3

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Should we take supplements during intermittent fasting?

Commented on June 21, 2015
Created March 08, 2010 at 5:27 PM

Suppose that you take your supplements at the same time each day. What should you do on your intermittent fasting days with regard to the supplements? Take them anyway without food, with the next available meal, or just skip them?

0d821bf7d4028b84a6838062db0e9ce0

(754)

on April 12, 2010
at 03:43 PM

doesn't pure fat not cause an insulin response, because the body doesn't have to process or store it to use it? In the case of a fast being avoiding an insulin response or keeping insulin responses minimal it makes sense to me but I need to look up more info.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 02, 2010
at 12:19 PM

That's really interesting Alan. I always assumed that one would get more hunger after a heavy workout (seems intuitive enough), but I've always experienced a suppression of appetite after heavy weights (just like they always said: http://www.sciencedaily.com/releases/2008/12/081211081446.htm). Forcing energy into the bloodstream during the exercise explains part of it, but it's more surprising that it would remain afterwards (when presumably energy is being sucked into the muscles). Exercise does clear triglycerides, so maybe that's part of it?

5841391284e7af8c495c54bd90d3a795

(2764)

on March 10, 2010
at 07:36 AM

Yeah,some evenings I'll have a small amount of steamed veggies and not worry about it much.

4310630972b25b6ed4fbd0fe7a7201d0

(840)

on March 09, 2010
at 02:01 PM

By "a lot of fish oil" I mean 10g, so we're talking less than 100 kcal... hardly enough to make a significant impact on my body's metabolism. For me, I don't necessarily schedule fasting periods and when I am fasting it's not about being in a 100% fasted state, it's about taking in minimal calories, when needed, during the day leading up to the feast in the evening. For example, some days I don't get hungry at all and I'll go all day with nothing more than my morning coffee. Other days I'll lightly graze on nuts or meat taking in maybe 500 - 750 calories throughout the day.

6426d61a13689f8f651164b10f121d64

(11488)

on March 09, 2010
at 02:04 AM

Agree, Rick. Also, you can take vitamin D weekly, so a missing daily dose can be made up any time.

5841391284e7af8c495c54bd90d3a795

(2764)

on March 09, 2010
at 12:18 AM

If you take them with "a lot of fish oil" are you still in a fasting state?

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6 Answers

4
5ebeec76e20738d0a17cd724d64b1e0f

on March 09, 2010
at 12:48 AM

I think you need to start with the metabolic goals of intermittent fasting (IF); things like minimizing insulin and blood glucose levels, while also using up at least some of the muscle glycogen stores. Fasting also gives the body's metabolic waste processing systems a little break, since the by-products of digesting food are minimized when you're not eating.

With that in mind, the question about supplements is whether they interfere with the goals. Certainly, if you consume fat in any amount to help increase absorption, or if the supplements are contained in a fat carrier, fat is food, so if you take those, you are no longer really fasting. Some vitamins and minerals can also have a significant effect on various aspects of metabolism.

Based on the above, it seems to me that to eliminate the possibility of accidentally taking something that defeats the metabolic goals of IF, it's probably a good idea to skip supplements too, and just stick with water.

44f80c99df52d8f997779a8926b7cd06

on June 21, 2015
at 10:51 PM

But let's say I only take in something like Niacin, will that break the fasted state?

6426d61a13689f8f651164b10f121d64

(11488)

on March 09, 2010
at 02:04 AM

Agree, Rick. Also, you can take vitamin D weekly, so a missing daily dose can be made up any time.

0d821bf7d4028b84a6838062db0e9ce0

(754)

on April 12, 2010
at 03:43 PM

doesn't pure fat not cause an insulin response, because the body doesn't have to process or store it to use it? In the case of a fast being avoiding an insulin response or keeping insulin responses minimal it makes sense to me but I need to look up more info.

2
5de2fffda92c0bf2be7ede10cad55546

(1781)

on April 02, 2010
at 06:05 AM

Curiously my 2-3 days a week IF has morphed into everyday 24 hour fasts. I started skipping breakfast and eating later in the afternoon and this has slowly moved to eating once every 24 hours so I just take my supplements with my evening meal so no problems. This hasn't been a conscious deliberate thing and some days if I get hungry earlier I eat but not often. The lack of hunger is amazing and a heavy workout seems to help even more with it.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 02, 2010
at 12:19 PM

That's really interesting Alan. I always assumed that one would get more hunger after a heavy workout (seems intuitive enough), but I've always experienced a suppression of appetite after heavy weights (just like they always said: http://www.sciencedaily.com/releases/2008/12/081211081446.htm). Forcing energy into the bloodstream during the exercise explains part of it, but it's more surprising that it would remain afterwards (when presumably energy is being sucked into the muscles). Exercise does clear triglycerides, so maybe that's part of it?

2
4310630972b25b6ed4fbd0fe7a7201d0

on March 08, 2010
at 07:00 PM

I take mine regardless of whether I'm fasting or feasting. Then again, I tolerate mine well without food. My wife, on the other hand, needs food in her stomach when she takes them or she'll get nauseous.

And, like Anna said, if there are any that require food, fat, etc, in order to be absorbed properly, you'll need to take that into account. I take mine with a lot of fish oil to help with that.

5841391284e7af8c495c54bd90d3a795

(2764)

on March 09, 2010
at 12:18 AM

If you take them with "a lot of fish oil" are you still in a fasting state?

4310630972b25b6ed4fbd0fe7a7201d0

(840)

on March 09, 2010
at 02:01 PM

By "a lot of fish oil" I mean 10g, so we're talking less than 100 kcal... hardly enough to make a significant impact on my body's metabolism. For me, I don't necessarily schedule fasting periods and when I am fasting it's not about being in a 100% fasted state, it's about taking in minimal calories, when needed, during the day leading up to the feast in the evening. For example, some days I don't get hungry at all and I'll go all day with nothing more than my morning coffee. Other days I'll lightly graze on nuts or meat taking in maybe 500 - 750 calories throughout the day.

5841391284e7af8c495c54bd90d3a795

(2764)

on March 10, 2010
at 07:36 AM

Yeah,some evenings I'll have a small amount of steamed veggies and not worry about it much.

2
77877f762c40637911396daa19b53094

(78467)

on March 08, 2010
at 06:58 PM

Any supplements that require, say fat, to be absorbed effectively might as well be skipped I'd say. You'd have to go through your list of supplements and decide on that basis whether or not they would be useful without food.

0
0425dfe4b5f5a87181043a542f4d29f6

on November 25, 2012
at 01:11 AM

Taking supplements will not break your fasted state, as long as the supplements you're taking have no caloric density.

For example: fish oils and ClA - no Creatine, caffeine tabs, zero cal BCAAs - yes

44f80c99df52d8f997779a8926b7cd06

on June 21, 2015
at 10:51 PM

But let's say I only take in something like Niacin, will that break the fasted state?

0
38daeb170d423ce9e4fc279dd72afe2d

on May 28, 2010
at 09:10 PM

In the morning I take COQ10 and Vitamin C and the rest at night. The COQ10 shoots my energy through the roof so something needed during the day and not wanted at night. IDK have been losing weight and getting stronger thats all that matters. Did my first good chin up ever. I couldn't even get them back when I was 25lbs lighter 10 years ago.

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