General Health

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 gaining 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 during intermittent fasting to accentuate its effects ? 

What is intermittent fasting ?

Intermittent fasting does not mean which food you should eat but rather it emphasises more on when you should eat. Thus it is not a diet but its 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 hours fasting. While we are on intermittent fasting it is crucial to understand all about intermittent fasting. 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 fed state into fasted state. Where it begins to reply 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 utilising the stored glycogen in the liver and muscles for energy. There is a gradual increase in the process of fat burning.

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 increases — 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 Certain 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 fed state to 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 fasting supplement for your needs.

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

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

When used correctly, intermittent fasting & supplements work together to help you fast more effectively and feel better throughout the 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, fatigue, and headaches during fasting. These are essential supplements during fasting.
• While fasting there is loss of electrolyte due to lower insulin levels. As insulin drops during fasting, the kidney starts excreting more sodium and water from the body this also results in loss of potassium and magnesium.
• Electrolyte Loss may cause headaches, muscle cramps and fatigue or dizziness especially if the duration of the fasting phase is too long. This is the reason that supplements of sodium potassium and magnesium are needed while fasting to prevent dehydration and maintain energy levels.

2. Magnesium

• Helps with muscle function, sleep, and stress management. Magnesium supplements are generally safe to take while fasting.
• When your body begins breaking down fat for fuel ketones are produced. This process creates temporary imbalances in the body at an early state.
• It is necessary to support the liver, brain and muscles during this process.
• Magnesium supports nerves and muscle function and electrolytes help balance fluid levels during ketosis.

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 metabolism and alertness without calories.

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 in weight loss.

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 a zero calorie quick protein supplement can be helpful like Cureveda Protein and Herbs. 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.

Supplements That May Break a Fast

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

• Flavored or gummy supplements
• Multivitamins that contain sugars
  

Conclusion: Supplements as Support, Not Substitutes

Understanding the mechanism of intermittent fasting during a fast reveals why supplements during fasting can be helpful,  not to replace food but to support your body’s natural processes.

Support for Autophagy and Recovery

During the prolonged hours of fasting, the process of autophagy starts which is a natural cellular repair process that clears out the damaged cells from the body. Some supplements or compounds help to support this process without interrupting it or without breaking the fast. For example - green tea extract, electrolytes and adaptogens (in calorie free form) enhance cellular resilience and energy.

Whether you’re new to fasting or practicing it long-term, the right fasting supplement can:

• Prevent common side effects like headaches or fatigue
• Maintain electrolyte balance
• Support muscle function and brain clarity
• Enhance your overall fasting experience

Incorporating the best supplements to take while fasting helps you feel better, perform better, and fast more safely.