Intermittent Fasting is the abstaining of food for a certain period. The process of Fasting is highly effective in keeping one healthy by not only burning your body fat but also improving your focus. The process of aging also gets slowed down by intermittent fasting. However, there are theories that people can take vital supplements like Vitamins during the fasting process and not affect it. So, In this article, we are going to answer the question of whether or not taking vitamins or other supplements will break your fast?
What is Intermittent Fasting and Why is it important?
The Process of Fasting or Intermittent Fasting refers to the process of not eating food for a specific period. People have been fasting all across the world for thousands of years for religious and spiritual reasons however it has recently garnered mainstream appeal.
Intermittent Fasting has been proven to have several benefits for those who go through with them. The aim basically to reallocate the energy it normally uses for digestion and focus it on recovery and maintenance.
The very first and foremost benefit to the Human body in intermittent fasting is that the body loses some extra fat. This is achieved when the body realizes that it no longer is getting any extra carbohydrates triggering a process called Ketosis. When Ketosis begins, the body starts breaking down its fat deposits to fulfill its requirements for energy.
Intermittent Fasting also the body to go into autophagy where it sheds all those extra damaged cells. This promotes weight loss and heart health.
Why are some supplements not allowed during fasting?
When someone is in the process of intermittent fasting, The aim is to achieve Ketosis which allows the body to use the fat deposits instead of the carbohydrates that are being digested. Once this is achieved, the body can get rid of the unnecessary fat deposits that are present inside the body and use them for energy. The body also tries to promote during the process of fasting, a phenomenon called Autophagy which is used by the cells to get rid of the waste that has been built up inside of them.
Now the science behind some supplements not being allowed during the process of fasting rests behind the principle that fasting is meant for the body to Achieve Ketosis which some supplements disrupt ultimately taking the body out of it and breaking the fast. Ketosis, as it has been measured being the ultimate goal for someone going through the process of intermittent fasting, is deemed important which is why some supplements are not allowed during the process.
Taking the body out of Ketosis, however, is not the only reason some supplements are not allowed during fasting. There are also some supplements that when taken in with an empty stomach may make you nauseous. These supplements do not take you out of the ketosis process, however, their ability to make you sick on an empty stomach is reason enough that they are avoided during fasting.
What about Vitamins?
There are many types of vitamins. Some varieties of vitamins are fine to be taken during the process of intermittent fasting while some are considered to be safe only with food. Here are those Vitamins which you can take during intermittent fasting and those which need you to have a full tummy.
Vitamins that are safe during intermittent fasting:
Two Vitamins are okay for you during the process of Intermittent fasting. These are called Water-soluble vitamins which are classified into Vitamin B and C. Vitamin C is thought to be the champion vitamin for someone during the process of intermittent fasting as not only it retains the process of Ketosis when taken in but also is very easy on the stomach saving the user from a nauseating experience. Vitamin B on the other hand is a complex vitamin which even though retains the process of Ketosis during the process of fasting, however, it is not very easy on the stomach. Vitamin B has a very complex molecular structure which is very hard for a body to break down with an empty stomach, which can make the user very nauseous. Vitamin B, therefore, is important that it be taken sometime before you break the fast to avoid the nauseous feeling.
Vitamins that are not safe during intermittent fasting
Vitamin B may have been somewhat unsafe for someone to take on an empty stomach due to it causing a nauseating feeling however it does not compare to some of the other vitamins that are a huge no to take during intermittent fasting. The very first category of vitamins that are a No-No for intake during fasting is called Fat-soluble Vitamins. They include Vitamins like Vitamin D. Vitamin E and other multivitamins. These vitamins have components and ingredients that do not allow them to be soluble in water making them unable to be digested on an empty stomach. These vitamins also take the body out of the process of Ketosis which makes the process of intermittent fasting useless when taken in. It is imperative that these vitamins only be taken when you are not fasting and do not have an empty belly.
The other category of Vitamins that are not allowed during intermittent fasting is called Gummy Vitamins. These vitamins have a sweet taste. These vitamins also have a component that contains a protein called Gelatin. This involvement of protein components makes it so that when this vitamin is taken in, it knocks the user off of ketosis resulting in the fast being broken.
Other Supplements to take during intermittent fasting:
We have discussed Vitamins in the above paragraphs however there are also a lot of other supplements one can take during intermittent fasting. These supplements will retain the process of Ketosis however you should pay attention to whether these vitamins are not making you feel nauseous. If they are making you nauseous, it is therefore important that you only take these supplements when you are nearing the time of your meals. Anytime before that would risk yourself feeling nauseous.
Creatine is a very low affecting and low-calorie supplement. Being one of the safest supplements due to its containing a very low-calorie count, creatine will retain your ketosis process and not break your fast. It will also not nauseate you making it one of the best supplements to use during intermittent fasting.
Many electrolytes are extremely safe to take during intermittent fasting provided they do not contain any calories or sweeteners. These electrolytes may include commonly known supplements like sodium, calcium, and potassium. Electrolytes like these are great, not only to retain a fast but also keep you safe from any side effects that might be caused by the process of ketosis.
L-tyrosine, even though it is an amino acid, is known to break your fast and knock you out from the process of Ketosis, however, this supplement is completely safe to take during your fast when taken in lighter quantities. L-tyrosine will not only help you retain your ketosis and save you from nauseating but also help you manage your stress levels and keep your mood balanced throughout your fast.
Probiotics are one supplement that is meant to be taken during the process of intermittent fasting as they thrive when the acid levels in your stomach are lower.
Supplements that you should not be taking during intermittent fasting
There are also some supplements that you should never take during intermittent fasting. These supplements are notorious for raising your insulin levels and taking you out from the process of ketosis.
Various Amino Acids
We did discuss one amino acid above called L-tyrosine which was somewhat okay for intake during your intermittent fast in very low quantities. There however still exist many others that are huge not to take during intermittent fasting. These include amino acids like L-glutamine and other branched amino acids which are notorious for raising your insulin levels which will prompt your body to get back to digesting carbohydrates instead of utilizing your body fat for energy.
Omega 3 fatty acids
Fatty acids are normally unable to be digested by water in your body. They will make you nauseous when you take them with an empty stomach along with them even kicking your body out of ketosis. Hence, Omega 3 fatty acids are a huge no during intermittent fasting.
Chromium and vanadium
Chromium and vanadium are a big no to take during intermittent fasting as they can tank down your already low blood sugar levels. This can cause your blood pressure to go down and your insulin levels to tank down. This can run the risk of you developing a disease called Hypoglycemia. Hence it is important that if you do need to take Chromium and vanadium as your daily supplement, you do so after you have eaten and not during your fast.