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Diet & Lifestyle
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Intermittent Fasting Supplements: Everything You Should Know About Dietary Supplements and Fasting

March 24, 2023
Fact checked
Written by Karolina Zaremba, CNP
Medically reviewed by
Dr. Alex Keller, ND
  1. Wellness blog
  2. Intermittent Fasting Supplements: Everything Yo...

Intermittent fasting (IF), also known as intermittent energy restriction (IER), is a common dietary approach that leads to changes in the body’s energy metabolism, resulting in ketosis, a fat-burning state. IF has been promoted for its beneficial effects on weight management and cardiometabolic health. (4)  Individuals following this eating pattern may be interested in the effects of dietary supplements and the best supplements to take while fasting. 

This article outlines everything you need to know about intermittent fasting and taking supplements. 

intermittent fasting supplements
Certain dietary supplements may help to support the health effects of intermittent fasting, including weight management and decreasing inflammation.

Intermittent fasting and supplements

Dietary supplements are an important consideration for individuals following an intermittent fasting regimen. Certain supplements, as well as the timing of taking supplements, may positively or negatively impact your fast and the intended metabolic and health effects.

Below, we’ll provide tips for taking supplements while fasting and highlight several supplement ingredients that may be used to support the body while intermittent fasting.  

Do supplements break a fast?

During fasting, the metabolic shift to ketosis involves a decrease in blood glucose and insulin levels, a hormone that facilitates the transport of glucose into the body’s cells. (18) Any food, beverages, or dietary supplements that contain calories will break your fast, and the body will shift back to using glucose for energy when it becomes readily available. (18) Additionally, foods or supplements that alter insulin levels may impact the desired effects of fasting.

Dietary supplements that may interrupt fasting include:

  • Protein powder, which commonly contains approximately 100 calories per scoop
  • Amino acids and amino acid combinations (e.g., Branched-chain amino acids (BCAAs))
  • Fatty acid supplements (e.g., omega-3 fatty acids, medium-chain triglycerides (MCTs))
  • Products that include sweeteners or additional ingredients (e.g., cane sugar, fruit juice concentrates, starches)
  • Electrolyte supplements (e.g., drink powders and effervescent tablets), which are commonly sweetened
  • Supplements in gummy or chewable tablet format, which are commonly sweetened
  • Meal replacement supplements 
supplements in powder and capsule forms
Many supplements can break your fast, meaning they should only be taken during an eating window instead of during a fasting window.

A note on the ketogenic diet

While not technically a type of fasting, a dietary approach known as the ketogenic diet (keto) mimics the effects of fasting by severely restricting carbohydrate intake. The keto diet is a high-fat, very low-carbohydrate diet. Individuals who are following keto and are in a state of “nutritional ketosis” are generally able to consume keto-compliant foods and remain in ketosis. (12) Certain dietary supplements, such as omega-3 fatty acids (15) and MCT oil, (9) may be permitted and provide additional benefits to those following a keto diet.

5 tips for taking dietary supplements while intermittent fasting

  1. Always check the “Supplement Facts” label on the product bottle for the number of calories.
  2. Look for supplements that are unsweetened or contain calorie-free sweeteners. Non-nutritive sweeteners (NNS) are commonly used as a replacement for calorie-containing sweeteners in supplements. These include monk fruit (lo han guo) extract and stevia (Stevia rebaudiana) or stevia leaf extract. (3)
  3. If appropriate, consume your supplements within your “feeding window” (the time of day during which food is consumed). Note that certain dietary supplements may be recommended on an empty stomach or at a certain time of day. 
  4. Be cautious with supplement ingredients that may further lower your blood glucose levels. Ingredients that have been shown to reduce blood sugar include chromium picolinate, (1) berberine, (21) and psyllium husk. (17)
  5. Prior to making any changes, consult your integrative healthcare provider regarding intermittent fasting and your supplement regime.
woman taking a supplement
Taking dietary supplements during the “feeding window” of intermittent fasting may help to maintain your fast.

Intermittent fasting supplements

Taking certain dietary supplements may help to support the body’s transition to ketosis, (6) reduce inflammation, (14) suppress appetite, and increase energy expenditure. (8) Supplements to consider for IF include curcumin, exogenous ketones, medium-chain triglycerides (MCTs), omega-3 fatty acids, and soluble fiber.

A randomized controlled pilot study examined the effects of modified 5:2 IF with supportive dietary supplements in healthy overweight adults during the winter holiday period (a 52-day period). During the two modified fasting days per week, the diet intervention group decreased calorie intake to 730 calories daily by consuming a nutritional shake four times per day. The fasting period was followed by an unrestricted diet for the remaining five days of the week. The diet intervention group also received additional supplements to support weight management (e.g., omega-3 fatty acids, soluble fiber, curcumin). (7)

The diet intervention group experienced an average weight loss of 2.9 lbs. Compared to the control group, who followed their habitual diet with one multivitamin tablet daily, the diet intervention group also experienced significant improvements in metabolic markers, namely a reduction in triglycerides and an increase in high-density lipoprotein (HDL) cholesterol. (7) These findings suggest that a modified IF regime supported with dietary supplements and nutritional shakes on fasting days may support weight management and metabolic health.

The table below summarizes various dietary ingredients that may be used to support the intended benefits of IF.

intermittent fasting table
Dietary supplements may be used to support an intermittent fasting regime. (5)(6)(8)(11)(14)

The bottom line

Intermittent fasting involves an extended period of abstinence from calorie intake at regular intervals. Dietary supplements that provide calories or impact insulin levels in the body may interrupt a fast.

Keep the above tips and supportive ingredients in mind when considering dietary supplements while fasting. If you’re a patient, remember to consult with your integrative healthcare provider prior to making any changes to your health or supplement plan. 

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References
  1. Anderson, R. A., Cheng, N., Bryden, N. A., Polansky, M. M., Cheng, N., Chi, J., & Feng, J. (1997). Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes, 46(11), 1786-91.
  2. Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., 3rd, … Mattson, M. P. (2018). Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26(2), 254–268.
  3. Fitch, C., & Keim, K. S. (2012). Position of the Academy of Nutrition and Dietetics: Use of nutritive and nonnutritive sweeteners. Journal of the Academy of Nutrition and Dietetics, 112(5), 739–758.
  4. Ganesan, K., Habboush, Y., & Sultan, S. (2018). Intermittent fasting: The choice for a healthier lifestyle. Cureus, 10(7), e2947. 
  5. Harvey, C. J. D. C., Schofield, G. M., Williden, M., & Mcquillan, J. A. (2018). The effect of medium chain triglycerides on time to nutritional ketosis and symptoms of keto-induction in healthy adults: A randomised controlled clinical trial. Journal of Nutrition and Metabolism, 2018, 1–9.
  6. Harvey, K. L., Holcomb, L. E., & Kolwicz, S. C., Jr. (2019). Ketogenic diets and exercise performance. Nutrients, 11(10), 2296. 
  7. Hirsh, S. P., Pons, M., Joyal, S. V., & Swick, A. G. (2019). Avoiding holiday seasonal weight gain with nutrient-supported intermittent energy restriction: A pilot study. Journal of Nutritional Science, 8, e11. 
  8. Howe, P., & Buckley, J. (2014). Metabolic health benefits of long-chain omega-3 polyunsaturated fatty acids. Military Medicine, 179(11S), 138–143.
  9. Liu, Y.-M., & Wang, H.-S. (2013). Medium-chain triglyceride ketogenic diet, an effective treatment for drug-resistant epilepsy and a comparison with other ketogenic diets. Biomedical Journal, 36(1), 9.
  10. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181–192. 
  11. Lyon, M. R., & Kacinik, V. (2012). Is there a place for dietary fiber supplements in weight management? Current Obesity Reports, 1(2), 59–67.
  12. Masood, W., & Uppaluri, K. R. (2019). Ketogenic diet. In StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK499830/ 
  13. Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., … Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1), 290. 
  14. Noorafshan, A., & Ashkani-Esfahani, S. (2013). A review of therapeutic effects of curcumin. Current Pharmaceutical Design, 19(11), 2032–2046.
  15. Paoli, A., Moro, T., Bosco, G., Bianco, A., Grimaldi, K. A., Camporesi, E., & Mangar, D. (2015). Effects of n-3 polyunsaturated fatty acids (ω-3) supplementation on some cardiovascular risk factors with a ketogenic Mediterranean diet. Marine Drugs, 13(2), 996–1009. 
  16. Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., … Gallo, L. C. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.
  17. Sierra, M., García, J. J., Fernández, N., Diez, M. J., & Calle, A. P. (2002). Therapeutic effects of psyllium in type 2 diabetic patients. European Journal of Clinical Nutrition, 56(9), 830–842.
  18. Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent fasting: Is the wait worth the weight?. Current Obesity Reports, 7(2), 172–185.
  19. Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212–1221.e3. 
  20. Yoon M. S. (2016). The emerging role of branched-chain amino acids in insulin resistance and metabolism. Nutrients, 8(7), 405. 
  21. Zhang, Y., Li, X., Zou, D., Liu, W., Yang, J., Zhu, N., … Ning, G. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2559–2565.
  22. Zubrzycki, A., Cierpka-Kmiec, K., Kmiec, Z., & Wronska, A. (2018). The role of low-calorie diets and intermittent fasting in the treatment of obesity and type-2 diabetes. Journal of Physiology and Pharmacology, 69(5).
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Disclaimer

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.

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At Fullscript, we are committed to curating accurate, and reliable educational content for practitioners and patients alike. Our educational offerings cover a broad range of topics related to integrative medicine, such as supplement ingredients, diet, lifestyle, and health conditions.

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