Let’s start with this “bold” statement: Supplements and intermittent fasting can be a tricky mix. A lot of people ask me, “Can you take supplements while intermittent fasting?” or something like “Do you know good intermittent fasting supplements?” and the answer isn’t just yes or no, nor this or that.
To be fair, some supplements are perfectly fine – they won’t break your fast and can even help you feel better. But others… well, they might mess with your results, raise your blood sugar, or just make fasting harder than it needs to be.
In this article, we’re going to go over the best supplements for intermittent fasting, the ones you may want to avoid, and how to take them so they actually support your goals.
Can You Take Supplements While Intermittent Fasting?
For sure, you can take supplements while intermittent fasting – but not every supplement is going to play nice with your fast. The main thing to understand is what “breaking a fast” actually means here.
So, if a supplement contains calories, sugar, or anything that spikes your insulin, you’re stepping out of fasting mode – simple as that. That could mean losing some of the benefits you’re aiming for, like fat burning or better insulin sensitivity.
On the other hand, some supplements are completely fine during fasting hours, such as electrolyte supplements for intermittent fasting without sugar, certain vitamins, magnesium, and even black coffee with added minerals.
But others, like protein powders, gummy vitamins, or anything with sweeteners and fillers, might trigger a metabolic response that cuts your fast short.
What are the Best Supplements for Intermittent Fasting?
Without further ado, let me answer your question right away: what supplements can you take while intermittent fasting?
So, the best supplements for intermittent fasting are the ones that don’t add calories, sugar, or other fillers that can break your fast – and still help you feel better during fasting hours. As you already guessed, electrolytes (without sugar) are at the top of the list.
When you’re fasting, your body flushes out sodium, potassium, and magnesium faster, so a clean electrolyte supplement can help with energy, focus, and avoiding headaches.
Magnesium supplements during intermittent fasting can also make a huge difference here. Magnesium is known as a helper with muscle function, sleep quality, and even digestion. But remember to choose a form of magnesium that’s easy on your stomach, especially if you’re taking it on an empty stomach.
Creatine is another top option that works well with fasting. Why? Well, simply because creatine won’t spike insulin, and it can help with strength training performance – whether you’re in a fed or fasted state.
Certain vitamins, especially water-soluble ones like vitamin C or B vitamins, are safe to take while fasting, though some people prefer taking them with food to avoid stomach upset.
And, when it comes to fat-soluble vitamins (A, D, E, K), they should usually be taken during your eating window so your body can absorb them properly.
And I almost forgot the main thing – Pick supplements that fit your fasting goals, and take the rest with meals so they work the way they should.
Timing Your Supplements for the Best Results
When I was doing intermittent fasting with supplements, the biggest game-changer was figuring out when to take them so I didn’t feel off. For a 16/8 schedule, I’d keep zero-calorie electrolytes and magnesium supplements during intermittent fasting hours – they helped me stay hydrated and avoid headaches without breaking my fast.
You should know that some supplements, though, just work better with food. Fat-soluble vitamins like A, D, E, and K? I’d always take them in my eating window so my body could absorb them properly. Same thing with omega-3s – empty stomach plus fish oil was a bad idea for me.
If I trained in a fasted state, creatine was fine before or after, but pre-workout supplements were tricky – too much sweetener or additives could mess with my fast. That’s why I’d check the label twice.
And for longer fasts, I’d split magnesium into smaller doses throughout the day to avoid stomach upset. On the other hand, if I took a multi-vitamin, it was always with my first solid meal, not in the middle of a fasting stretch.
Bottom line? Match the supplement to the timing that supports your fasting method – and your gut. Also, you can read my other blog about intermittent fasting if you need more clarification on what it is, how it works, and how to start it.
Common Concerns About Supplements and Fasting
One of the biggest questions people have about intermittent fasting supplements is, “Will this break my fast?”
Well, as mentioned a few times, most plain electrolytes, magnesium supplements, and certain vitamins don’t break a fast because they have little to no calories. But anything with added sugar, protein, or fats – even in small amounts – can trigger a metabolic response and technically end it.
Another common concern is stomach discomfort. Some supplements, like iron or certain multivitamins, can cause nausea if you take them on an empty stomach. That’s why many choose to save them for the eating window, especially fat-soluble vitamins like A, D, E, and K that absorb better with food.
People also worry about whether pre-workout or creatine supplements during intermittent fasting are fine.
Creatine usually is, but flavored pre-workouts often have sweeteners or fillers that might interfere with fasting benefits. As I constantly remind you throughout my articles, always check the label – small details matter.
And if you’re unsure about whether you should take or avoid supplements in this type of eating regimen, just listen to your body and talk to a professional before making it a daily habit.
Final Thoughts
To conclude this one: supplements can fit into intermittent fasting if you choose them wisely and know when to take them. The best supplements for intermittent fasting – things like plain electrolytes, magnesium supplements, or certain vitamins – can help with hydration, energy, and nutrient balance without breaking your fast.
But remember, no pill or powder will ever replace real, nutrient-rich food. Even with supplements during intermittent fasting, the focus should be on building your meals around whole ingredients when you’re eating.
If you want to try new supplements while intermittent fasting, keep track of how your body reacts – sometimes small changes make a big difference.
And if you’re unsure about whether a supplement breaks your fast or is even worth taking, talk to a professional. Your fasting routine is personal, and your supplements should work for you, not against you.
FAQs About Intermittent Fasting Supplements
Yes, supplements break intermittent fasting if they contain calories, sugars, or protein. Zero-calorie options like plain electrolytes or magnesium usually won’t, but flavored or sweetened versions might. Always check the label.
Yes, vitamin supplements can break intermittent fasting if they include added sugars, fillers, or oils. Most water-soluble vitamins without calories are safe, but fat-soluble ones may need food for absorption, which ends your fast.
You should take calorie-free supplements during fasting hours, but save those requiring food – like fat-soluble vitamins or certain minerals – for your eating window to improve absorption and reduce stomach discomfort.
