7 Ways Supplements Support Intermittent Fasting

What Is Intermittent Fasting? Can I Fast In A Healthy Way?

Fasting is a science-backed measure to lose weight, promote good health and so much more. Intermittent fasting is a popular trend with a lot of takers and can help you lose weight a little easier, by splitting your day into fasting and non-fasting hours.

While following this diet, your body can miss on certain nutrients in the fasting window or be completely depleted if done too frequently. Therefore, when you intermittent fast (i.e., restrict your time window for eating to 8 hours or less per day), it may be helpful to rethink the supplements that you take and when you take them.

Support Your Fasting Diet Regime With The Right Supplements

Sometimes, fasting too frequently can also deplete you of nutrients. Hence, it is important that during your eating hours you fill up on all vital nutrients. In this type of diet there are four nutrient groups you should not miss out on, being:

While it’s best to cover up the vitamin and mineral loss by consuming a nutrient-rich diet, sometimes supplementation is necessary. These supplements are water-soluble and work best when you take them first thing in the morning, 2-3 hours post eating or 30 minutes before eating.

Maintain Protein Intake And Physical Activity When Intermittent Fasting

A Comparison between a group that followed intermittent fasting and one with people who ate three meals a day and were permitted to snack between meals (Lowe, JAMA Internal Medicine 2020) concluded the loss in lean mass to the group who did intermittent fasting was statistically significant.

One possible explanation is that the intermittent fasters reduced their daily movement, steps and exercise needed to maintain muscle compared to the control group. Another possible explanation is that intermittent fasters reduced their intake of protein (the main component of muscle). A loss of lean mass can usually be avoided when adequate protein intake is maintained during intermittent fasting (Moro, J Trans Med 2016). 

Furthermore, you need to be aware that if your protein is sweetened it can stimulate an insulin response, so, if you use these, take them during your eating window. Our range of vegan proteins can help you stay full and support a healthy weight. 

Don’t Break A Fast By Ensuring Proper Selection Of Supplements!

If you are interested in supplementing, you might already know that amino acids and specifically L-Tyrosine are vital for your mood and reward centers (dopamine), dealing with stress and muscle recovery (norepinephrine) and focusing under pressure and aiding in motivation (adrenaline). However high enough amounts of an amino acid can break a fast so you need to check your dosage and take it within your eating window to be safe.

Adaptogens on the other hand are non-toxic plants that support the body to resist stress of all kinds, whether physical, chemical or biological. Adaptogens, help you counter unnecessary stress responses and do not break a fast.

Multivitamins do not break a fast because they are calorie-free but sometimes their components are not well-absorbed on an empty stomach.

When To Take Your Supplements

To sum up, vitamins, minerals and supplements differ substantially in regard to the possibility of breaking a fast. Also, if you have health concerns it is better to consult a doctor.

Some supplements are more likely to break a fast and some are less likely to stop your weight loss efforts.  Combine your diet with active workouts and keep your fluid intake high to achieve the best results. 

Source: https://medium.com/in-fitness-and-in-health/7-supplements-that-can-support-your-intermittent-fasting-goals-52f010381882