Supplements For Ramadan - Fasting Nutrition Tips

Ramadan is a special month for Muslims where they practice fasting from dawn to sunset. They restrict themself from foods and water during the daytime. This affects the nutrition and energy levels during the day. Thus use of proper supplements like vitamins, minerals, and protein powders can enable you to manage your fasting and remain energetic, and prevent deficiencies. This is where supplements during fasting become important. In this article, we will discuss common nutritional challenges and how you can manage them with diet and supplements. 

Why Nutrition Matters During Ramadan Fasting

During fasting, many physiological changes occur due to long hours of food and water restrictions. Let's discuss each challenge individually. 

• Energy Depletion: During fasting, people take only two major meals. One at Sahur and the other at Iftar. This is approximately a 14-16-hour window. Due to food restrictions, this can cause energy depletion in this window. If nutrient-dense foods are not taken at Sahur and Iftar, this can cause nutrient deficiencies. Always use a proper proportion of Protein, Carbohydrates and Lipids to avoid nutritional deficiencies.

• Hydration Issues: Due to the restriction from the fasting window body can face dehydration issues. This dehydration becomes worse if perspiration occurs.

• Nutrient Deficiencies: If balanced meals are not taken, then it may cause nutritional deficiencies. These deficiencies may be acute or chronic if the desired nutrient is not taken for a long time. But these are recoverable. So a balanced and nutrient-dense meal is necessary at Sahur and Iftar. 

Common Nutritional Challenges While Fasting

Due to the restricted use of meals and water, if balanced or nutrient-dense foods are not taken, then it may cause these challenges.

• Fatigue: Normally, your body require major meal after every 6-7 hours. As in fasting, this window increases to 13-14 hours. This lowers the energy levels in the body, which causes fatigue. Once you take your meal, the body recovers itself. So after some time, your body will get the energy back, and your fatigue will disappear. Always use coloured fruits, which will provide you with vitamins. These vitamins will lower your fatigue. If you cannot take so many vitamins, then use any multivitamins available in the market e.g, Vitabasic, Vitamatic by Jacked Nutrition. These supplements will fill the vitamin deficiencies in your body, which may help to fight fatigue.

• Muscle Loss: Your body needs proper macronutrients for fuel. If proper macronutrients are not taken, then it can cause nutritional deficiencies. If proper protein is not taken, then the body starts getting the fuel from its own body muscle. In this case, instead of fat loss, your body may start getting energy from the muscles and you will loss muscles. To prevent your body from muscle loss, you need to take protein either from food or protein powders like Whey Protein from Jacked Nutrition.

• Dehydration: Due to the water and all other liquid restrictions during fasting. Your body can face dehydration. So always fulfill your liquid intake properly during fasting.

• Vitamins and Mineral Deficiencies: If proper fruits and vegetables are not taken, then it may cause mineral and vitamin deficiencies. These deficiencies normally occur if your diet is deficient from specific nutrient for a long time.

Best Supplements for Ramadan Fasting

Vitamins, minerals, protein, and electrolytes are the top supplements you need to take in Ramadan. But which is best for it depends upon multiple factors. You can assess which supplements you need by checking your requirements. 

Vitamins & Minerals: Vitamins and minerals are very important during Ramadan. People avoid sunlight so their bodies don’t dehydrate, which can cause vitamin D deficiency. In this situation, you need to take Vitamin D. However, the chance of this deficiency is very low because everyone automatically comes into contact with sunlight. For proper working, your body needs vitamin B complex. Minerals are also important, such as magnesium and zinc, etc.

Protein Supplements: Protein supplements are very important in Ramadan if your diet is low in protein to prevent muscle loss. Whey protein is best due to its fast absorption, and take it at Iftar time. This will help you to sustain your muscles. If your diet is full of protein, then you don’t need any protein supplements. Always remember that supplements are never a substitute for your food or meals.

Electrolytes & Hydration: Proper hydration is important at Sahur and Iftar to prevent dehydration. Your body excretes minerals and water through perspiration. Therefore, always use mineral drinks to fulfil your mineral requirements. Drink enough water at Sahur and Iftar, so your body volume is maintained.

Energy & Strength Supplements: Your body needs energy to keep you energized throughout the day. Use caffeine-free energy boosters, adaptogens, and gym-friendly supplements like whey protein, etc. 

Best Time to Take Supplements in Ramadan

The body responds differently at different times during Ramadan. At Sahur, your stomach is empty, so you take the supplements at a dose that does not affect your stomach and provides you with energy during the long hours, and also keeps your metabolism going, so you feel energetic throughout the day. Vitamins and minerals are the best supplements you can take at Sahur if necessary. Always take supplements with food.
At Iftar, your body needs energy for recovery and rehydration. This is the best time to take whey protein in Ramadan specially if you exercise after iftar. Protein at this time will help your muscles in recovery and repair. Always take supplements with food. This will help your body to lower the risk of supplements. 

Foods vs Supplements - What Works Best in Ramadan

There is no comparison between food and supplements because supplements can never be an alternative to food. Food provides us with macronutrients, micronutrients, minerals, and vitamins. If your diet is a balanced diet, you don’t need any supplements. Your diet must include portions like fruits, vegetables, whole grains, lentils, dairy, meat, and nuts, which provide natural vitamins, minerals, fiber, and antioxidants to your body. If your diet does not contain any important ingredient, then you can take a supplement to fill the gap. Organic foods must be the top priority for the diet.

Who Should Be Careful With Supplements During Fasting

Supplements are not safe for everyone. These people need caution.

• Pregnant/lactating women

• People with chronic diseases (diabetes, kidney issues)

• Those on medication 

If you are a person with any of these condition then always consult with a healthcare professional before consuming any supplements.

Conclusion

Supplements are important in Ramadan; they can support energy, hydration, and muscle maintenance during Ramadan when used in a correct way. The right supplement at the right time is very important. Use an energy booster at Sahur and Protein supplements at Iftar for muscle gain and recovery. They are not an alternative to any meal of food. Proper nutrient-dense foods are necessary at Sahur and Iftar.

Faqs:

Who Should Be Careful With Supplements During Fasting?

Pregnant/lactating women, people with diseases, and those on medication need caution before using supplements. Always consult with a healthcare professional before using any supplements.

Should I take supplements at Sehri or Iftar?

Vitamins and minerals work best if taken at Sahur, while whey protein works best if taken at Iftar. Hydration supplements work best at both Sahur and Iftar.

Can supplements break my fast?

Yes, you can not take supplements during the fasting window, otherwise your fasting will be broken. You can take your supplements at Sahur and Iftar.