There are varied views on whether consuming vitamins interrupts fasting or not.
Some people believe that any supplementing or medication will break a fast, while others think that if the vitamins are needed for health reasons, then they are allowed.
This blog article will examine both sides (even side effects) of the issue and offer our opinions.
Ultimately, it is up to you to decide what you believe is best for your body and fasting window routine.
Can You Take Vitamins On an Intermittent Fast?
The answer to this specific question is a bit complicated. Technically, taking vitamins does not break or interfere with your intermittent fasting. However, there are a few exceptions to this rule. If you are taking fat-soluble vitamins (such as vitamins A, D, E, and K), then you may need to consume some fat for your body to absorb these vitamins.
This means that if you are taking fat-soluble vitamins, then your fast is technically not 100% water only.
Another exception to the rule is if you are taking vitamin B12 supplements. Vitamin B12 is a water-soluble vitamin, but it is also a methyl donor. This means it can break the fast by interacting with certain enzymes in the body.
Therefore, if you are taking vitamin B12 supplements, your fast is not 100% water.
So, what does this all mean?
If you take water-soluble or fat-soluble vitamins, your fast is not entirely broken. However, your fast is technically broken if you take vitamin B12 supplements.
Therefore, it is up to you to decide whether or not taking vitamins during your fast is something that you are comfortable with.
Ultimately, the decision is all yours; you should do what feels suitable for your body.
Do Vitamins Affect Ketosis?
Now that we’ve answered the question, “does taking vitamins break a fast?” let’s move on to another common question: do vitamins affect ketosis?
The answer to this particular question is a bit more straightforward. No, taking vitamins will not affect ketosis.
However, there are a few exceptions to this rule.
If you are taking a vitamin B supplement, it is best to take it with food.
This is because vitamin B is water-soluble and can be easily excreted from the body if taken on an empty stomach.
Taking vitamin B with food will help to ensure that your body absorbs and uses all of the nutrients from the supplement.
Another exception to the rule is if you are taking a fat-soluble vitamin supplement. Fat-soluble vitamins (such as vitamins A, D, E, and K) are stored in the body’s fatty tissues and are not excreted as easily as water-soluble vitamins.
If you are taking a fat-soluble vitamin supplement, it is best to take it with a meal that contains fat. This will surely help your body to absorb and use all of the nutrients from the supplement with no fat loss.
Supplements That Won’t Break a Fast
When it comes to a variety of vitamins and supplements, there are a few things you need to know to ensure you’re not going to break your fast.
Here’s a quick rundown of what you should take and shouldn’t take while you are in your fasting window:
Water-Soluble Vitamins
Water-soluble vitamins (such as C and most B) are readily excreted from the body and will not affect ketosis.
However, it is best to take these vitamins with food, as they can be easily flushed out if taken on an empty stomach.
Electrolytes
Electrolytes are essential minerals for people that need help regulating hydration, blood pH, and nerve and muscle function.
They are easily lost through sweat and urination, so it is essential to replenish them while fasting. The suitable way to do this is through a quality electrolyte supplement or bone broth.
Sodium
The most significant electrolyte for keto dieters is sodium. Sodium can help to regulate your blood pressure and fluid levels in the body. It’s also necessary for nerve function and muscle mass contraction.
Most people consume too much sodium, leading to high blood pressure levels, heart disease, and stroke.
Keto dieters need to be especially careful of their sodium intake because they tend to urinate more frequently, which can cause them to lose sodium.
Magnesium
Magnesium is another sea salt vital electrolyte for those on the keto diet. It helps with energy density production, blood sugar control, and muscle and nerve function.
It’s also crucial for bone health. The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg daily, depending on age and gender.
Most people need to supplement with magnesium on a keto diet because it’s challenging to get enough from food alone, especially if you’re not eating many green leafy vegetables.
Potassium
Potassium is an electrolyte that helps you with muscle function and fluid balance. It’s found in many foods, including bananas, avocados, and leafy green vegetables.
It would be best if you had it for your body to function correctly, but it doesn’t break a fast.
Calcium
Calcium is an electrolyte that helps with bone health and muscle function. It’s also needed for blood clotting.
When you’re fasting, you want to ensure you’re getting enough calcium so your body can function correctly.
You can get calcium from milk, cheese, and other dairy products. You can also get it from leafy green vegetables, tofu, nuts, and seeds. You can take a supplement if you’re not getting enough calcium from your diet.
L-Tyrosine
L-Tyrosine is are essential amino acids that help with energy production and stress relief. It can always be found in foods like chicken, turkey, fish, and nuts. It’s also available as a supplement.
Some people take L-tyrosine while fasting to help with hunger cravings and energy levels. However, there is no scientific-based evidence to support this practice.
Creatine
Creatine is a compound that helps with energy production and muscle growth. It’s often taken as a supplement to improve athletic performance.
While creatine isn’t technically a vitamin, it’s often grouped with them because it’s commonly taken in pill form. So, does taking creatine break a fast?
The answer is no. Creatine has no calories and doesn’t affect insulin levels (the primary storage for storing hormones in your body). Therefore, it won’t break your fast.
However, if you’re taking creatine for the first time, it’s best to start with a small dose and see how your body reacts.
Some Multivitamins
Some multivitamins are designed specifically for those on the keto diet. These multivitamins usually contain a blend of vitamins and minerals that are safe to take while fasting.
Iron
Iron is a mineral that helps with oxygen transport and energy production. It’s found in food like red meat, dark leafy greens, and beans. Getting enough iron is essential, but too much can be harmful.
Zinc And Copper
Zinc and copper are minerals that help with immune function and energy production. They can be found in food and supplements. If you take them in supplement form, they can affect how your body absorbs other nutrients.
It would be best for you to take zinc and copper together carefully. Taking too much of either one can cause an imbalance. Too much copper can lead to problems like liver damage, while too much zinc can cause gastrointestinal issues.
Caffeine
Caffeine is a stimulant that can help with energy production, better brain function, and fat burning. It can also help to suppress appetite.
However, caffeine can also cause dehydration and increased heart rate. For these reasons, it is best to avoid caffeine during a fast.
The best way to get caffeine is through coffee, tea, or supplements.
Adaptogens
Adaptogens are herbs that help with stress relief and energy production. They are becoming increasingly popular as a way to cope with the demands of modern life.
While there is no definitive and straightforward answer to whether taking adaptogens breaks a fast, it is generally considered safe.
Probiotics and Prebiotics
Probiotics and prebiotics are good bacteria that help with gut health.
The best way to get probiotics and prebiotics is through fermented foods, supplements, or foods like yogurt and sauerkraut.
Supplements That Will Break a Fast
There are a few different types of supplements and vitamins that can break a fast, including:
Fat-Soluble Vitamins
These are vitamins stored in the body’s fatty tissue and must be taken with food to properly absorb. Examples include vitamins A, D, E, and K.
Omega-3s (Algae Oil, Fish oil, Cod Liver Oil)
These essential fatty acids have many health benefits but can also break a fast by stimulating insulin response and release.
Protein Powder
Protein powder is a concentrated protein source and can also break a fast by stimulating insulin release.
Gummy Vitamins
Gummy vitamins are a type of chewable vitamin that is popular with children and adults alike. However, they can also break your fast because they contain sugar and other carbohydrates.
Collagen Peptides
Collagen peptides are a type of protein that is derived from collagen. They can break a fast because they contain amino acids that can stimulate the release of insulin.
BCAAs (Branched-Chain Amino Acids)
BCAAs are a type of amino acid that is often taken as a supplement. They can break a fast because they can stimulate the release of insulin.
MCT Oil (Medium-Chain Triglycerides)
This oil is a type of oil that is derived from coconut oil. It can break a fast because it contains medium-chain triglycerides (MCTs), a type of fat metabolized differently than other types of fat.
Bone Broth
Bone broth is a type of broth made by simmering bones in water. It can break your fast because it contains protein and other nutrients that can be absorbed into the body.
If you are fasting and want to take supplements or vitamins, it is best to speak with a healthcare professional first.
They can help you determine which ones are safe to take and which might break your fast.
FAQs
Do Gummy Vitamins Break a Fast?
Generally speaking, yes. Gummy vitamins usually contain sugar or other ingredients that can break a fast.
However, some brands make sugar-free gummies, so be sure to check the label before assuming all gummy vitamins will break your fast.
Do Multivitamins Break a Fast?
Again, it depends on the ingredients. Some multivitamins contain sugar or additives that can break a fast, while others do not.
If unsure, check the label or ask your doctor before taking them.
Will Vitamin C Break a Fast?
No, vitamin C will not break a fast. Many people take vitamin C while fasting to help boost their immune system.
However, check with your first doctor before taking any supplements while fasting.
Do B Vitamins Break a Fast?
B vitamins generally will not break a fast, but it depends on the type of vitamin B and the other ingredients in the supplement.
For example, some B complex vitamins contain sugar or other additives that can break a fast. If unsure, check the label or ask your doctor before taking them.
Does Taking Vitamin D Break a Fast?
No, taking vitamin D will not break a fast. Many people find that taking vitamins can help them stick to their fasting goals.
However, if you are taking any medications or have medical conditions, please check with your doctor before starting a fast.
Does Biotin Break a Fast?
No, taking biotin will not break a fast. Biotin is a water-soluble vitamin in many foods, including eggs, nuts, and legumes.
While biotin is not essential for fasting, it can help support healthy hair, skin, and nails.
Can You Take Supplements On an Empty Stomach?
The simple answer is yes; you can take supplements on an empty stomach. However, there are a few things for you to consider when doing so.
First, choosing supplements that are easy on the stomach is essential.
Second, you may take your supplement with food or after eating if you have a sensitive stomach.
And lastly, make sure you’re drinking plenty of water (if you are not on water fast) when taking supplements on an empty stomach.
Will Taking Psyllium Husk during a Fast Break the Fast?
Taking psyllium husk during a fast is a subject of debate. While some argue that it does not break a fast because it lacks calories, others believe it may disrupt the fasting state due to its impact on digestion. Ultimately, the question of does psyllium husk break a fast remains unanswered, as individual perspectives and fasting goals vary.
Final Thoughts
Whether or not you can take vitamins and supplements while fasting depends on the type of vitamin or supplement.
Some can break a fast, while others will not. If unsure, check the label or ask your doctor before taking them.
Generally, it is best to stick to whole foods when possible and speak with a healthcare professional before starting a fast.
Vitamins and supplements can always be a great way to support your health, but knowing how they will affect your fast is essential before taking them.
Be sure to research and speak with a doctor if you have any questions.
Happy fasting!
