea
    • Recommended Daily Dosage:
      • 4000 to 7000 mg

C. Magnesium Supplement Basics —

    • To Manage Side Effects Including:
      • Muscle cramps
      • Weakness
      • Trouble sleeping
      • Irritability
    • Recommended Daily Dosage:
      • 400 to 600 mg

  1. L-Tyrosine

L-tyrosine is a type of water-soluble supplement meant to be taken on an empty stomach, so it’s great for a fast when taken in lower doses. L-tyrosine can help support your mood and manage stress, which is beneficial for those adjusting to mood changes caused by late-night cravings. However, you should not use L-tyrosine if you have a thyroid condition such as hyperthyroidism or Graves disease.

L-Tyrosine Supplement Basics —

    • To Manage Side Effects Including:
      • Irritability
      • Anxiety
      • Depression
      • Brain fog
      • Low energy
    • Recommended Daily Dosage:
      • 100 to 300 mg daily

  1. Guggul

Guggul is an ancient Ayurvedic medicine made from the dried resin of the Mukul myrrh tree. It’s used to help lower cholesterol, improve metabolism, and promote weight loss. If you’re looking for help in your IF efforts, guggul is an organic, trusted medicine to introduce into your routine.

Guggul Supplement Basics —

    • To Manage Side Effects Including:
      • Weakness
      • Fatigue
      • Muscle aches
      • Joint pain
      • Cholesterol fluctuation
      • Appetite regulation
    • Recommended Daily Dosage:
      • 500 to 1000 mg

  1. Prebiotics

Prebiotics are food for the healthy bacteria in your gut, called your microbiome. They’re technically carbs that your body can’t digest, so they move along to your lower digestive tract, where they help the healthy bacteria there grow. Prebiotics are ideal for those facing digestive issues while transitioning into IF.

Prebiotic Supplement Basics —

    • To Manage Side Effects Including:
      • Nausea
      • Constipation
      • Abdominal pain
      • Flatulence
    • Recommended Daily Dosage:
      • 4 to 5 g

  1. Ghee

Ghee is a highly-clarified butter that originated in ancient India and is used heavily within Ayurveda, in which it’s known as ghrita. Ghee helps to support a healthy heart and cardiovascular system, and studies even show that incorporating ghee into your diet can help reduce unhealthy cholesterol levels.

Ghee Supplement Basics —

    • To Manage Side Effects Including:
      • Appetite regulation
      • Stubborn belly fat
      • High blood pressure
      • Fluctuating cholesterol
    • Recommended Daily Dosage:
      • 1 to 3 tsp raw or in coffee

  1. Activated Charcoal

Activated charcoal is an odorless, fine black powder that can help with digestive issues, such as diarrhea and excess gas. Be sure to never take activated charcoal with other medication or supplements, as it can bind to other supplements and absorb them. Take your charcoal at a different time of day then when you take other supplements or medication.

Activated Charcoal Supplement Basics —

    • To Manage Side Effects Including:
      • Nausea
      • Abdominal pain
      • Flatulence
      • Diarrhea
      • Kidney health
      • Bloating
    • Recommended Daily Dosage:
      • 1000 to 2000 mg

Supplements to Take with Food

  1. Triphala

Composed of a blend of three ancient fruits, amalaki (Indian gooseberry), bibhitaki (Terminalia bellirica), and haritaki (Terminalia chebula), triphala is an Ayurvedic weight loss remedy that is packed with benefits. It’s a gentle detoxifier that supports your digestive system, which can prove invaluable at helping with fasting-induced constipation.

Triphala Supplement Basics —

    • To Manage Side Effects Including:
      • Nausea
      • Constipation
      • Abdominal pain
      • Flatulence
      • Insulin sensitivity
      • Stubborn belly fat
      • Low energy
    • Recommended Daily Dosage:
      • 500 to 2000 mg

  1. Omega-3 Fatty Acids

In people with metabolic syndrome, omega-3s can improve insulin resistance, inflammation, and heart disease risk factors. Though these fatty supplements don’t stimulate insulin release, they do require energy to be digested and absorbed. So, they’re best taken after your fast.

Omega-3 Fatty Acids —

    • To Manage Side Effects Including:
      • Anxiety
      • Depression
      • High blood pressure
      • Fluctuating cholesterol
      • Insulin resistance
      • Trouble sleeping
    • Recommended Daily Dosage:
      •  1000 to 4000 mg (combined EPA and DHA)

  1. Fat-Soluble Vitamins

As I mentioned above, some supplements do not dissolve in water and need to be eaten with fat-containing foods. This includes vitamin D and vitamin K. If you already take these vitamins, or want to begin taking these vitamins, be sure to do so after you fast.

A. Vitamin D Supplement Basics —

    • To Manage Side Effects Including:
      • Irritability
      • Depression
      • Immune function
      • Muscle health
      • Proper calcium intake
    • Recommended Daily Dosage:
      • 400 to 800 IU or 10 to 20 mcg

B. Vitamin K Supplement Basics —

    • To Manage Side Effects Including:
      • Nausea
      • Vomiting
      • Weakness
      • Deficiency from lack of leafy greens, meats, or dairy in the diet
    • Recommended Daily Dosage:
      • 50 to 150 mg

  1. MCT (Medium-Chain Triglycerides)

Medium-chain triglycerides, commonly known as MCT, are another form of fatty acids. Like omega-3 fatty acids, MCT supplements can help with insulin resistance. They’ve also been found to help speed up your metabolism and give you a much-needed energy boost.

MCT Supplement Basics —

    • To Manage Side Effects Including:
      • Appetite regulation
      • Stabilizing metabolism
      • Insulin resistance
      • Low energy
      • Trouble sleeping
    • Recommended Daily Dosage:
      • 1 to 3 tsp oil in morning coffee

  1. Krill Oil

Krill oil contains fatty acids similar to fish oil, which is why you should take it with food the same way you would omega-3 fatty acids or MCT. Krill oil can help speed your metabolism as well as reduce overall body fat.

Krill Oil Supplement Basics —

    • To Manage Side Effects Including:
      • Appetite regulation
      • Stubborn belly fat
      • Stabilizing metabolism
      • Irritability
      • Depression
      • Heart health
    • Recommended Daily Dosage:
      • 1000 to 3000 mg

  1. Digestive Enzymes

Digestive enzymes help break down the food you consume in your eating window, so you spend less energy metabolizing food and more time quickly absorbing those nutrients. Taking digestive enzyme supplements with food can massively aid the digestive process, so you can transition from fasting to eating much easier.

Digestive Enzyme Supplement Basics —

    • To Manage Side Effects Including:
      • Nausea
      • Abdominal pain
      • Flatulence
      • Constipation
      • Diarrhea
      • Bloating
      • Nutrient deficiency due to poor digestion
    • Recommended Daily Dosage:
      • 2 capsules each meal

  1. Spermidine

Spermidine is a type of compound that’s typically found in ribosomes and living tissues. Research has found that spermidine can benefit memory and cognitive performance, which can be a major help if you’re suffering from fasting-induced brain fog.

Spermidine Supplement Basics —

    • To Manage Side Effects Including:
      • Brain fog
      • Mood swings
      • Irritability
    • Recommended Daily Dosage:
      • 800 mg daily

Tips for Taking Supplements While Intermittent Fasting

Before you begin loading your cart with new supplements, there are a few tips to keep in mind. For one, steer clear of supplements that contain ingredients that could further lower your blood glucose levels. Doing so could have dangerous side effects, such as weakness, lightheadedness, and dizziness.

Ingredients that have been shown to reduce blood sugar levels include:

Prior to introducing a new supplement into your diet, consult with a healthcare provider. If you have any underlying conditions, such as diabetes, it’s best to gain the opinion of a professional before incorporating a new supplement into your routine.

Create a Routine Tailored to Your Body 

Intermittent fasting is most successful when your routine is customized to your unique needs. But without a medical background yourself, you might be confused about where to start or what to incorporate into your intermittent fasting routine. That’s why I offer knowledge from my extensive career as a Pain Management Specialist and heart anesthesiologist, paired with my personal near-death experience (NDE), to those looking to revitalize their health.

As a trusted weight-loss fasting coach and an avid believer of Ayurvedic medicine and Consciousness-Based Medicine, I want to help you create a routine tailored to your body. Schedule your session with me today to learn more about intermittent fasting, the best supplements for intermittent fasting, and which fasting schedule would work best for you.

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