#174 - Vitamins, Supplements, and Medicine: Health Tips for Intermittent Fasting
Intermittent fasting tip number 41 is for those who are just getting started with intermittent fasting. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on taking vitamins, supplements, and medicine while intermittent fasting. Learn more at Keep Calm and Run To The Best You!
Be aware the vitamins, supplements, and medicine should not be taken on an empty stomach. Only Vitamin C, which is water soluble, is recommended while in the fasting state. Time your eating/fasting cycle accordingly if you take daily meds or vitamins. Zinc is a good supplement to take if you’re on an intermittent fasting schedule because it supports cell repair and regeneration.
Tip 41. Vitamins, Supplements, and Medicine (intermittent fasting)
Are you brand new to intermittent fasting and curious to learn more about it? Let’s cover the basics first and talk about what it is and what to expect before we jump to today’s topic. Intermittent fasting is a planned process where you limit yourself to eating within a narrow range of hours. Intermittent fasting, or “IF” for short, is a healthy and natural practice for losing weight and improving one’s relationship with food. This is a growing health trend because the benefits are immediate and noticeable.
Benefits to Intermittent Fasting
What happens on the outside
Through IF, you can increase your awareness and self control, training yourself to respond to cravings instead of eating mindlessly. Even if you’re starting out with excellent eating habits, IF supports health and fitness in some noticeable ways. Runners frequently credit IF for their faster mile times and increased stamina. Weight loss champions use intermittent fasting to quiet the hunger pangs and keep the scale moving in the right direction.
What happens on the inside
However, the most surprising part about intermittent fasting is what happens on a cellular level. Cells rejuvenate during the fasting window because the energy usually spent on digestion is suddenly freed up to do some deeper work. An empty stomach is the perfect opportunity for your body to detoxify and restore itself. It all happens automatically when we stop eating for a while and drink only water, unsweetened tea or black coffee. This process works in the same way that sleeping gives your immune system a much greater chance to fight off a virus. Intermittent fasting removes toxins and makes you healthier. We can’t see it happen on the inside, but we can feel it. Try intermittent fasting and you will feel so much better - more alert and more energetic. Start with a 12-hour gap but work your way up to going sixteen hours food-free. It’s hard to describe but it’s easy to tell when it’s happening! You will feel like you’ve just had a super-vitamin or enjoyed a great night’s sleep, even if the only thing you changed was your eating window.
Candidates for Intermittent Fasting
I believe it’s great for most people, but there are some who are not the best candidates for intermittent fasting. A nutritionist would tell you “Don’t do IF” if you fit one of the following categories: children who are still growing, women who are pregnant or nursing, or in some cases, senior citizens. Most seniors take vitamins, supplements, and/or medicine on a daily basis which can create a potential obstacle for intermittent fasting. Don’t let that discourage you, though, if you’re over 65 years old and you want to try IF. There are ways to work around it!
How to IF with meds
Generally, what we have seen in the Keep Calm and Run To The Best You community, seniors have great results from intermittent fasting, including one who is successfully managing her diabetes. The hours you set for eating and fasting are flexible and your IF plan can vary according to your needs. If you take a prescription twice a day and you need to take it with food, try the Morning/Night Routine presented by Mark Sisson in his book, 2 Meals A Day. Open your eating window in the morning and take your meds, then eat an early dinner when it’s time for your second dose. IF is still doable if you’re taking pills once or twice a day. If you have any concerns about your ability to practice a more aggressive form of intermittent fasting, consult with your doctor first.
4 of the Best Supplements for IF
If you’re looking for the best supplements for intermittent fasting, Zinc tops the list, followed by Vitamins C & D and Magnesium.
Zinc
Zinc supplements support cellular restoration and better prepare your body for intermittent fasting. According to the Mayo Clinic, Zinc is also terrific for your immune system, making you especially resistant to colds.
Vitamin C
Vitamin C is a must-have for intermittent fasters because, A. you can take it on an empty stomach, and B. you can take as much as you want without causing any harm. Vitamin C protects your body against dangerous toxins called free radicals, which are found in the environment, in food, and even X-ray scans. You could take chewable Vitamin C gummies, a tablet, or a dissolvable powder.
Magnesium
Besides taking zinc and Vitamin C, look into magnesium for energy, exercise performance and neurological support. Magnesium-rich foods like avocado and dark leafy greens will be your friend if you’re a big consumer of fresh produce.
Vitamin D
Vitamin D is excellent for runners because it promotes calcium absorption and makes bones stronger with exercise. Most people get Vitamin D from sun exposure but it’s often not enough. Factors like where you live, how much time you spend outdoors, how old you are and how much melanin you have will determine your body’s ability to absorb Vitamin D. You can get Vitamin D from a short list of foods like certain fish and mushrooms, beef liver, and egg yolks, but it’s advisable to get a supplement.
At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
Photo of Week
The Crew Takes On Trail of 2 Cities!
A 5k Event Spanding A Bridge From Ocean City to Somers Point, NJ
Find support and accountability at Run/Walk Club
Coach Tadris Parker educates and motivates people at all levels of intermittent fasting and mindful eating.
Email coachtadris@gmail.com with questions about our Run/Walk Club, running events, or health programs.
Get support and accountability on your journey to better health in a casual and fun setting: Join the Run/Walk Club!