Best Supplements to Take While Fasting: What Works & What Doesn’t?

Intermittent fasting has become one of the most popular health and wellness strategies. Research suggests that intermittent fasting can aid in weight loss and also benefit brain and heart health. With its growing popularity, many people are turning to this eating approach.

In this blog, we will explore everything you need to know about intermittent fasting, and also, should you take supplements while fasting to accentuate its effects. 

Intermittent fasting (IF) can be optimized with targeted supplementation, particularly during fasting periods. Electrolytes such as sodium, potassium, and magnesium are vital for sustaining hydration and energy levels while fasting.

Protein and branched-chain amino acids (BCAAs) are best consumed during eating windows to aid muscle recovery and growth. Selecting supplements that don’t break the fast is key to maintaining fasting benefits. Optimal protein intake for muscle growth ranges from 1.2 to 1.6 g/kg body weight daily, emphasizing sufficient total protein rather than timing alone.

What is intermittent fasting?

Intermittent fasting does not mean which food you should eat, but rather it emphasizes more on when you should eat. Thus, it is not a diet, but it's described as an eating pattern. 
When we talk about intermittent fasting,  we’re referring to an eating pattern that cycles between periods of eating and fasting.

The most popular method involved fasting for 16 hours and eating in an 8-hour window. Some may even do alternate-day fasting or 24-hour fasting. While we are on intermittent fasting, it is crucial to understand all about it. It is not limited to knowing when you eat, but it's also about how your body responds to not eating for long hours.

All About Intermittent Fasting

It is highly crucial to support your body while you are fasting, especially if you fast regularly, as your body undergoes various metabolic changes during the fasting periods. Let us understand the mechanism of intermittent fasting and what happens to your body when you are in the fasting stage.

Mechanism of Intermittent Fasting During the Fast

When you are doing intermittent fasting, your body shifts from a fed state into a fasted state. It begins to rely on the internal stores for fuel.

1. Fed State (0–4 hours after eating)

The fed state is when you are digesting and absorbing food; during this time, the body uses glucose from the food for energy. Insulin levels rise to help transport glucose into cells. As the body starts prioritizing glucose metabolism, the process of fat burning is suppressed during this state.

2. Post-Absorptive State (4–12 hours)

During this state, Blood sugar and insulin levels begin to drop. This is the time when the body starts to shift towards utilizing the stored glycogen in the liver and muscles for energy. There is a gradual increase in the process of fat burning. A large meta-analysis of 99 clinical trials with 6,582 adults showed that alternate-day fasting leads to 1.3 kg greater weight loss than traditional calorie-restricted diets, also improving cholesterol and triglyceride levels. 

3. Fasting State (12–24+ hours)

In the fasting state, the Liver glycogen becomes depleted. The body increases lipolysis (breakdown of fat stores) and releases free fatty acids for fuel. The liver converts some fatty acids into ketones, which can be used by the brain and muscles for energy. Insulin remains low, which supports fat oxidation and metabolic switching.

4. Deeper Fast (24–72 hours)

Autophagy is a cellular cleanup process where the body recycles damaged cells and proteins. Growth hormone levels may rise to preserve muscle mass. The body becomes highly efficient at using fat and ketones for fuel.

Why Supplements Are Necessary During Fasting?

If you’re fasting, you’re not consuming any food for extended periods. This can lead to temporary deficiencies in certain vitamins and minerals, especially electrolytes like sodium, potassium, and magnesium. That’s where supplements during fasting can help.

As your body transitions from a fed state to a fasting state, several key processes are triggered 

• Insulin levels drop
• Glycogen is depleted
• Fat oxidation increases
• Ketones are produced

While all these changes have many health benefits, they can also cause some temporary nutrient imbalance or even increase the nutrient demand in the body. which is where supplements during fasting become important.

Let's understand the connection between intermittent fasting & supplements, including the best supplements to take while fasting, what to avoid, and how to choose the right intermittent fasting supplements for your needs.

Taking supplements during fasting is not just about replacing nutrients; it's about supporting your body’s natural processes without breaking your fast. The right intermittent fasting supplement can help with:

• Energy support
• Muscle maintenance
• Mental clarity
• Hydration and electrolyte balance

When used correctly, the best supplements for intermittent fasting work together to support your fast, improve energy levels, and help you feel better throughout the entire process.

Best Supplements to Take While Fasting

Not all supplements are appropriate during a fast, but several options can support your body without disrupting your fasting state. Here are some of the best supplements to take while fasting:

1. Electrolytes

Sodium, potassium, and magnesium help prevent dehydration, headaches, and muscle cramps during fasting. Since insulin drops during fasting, your kidneys excrete more sodium and water, making electrolyte supplementation vital for longer fasts.

2. Magnesium

Supports muscle and nerve function, improves sleep, and helps manage stress. Magnesium is safe to take during the fasting window and supports healthy metabolism and recovery.

3. Creatine

Supports muscle strength and cognitive performance. While best taken during the eating window, unflavored creatine may not break a fast.

4. Caffeine (from black coffee or green tea extract)

Boosts alertness and metabolism with virtually no calories. Green tea extract can also enhance autophagy, supporting cellular repair through fasting.

5. Apple cider vinegar 

May help curb appetite and support digestion. One of the trusted and effective ones is Cureveda Apple Cider Vinegar; it consists of added vitamin B along with pomegranate extract, which provides faster results. The acetic acid speeds up your metabolism and helps with weight loss. 60.3% of Saudi adults practiced intermittent fasting, with significant weight loss and health benefits reported. 

6. Protein

If you want to get the best results of intermittent fasting, that is, you want to burn fat, increase metabolism and also prevent muscle loss, then make sure that you consume high-quality protein during your eating window.

Getting protein from food is a must, but when you are watching out for calories, zero-calorie quick protein supplements can be helpful. 

 For instance, plant-based blends like Cureveda Protein and Herbs offer a straightforward way to increase protein intake while supporting overall wellness, especially for those following vegan or dairy-free diets.  It provides your body with 15g of plant-based protein per serving.

Infused with 5 essential herbs for holistic wellness, it nourishes your body and mind. This dairy-free, preservative-free, and no-added-sugar protein supplement is not just for fitness enthusiasts but for anyone seeking support for muscle repair, recovery, and overall wellness.

These are among the top fasting supplements to consider for both short and long-term fasting plans.

When to Take Supplements During an Eating Window

Proper timing of supplements during your eating window can boost their benefits and avoid breaking your fast. Here's how to optimize your supplement intake:

• Take protein supplements during eating windows to support muscle repair and growth. Protein requires digestion and breaks the fast.

• Consume creatine with meals for optimal muscle strength and cognitive benefits; avoid taking it with calories during fasting.

• Fat-soluble vitamins (A, D, E, K) should be taken with dietary fats during eating periods to improve absorption.

• Electrolytes and calorie-free supplements (like green tea extract or black coffee) can be taken during fasting without breaking it.

• Aligning supplement intake with meal timing helps maximize the positive effects of both intermittent fasting and supplementation.

Supplements That May Break Your Fast

While some supplements are fasting-friendly, others can break your fast by triggering an insulin response or containing calories. Be cautious with:

• Gummy, flavoured, or sugar-containing supplements
• Multivitamins with added sugars or calories
  

• Protein or amino acids outside the eating window

Choose pure, unflavored versions and always check the label for hidden calories.

Conclusion

The right supplements for intermittent fasting can make a real difference, not just by filling nutritional gaps, but by actively supporting your body’s natural processes, such as autophagy, energy production, and hydration. Whether you’re new to intermittent fasting or looking to optimize your current plan, incorporating science-backed options like electrolyte blends, green tea extract, or high-quality protein can help you stay energized, protect muscle mass, and fast more safely.

Ready to enhance your fasting routine? Discover the most effective intermittent fasting supplements for your goals, try a fasting-friendly regimen, and experience better energy, mental clarity, and overall well-being.

Have questions about which supplements best match your fasting style or want tried-and-tested recommendations? Drop them in the comments or reach out today to start feeling your best with intermittent fasting and supplementation.

FAQs

1. Can you take supplements while fasting?

Yes, you can take fasting-friendly supplements like pure electrolytes, magnesium, green tea extract, and some unflavored, calorie-free options. Always check for hidden sugars or fillers that may break your fast.

2. Is it safe to take vitamins during fasting?

Most water-soluble vitamins (like B and C) can be taken safely, but fat-soluble vitamins (A, D, E, K) may need a small amount of fat for optimal absorption. Take these during your eating window. Multivitamins often contain added sugars, so check labels carefully.

3. Will apple cider vinegar break my fast?

Plain, unflavored apple cider vinegar is fasting-safe. Avoid blends with added fruit juice, sugar, or calories.

4. What’s the best time to take protein supplements during intermittent fasting?

Only during your eating period. Consuming protein (even low-calorie) triggers an insulin response and technically ends your fast.

5. Should I take electrolytes if I feel dizzy while fasting?

Yes, dizziness during fasting is commonly due to electrolyte loss. Supplement with sodium, potassium, and magnesium as needed, especially during longer fasts.