Fasting — whether intermittent fasting (IF), OMAD, or prolonged fasting — is an effective way to support fat loss, gut health, insulin sensitivity, and mental clarity.

But one of the biggest questions people ask is:

“Can I take supplements during fasting?”

The answer:
Some supplements are safe, some will break your fast, and some depend on your goals.

This guide breaks it down clearly so you know exactly what you can (and cannot) take while fasting.

1. Supplements That Do NOT Break a Fast (Safe)

These supplements have no calories, no sugar, and no protein — making them safe for fasting.

✔ 1. Electrolytes (Sodium, Magnesium, Potassium)

• Zero calories

• Prevents dizziness, headaches, fatigue

• Highly recommended during longer fasts

Verdict: 100% safe during fasting.

2. Creatine

Creatine has no carbs, no fat, no protein, and does not trigger insulin.

Benefits during fasting:

• Maintains strength

• Reduces muscle fatigue

• No effect on autophagy

Verdict: Safe and effective.

3. Caffeine / Black Coffee

• Boosts energy

• Supports fat oxidation

• Zero calories

Verdict: Safe.

4. Apple Cider Vinegar (ACV)

If taken unsweetened, ACV does not break fasting.
Helps with digestion, cravings, and bloating.

5. Multivitamins (Without sugar/oils)

Pure tablet-based multivitamins are generally safe.

2. Supplements That MAY Break a Fast (Depends on the Goal)

These don’t have calories, but they may affect autophagy, which is your body’s cellular cleansing process.

⚠ 1. BCAAs

Even with zero calories, BCAAs trigger an insulin response and shut down autophagy.

Verdict:

• Safe for workouts,

• Not ideal if your goal is autophagy or fat-burning fasts.

2. Pre-Workout

Most pre-workouts have:

• Sweeteners

• Beta-alanine

• Citrulline

• Artificial flavors

These may cause a mild insulin response.

Verdict:

• Safe for performance during training

• May break strict fasting

• Pick stimulant-only versions if needed

3. Supplements That WILL Break a Fast (Avoid During Fasting)

1. Whey Protein

Whey contains calories, protein, and amino acids — which means your body stops fasting.

Verdict: Only consume during your eating window.

2. Mass Gainers / Meal Replacements

High calories & carbs — breaks fasting immediately.

3. Flavoured Drinks With Sugar

Includes energy drinks, sweetened vitamin waters, or anything with added calories.

4. What to Take While Fasting for Fat Loss

For maximum fat burning, take only:

• Water

• Black coffee

• Green tea

• Electrolytes

• Creatine

• ACV (unsweetened)

Avoid:

• BCAA

• Whey

• Pre-workout with calories

5. What to Take Before a Fasted Workout

If you train fasted and want a performance boost:

Recommended:
✔ Creatine
✔ Caffeine
✔ Electrolytes
✔ Stimulant-only pre-workout (no carbs/calories)

Avoid:
❌ Whey protein
❌ BCAA (if fasting for autophagy)

FAQ – Frequently Asked Questions

1. Does whey protein break a fast?

Yes. Protein contains calories and breaks your fast immediately.

2. Can I take creatine while fasting?

Yes. Creatine has no calories and does not interrupt fasting benefits.

3. Does pre-workout break a fast?

If it contains sugar or calories — yes.
If stimulant-only — usually no.

4. Are electrolytes safe during fasting?

Yes, and they are highly recommended.

5. Do BCAAs break a fast?

Yes — they trigger an insulin response.

6. Can I take vitamins during fasting?

Most vitamins (tablet form) are safe. Gummies are not.

Conclusion

Fasting doesn’t mean you have to skip supplements — you just need to pick the right ones.
Electrolytes, creatine, caffeine, and ACV are completely safe.
Whey protein and high-calorie supplements should be taken only during your eating window.

Use supplements wisely to improve both fat loss and performance during fasting.