Keto Means
Photo by Cup of Couple Pexels Logo Photo: Cup of Couple

Do gummies break a fast?

Gummy Vitamins/Supplements: Gummy supplements (see my post on ACV gummies) are often made with added sugars, additives like collagen and gelatin, and calories, which will break a fast. If supplements have a coating or additives, this will break a fast too. Look for cane sugar, maltodextrin, and pectin for examole.

asweetpeachef.com - 6 Supplements That Are Breaking Your Fast | AVOID These!
What vegetables are good for keto?
What vegetables are good for keto?

The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets,...

Read More »
Last updated Jan 11, 2019
Are tortilla wraps OK for keto?
Are tortilla wraps OK for keto?

Store-Bought Low-Carb Tortillas One thing to keep in mind is that most pre-made keto options for tortillas are not gluten-free. They typically...

Read More »
Last updated Sep 21, 2022

Intermittent Fasting means alternating between fasting windows during which you avoid eating food, but what about your supplements and vitamins? Will they break your fast? This post shares which vitamins and supplements will affect your fast, and which are safe to take. Plus: Intermittent Fasting FAQs on medicine and supplements! If you’re reading this, you’re probably already experimenting with an Intermittent Fasting (IF) lifestyle, or seriously considering it. Well, I’M ALL FOR IT for a few of these reasons…

Intermittent Fasting can…

help you lose weight and fat

help you improve your body fat composition

improve your blood glucose levels

keep you from constant snacking

help improve focus and many more benefits!

As I discuss in my Beginner’s Guide to Intermittent Fasting for Weight Loss, IF involves intentional periods of eating (called your eating window) and of refraining from any food (called your fasting window). During your fasting window, you’ll want to stay away from any food or drink that contains calories, with a few exceptions, to allow your body time to go through autophagy (which is when your cells work, doing things like removing old proteins). During fasting, your body also sees an improvement in blood sugar levels because of better insulin sensitivity. Studies show that intermittent fasting improves insulin response, helps you lose weight, and does the good things I mentioned above.

But, what about supplements during your fasting window?

Let’s break it down, and understand what you can safely take during your fast and what to avoid for a truly successful and effective IF journey.

Let’s get started!

What’s The Difference Between Vitamins and Supplements?

The main difference between vitamins and supplements is that vitamins are micronutrients we get from food, whereas nutritional supplements are to “supplement” your diet, giving you essential nutrients that you may miss if you don’t have a healthy diet.

Vitamins Supplements Vitamin A

B Vitamins (Thiamin, Roboflavin, Niacin, Folic Acid, etc.)

Vitamin C

Vitamin D

Vitamin E

Vitamin K Vitamins (Multivitamins)

Minerals (Calcium, Magnesium, Iron, etc.)

Botanical Compounds (Caffeine, Curcumin, etc.)

Botanicals or Herbs (Echinacea, Ginger, etc.)

Enzymes (Lipase,Papain, etc.)

Amino Acids (Tryptophan, Glutamine, etc.)

Live Microbials (Probiotics)

As you can see in the above table, vitamins can be a type of supplement when taken as part of the diet and different from conventional food. They are essential for normal cell function, growth, and development. There are 13 essential vitamins, and each of them is required for the body to work properly. Supplements cover a more broad classification of products and are taken in many forms, including tablets, capsules, soft gels, gel caps, powders, bars, gummies, and liquids.

What Are The Two Types Of Vitamins?

Vitamins are divided into two categories. These are:

Fat-Soluble Vitamins: These types of vitamins are stored in the body’s liver, fatty tissue, and muscle. Included in this category are Vitamins A, D, E, and K. These should be taken with foods containing fat for your body to better absorb them. Water-Soluble Vitamins: There are nine of these type of vitamins, which includes Vitamin C and all the B vitamins. These vitamins aren’t stored in your body. Excess amounts of these vitamins are excreted from the body through the urine. Water-Soluble Vitamins have to be consumed regularly to prevent deficiencies (except for Vitamin B12, which can be stored in the liver for many years). Now that we understand the difference between vitamins and supplements, and the different types of each, let’s discuss which vitamins and/or supplements will break a fast.

Will Taking Vitamins Or Supplements Break My Fast?

This answer is not always black or white. I say that because in general, supplements that cause an insulin response or that have any calories at all may break your fast. The first thing that comes to mind for me is gummy vitamins. They’ll often contain gelatin, collagen, artificial sweeteners, or sugar which definitely stop ketosis and autophagy. Any supplements with a coating can also break your fast as again, they can make changes to your insulin levels.

Can eating too few carbs cause weight gain?
Can eating too few carbs cause weight gain?

There are few things worse than going on a diet and seeing your weight actually increase. Unfortunately, this can be the case for low-carb dieters...

Read More »
Last updated Jul 11, 2022
Can you fix a picky eater?
Can you fix a picky eater?

Continue offering new foods even if your child has said no to them before. Offer these foods on different days, at different meals and in different...

Read More »
Last updated Apr 22, 2018

Fat-soluble vitamins should be taken with foods containing fat to be better absorbed by your body, which means they should be taken during your feeding window for better absorption. This also means water-soluble vitamins will not break a fast and are fine to take on an empty stomach, and while fasting. But it’s important to note that sometimes b-complex vitamins can cause nausea if you take them on an empty stomach.

Do Supplements Ruin Intermittent Fasting?

Some supplements are not ideal to take when fasting.

As we’ve mentioned, during a fasting period, you should avoid any foods, including supplements, that have a high energy intake (meaning contains calories). This is almost entirely true if your purpose for fasting is for weight loss, body recomposition, and/or improved insulin resistance.

Let’s dig a little deeper below.

Vitamins/Supplements That WILL Break A Fast

The following supplements shouldn’t be consumed during your fasting window:

Protein Powders: Per serving, most protein powders contain about 100 calories, more than 15 grams of protein and 5 grams of carbs. Anything that contains calories will break a fast. A protein supplement is typically used to build muscle and to allow muscle recovery after a workout. I often enjoy a protein smoothie after a workout! Per serving, most protein powders contain about 100 calories, more than 15 grams of protein and 5 grams of carbs. Anything that contains calories will break a fast. A protein supplement is typically used to build muscle and to allow muscle recovery after a workout. I often enjoy a protein smoothie after a workout! Gummy Vitamins/Supplements: Gummy supplements (see my post on ACV gummies) are often made with added sugars, additives like collagen and gelatin, and calories, which will break a fast. If supplements have a coating or additives, this will break a fast too. Look for cane sugar, maltodextrin, and pectin for examole. Gummy supplements (see my post on ACV gummies) are often made with added sugars, additives like collagen and gelatin, and calories, which will break a fast. If supplements have a coating or additives, this will break a fast too. Look for cane sugar, maltodextrin, and pectin for examole. Bone Broth : This one is a little tricky. In short, yes, bone broth contains between 30-50 calories per cup, and will break your fast. BUT even if the fast is broken, the goal of intermittent fasting is usually to put your body into a fat-burning state, and bone broth can help with this during a longer fast, which is why some say it’s okay to drink in a fed or fasting state. Personally, I consider a fast-breaker, and avoid it when fasting unless completing a bone broth fast. : This one is a little tricky. In short, yes, bone broth contains between 30-50 calories per cup, and will break your fast. BUT even if the fast is broken, the goal of intermittent fasting is usually to put your body into a fat-burning state, and bone broth can help with this during a longer fast, which is why some say it’s okay to drink in a fed or fasting state. Personally, I consider a fast-breaker, and avoid it when fasting unless completing a bone broth fast. Collagen : Collagen contains approximately 30 calories per serving, and will break your fast. Like bone broth, while collagen does technically break a fast, it is still allowed under many IF plans due to its low-calorie profile. Also like bone broth, I prefer to leave it to feeding windows. : Collagen contains approximately 30 calories per serving, and will break your fast. Like bone broth, while collagen does technically break a fast, it is still allowed under many IF plans due to its low-calorie profile. Also like bone broth, I prefer to leave it to feeding windows. MCT Oil : While MCT oil (coconut oil is high in MCTs) does contain calories, it is absorbed differently than other types of fat. MCT oil doesn’t stimulate insulin production in the body, which means that it shouldn’t impact the body’s fat-burning capabilities. MCT Oil is a high-calorie food that will break your fast, though it will not directly disrupt the health benefits of intermittent fasting. We consider it a fast-breaker. : While MCT oil (coconut oil is high in MCTs) does contain calories, it is absorbed differently than other types of fat. MCT oil doesn’t stimulate insulin production in the body, which means that it shouldn’t impact the body’s fat-burning capabilities. MCT Oil is a high-calorie food that will break your fast, though it will not directly disrupt the health benefits of intermittent fasting. We consider it a fast-breaker. Branched-Chain Amino Acid (BCAAs): A full dose BCAA supplement contains about 4g of BCAA, so a serving would make up about 20 calories in total. Many take BCAAs to prevent muscle loss during a fast, though it is technically ending your fast when you take them. Studies also show that BCAAs trigger an insulin response. If you’re strictly fasting, we recommend avoiding BCAA supplements in your fasted state.

Can u pop popcorn in an air fryer?
Can u pop popcorn in an air fryer?

Start by lining the base of the air fryer basket with tin foil, allowing around half an inch around the sides. Next, add the popcorn kernels into...

Read More »
Last updated Jul 24, 2018
Why do I have a FUPA?
Why do I have a FUPA?

Excess fat over the area right between your hips and above your pubic bone is sometimes known by the slang term “FUPA” (fat upper pubic area). It's...

Read More »
Last updated Nov 26, 2020

Vitamins/Supplements That WILL Break A Fast Protein Powders Gummy Vitamins/Coated Supplements Bone Broth Collagen MCT Oil Branched-Chain Amino Acids (BCAAs) If you want to learn more about what you can have during your fast, check out my Beginner’s Guide to Intermittent Fasting.

Does Medication Break Intermittent Fasting?

As long as it’s free from calories and ingredients that can break your fast, medication shouldn’t interfere with IF. HOWEVER, the safer question to consider would be how you can schedule your fast around your meds instead. You might be taking meds that require food while some should be taken during your fast. Luckily, IF is flexible so you can always choose a schedule that suits you! It’s always best to prioritize your medication or supplement routine as prescribed by your doctor or healthcare provider. If you’re on maintenance meds, it’s also best to consult your doctor before doing IF.

Should I Take Multivitamins Or Supplements If I’m Fasting?

Yes, I think it is a good idea to take multivitamins or supplements when fasting but why not include them in your eating window to ensure there is no interruption in your fasted state? It’s important to make sure you are keeping your nutritional requirements at optimal levels. While I do feel that getting your nutrition through food is ALWAYS best, you can add these to your diet.: Electrolytes like potassium, sodium and magnesium: These will help avoid muscle cramps, digestive issues, and lightheadedness. Magnesium for example, also helps muscle function. L-tyrosine: I like this one because l-tyrosine helps with fogginess, mood and stress by converting to dopamine, norepinephrine, and adrenaline. Important note: Chromium and vanadium can drop your blood glucose levels quickly and lead to hypoglycemia when fasting, so I’d advise against them.

More Helpful Posts On Intermittent Fasting

Looking to level up your IF game? Here’s all I’ve learned throughout my journey: This post contains affiliate links for products I use regularly and highly recommend.

asweetpeachef.com - 6 Supplements That Are Breaking Your Fast | AVOID These!
Where does belly fat go when you lose weight?
Where does belly fat go when you lose weight?

During weight loss, fat cells shrink in size as their contents are used for energy, though their numbers remain unchanged. Byproducts of fat loss...

Read More »
Last updated Mar 18, 2018
Will a 24-hour fast put you in ketosis?
Will a 24-hour fast put you in ketosis?

Going on a 24-hour fast before you start the keto diet can actually put your body in a state of ketosis. During that period, your body will burn...

Read More »
Last updated Jun 18, 2020
Why is my urine so yellow?
Why is my urine so yellow?

The most common color of urine is yellow, which is caused by the presence of urobilin , a biochemical waste product generated from the breakdown of...

Read More »
Last updated Nov 14, 2022
How can I kick myself into ketosis?
How can I kick myself into ketosis?

7 Tips to Get Into Ketosis Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis....

Read More »
Last updated May 30, 2022