Supplements During Ramadan: The First-Timer's Guide

First-Timer's Guide to Ramadan Supplements: What to Take, What to Avoid, and Timing 

The supplement aisle can be hard to handle on a normal day. During Ramadan, when you only eat for a few hours and you sleep at weird times, it gets even more confusing. Do you take vitamins when you haven't eaten? Will protein powder affect your fast? Is pre-workout a bad idea now?

Many people who are new to this do the same wrong thing: they stop taking supplements during Ramadan completely, which means they don't get enough nutrients. Some first timers also keep taking the same supplements like nothing has changed. Both approaches are not good since Ramadan changes how your body absorbs, uses, and gets rid of nutrients. If you know and understand these changes, supplements during Ramadan become easier to work with.

This guide gives you a simple plan for starting out. You don't have to know a lot about science. Just help yourself make smart, proven choices that help your health without hurting your body or affecting your fast.

The Fasting Body: What Changes and Why It Matters

When you don't eat for 12 to 16 hours, your body changes how it gets energy. Insulin goes down. Growth hormone goes up. And Autophagy, a process when cellular cleansing happens, starts working. These by themselves create good opportunities for your body and limit what you can do with supplements. Other changes that happen are:

• Your body nutrient absorption changes. If you don't have food in your stomach, water soluble vitamins like Vitamin C, and Vitamin B-complex, are absorbed faster but can irritate the stomach. Fat soluble vitamins like Vitamin A, Vitamin D, Vitamin E, and Vitamin K, need fat from food in order to get transport into your blood. Taking these vitamins without food at Suhoor just means you'll have expensive pee with no cellular benefits at all.
• Your stomach sensitivity increases. When your stomach is empty, it can't handle as much irritation. It also doesn’t handle the other factors that can cause problems well. So, Magnesium, which your stomach might not even notice on normal days, can suddenly start making you feel sick or may increase your trips to the bathroom. Especially when you take it at Suhoor with little food.
• Changes in your sleep schedule which affects your metabolism. Ramadan schedules affect cortisol patterns and also affects how your liver enzyme functions. Your body uses nutrients differently at 4 AM than at 8 PM, even if you're eating breakfast at both times. Knowing this helps you see why your normal supplements might not feel right, and how to fix it.

The Non-Negotiables: Supplements That Earn Their Place

Not every supplement is good for fasting. These five are really helpful for people who are new to supplements during Ramadan:

1. Hydration Support – Electrolytes

Water isn't enough to stop the afternoon dehydration headaches during Ramadan. You lose sodium, potassium, and magnesium when you sweat and pee, even if you don't work out. Taking an electrolyte supplement when you break your fast at Iftar and during Suhoor, keeps your body's fluids balanced.

Look for electrolyte supplements without sugar or artificial coloring. You just want to replace minerals, not add calories. If you're wondering is protein is necessary during Ramadan, the answer is that electrolytes are more important. Yes, protein matters, but without enough water, dehydration makes everything worse.

2. Vitamin D3 with K2

Many people don't get enough vitamin D in UAE even if we live where it's sunny. Working in an office, wearing modest clothes, and staying inside with few outdoor activities limit how much sun we get. During Ramadan, being outside less makes it even worse.

Vitamin D supplements help support immune system during this holy month when most are not getting enough sleep and eating differently. Taking Vitamin D3 with K2 makes sure calcium is well directed to your bones instead of the soft parts of your body. Take this supplement with your biggest meal, usually when you break your fast at Iftar.

3. Magnesium Glycinate

Changing your schedule, not having caffeine as usual, and sleeping at odd hours uses up magnesium in your body fast. Magnesium is a mineral that helps with over 300 bio chemical reactions in your body, like stopping headaches and reducing muscle cramps that happen when you're fasting.

The Magnesium glycinate specifically is absorbed well into the body without giving you that laxative effect that comes with magnesium Oxide or Magnesium Citrate. Take Magnesium Glycinate at Suhoor with food so the levels last through the day.

4. Omega-3 Fatty Acids

Omega 3 is important to help your body deal with inflammation triggered with your dietary patterns change during Ramadan. Omega-3s also help with cognitive functions keeping you thinking clearly even when you feel tired in the afternoon. It also helps protect your heart health especially when you eat more fatty foods during iftar.

5. CoQ10 for Energy

For better cellular energy production your cells need Coenzyme Q10, especially in your heart and muscles. Fasting can lower the levels of CoQ10 in your body, which makes you feel tired in the middle of the afternoon. Taking the COQ10 ubiquinol form, which is a form your body uses better than ubiquinone, helps you have sustainable energy without any stimulant.

Supplements to Avoid: What to Skip During Ramadan

Some regular supplements can cause issues when you're fasting, they include:

1. Iron Supplements. Avoid, unless a doctor has prescribed it. Iron supplements may irritate your stomach and may cause constipation, which is already a problem when you don't drink much water during the day. Unless a blood test confirms that you need it, don't take Iron during Ramadan. If you have to take iron supplements, do it when you break your fast at Iftar with food that has vitamin C. Never take Iron supplements at Suhoor.
2. Fiber supplements. Although fiber supplements are good for your stomach and gut health, taking a lot of fiber during Ramadan can make you feel bloated and gassy when you don't drink enough fluids. Get your fiber from dates, vegetables, and whole grains instead.
3. Pre-workout Supplements. Combining caffeine, creatine, and supplement ingredients that open up your blood vessels, is a bad idea on an empty stomach. These pre-workout supplements can make you feel like your heart is racing, make you dizzy, and like your blood pressure is dropping. If you work out before your Iftar meal, use only electrolytes and your body's natural energy.
4. Fat-burners and thermogenic. Fasting already makes your body release hormones like norepinephrine and growth hormones. These hormones stimulate you. Adding stimulants that puts stress on your cardiovascular system and affects your sleep when you need to rest is most definitely a bad idea.

5 Mistakes to Avoid with Ramadan Supplement

Mistake 1: Taking Fat-Soluble Vitamins on an Empty Stomach

Vitamins A, D, E, and K need fat to be absorbed properly. Taking them without food during Suhoor is a waste. You won't get any benefit from them. Always take these vitamins with your meal at Iftar.

Mistake 2: Starting All Supplements at Once

If you begin taking electrolytes, magnesium, omega-3s, probiotics, and collagen all at once and feel bad, you won't know which one is causing the issue. Begin with hydration and vitamin D first. Then, add one supplement at a time to see how your body reacts.

Mistake 3: Taking Iron at Suhoor

Taking iron on an empty stomach can lead to nausea and constipation. If you need iron and only if a doctor prescribed it, take it at Iftar with Vitamin C. Avoid taking it at Suhoor.

Mistake 4: Gulping Water Instead of Sipping

Drinking a lot of water right before bed will have you running to the bathroom all night. Space out your water intake from Iftar to Suhoor. Sip it throughout the evening instead of all at once.

Mistake 5: Using Pre-Workout Before Fasting Workouts

Taking pre-workout on an empty stomach can cause heart palpitations, dizziness, and dehydration. If you work out before Iftar, stick to electrolytes only. Save the pre-workout until after you've eaten.

Timing: When Ramadan Supplements Work Best

The time in which you take supplements during Ramadan affect how effective they are for you. In Ramadan, you have two main times:

Iftar usually at Sunset: Breaking the Fast

This is the best window for absorption because your stomach starts working again after 14+ hours of rest. It now makes more enzymes and its more sensitive to insulin. This is the best time to take supplements like:

• Fat Soluble Vitamins like Vitamin D, Vitamin K2 and Vitamin E
• Omega-3 fatty acids
• CoQ10 Supplements
• Minerals that could potentially irritate the stomach like iron, if prescribed

Take these with your first foods, dates, soup, or your main Iftar meal, this is to ensure maximum absorption and not irritate your stomach.

Suhoor: Sustenance for the Day

This is the best window for supplements that release slowly because this is your last meal that needs to last you through the day. Therefore, focus on:

• Magnesium that releases slowly
• B-complex vitamins to help with energy
• Hydration Supplements like electrolytes, not just water

Halal collagen supplement that gives you amino acids that protect your skin and joints when you're not drinking enough fluids.

Don't take supplements right before sleeping. Wait 30 to 45 minutes so you don't get heartburn when you lie down.

Special Considerations for Specific Goals

For Skin Health:

Fasting starts a cleaning process in your cells known as Autophagy. This process helps your skin in the long run, but not drinking enough fluids and stress can make your skin look dull. Skincare supplements with antioxidants, especially vitamin C and E, protect against oxidative stress during fasting. Take these when you break your fast with healthy fats.

For Athletic

Working out during Ramadan needs special kind of support. Besides electrolytes, consider branched-chain amino acids also known as BCAAs at Suhoor to keep your muscles strong. Protein works best when you eat it with food instead of as shakes that may make insulin rise too fast. Research suggests complete proteins or EAAs also known as essential amino acids might work better than just BCAAs. If dairy works for you, try milk at Suhoor for natural, complete protein.

For Families

If you're giving kids supplements to kids during Ramadan, give them Vitamin K2 D3, omega-3s supplements, and basic multivitamins when you break your fast since that's when they eat the most. Don't give them the same amount as adults, kids need different amounts, especially for fat soluble vitamins since too much can be dangerous.

How To Choose Supplements During Ramadan

There are now more halal supplements in the market, but they don't all fit fasting needs:

1. Check the ingredients. Some gelatin capsules might not be halal as they may contain non halal ingredients. Find capsules made from vegetable cellulose or halal certified gelatin.
2. Avoid liquid sugar. Some natural supplements have honey or glycerin, which add calories to your diet when you don't eat for many hours.
3. Look for testing by a third party. USP or NSF certification means the label is right, which is important when you need to take things at certain times.

Find wellness supplements for Ramadan, which often have electrolytes and adaptogenic herbs that help you handle stress.

The First-Timer's Supplement During Ramadan Plan

Week 1: Find out Which Supplements Work

Start with hydration and vitamin D3. Your body is just starting to get used to fasting, so adding too many supplements will make it hard to know what's working.

Week 2: Add Magnesium

Slowly introduce Magnesium Glycinate at Suhoor if you have muscle cramps or trouble sleeping.

Week 3: Start Layering Supplements Strategically

Add omega-3s and any other supplements that fit your goals like a skin care supplement, an Immunity boosting supplement or an energy support supplement.

Week 4: Optimize

Take assessment of what’s helping. Energy supplements? Sleep supplements? Skin supplements? Stop taking supplements that don't seem to help.

This plan will help you avoid the mistake of starting Ramadan with a lot of supplements that might not work well with fasting.

When to Seek Professional Guidance

Some health issues mean you should always ask a doctor before taking supplements during Ramadan. These conditions include:

• Diabetes or problems with blood sugar
• Kidney problems which may require you to limit electrolytes
• Autoimmune conditions or if you're taking medicine that suppresses your immune system
• If you’re pregnant or breastfeeding
• Having a history of eating disorders

A wellness supplement routine should make Ramadan supplement experience better and not cause health problems. If you're not sure, consult a doctor who knows the history of your health and fasting response.

Conclusions: Supplements During Ramadan for Beginners

Ramadan supplements aren't just for supplying nutrients, they're for helping you stay healthy when your body is stressed. So, start slowly. Focus on staying hydrated and getting vitamin D. Add one supplement at a time. Listen to your body more than marketing claims.

Ramadan is about discipline, in what we eat and even with wellness supplements. Only take what you need when it benefits you and trust your body. A successful Ramadan is about feeling good at the end, not how many supplements you consumed.

FAQs: Questions about Ramadan Supplements Answered

Can I take probiotics during Ramadan? Will they work on an empty stomach?

Yes, you can take probiotics during Ramadan. They might even work better on an empty stomach due to reduced stomach acid. You can take them at Suhoor with food. This is a good option for most people as food reduces stomach acid and provides food for good gut bacteria. If your probiotic is acid-resistant, take it 2 to 3 hours after eating.

Make sure your probiotic has:

• Halal Certification for the gelatin
• Multiple strains like Lactobacillus and Bifidobacterium
• Between 10 to 50 billion CFU
• Can combine well with foods like dates, bananas, oats, and vegetables.

For best results, take them at same time every day. Suhoor is the simplest time for many.

What supplements help with Ramadan headaches?

During Ramadan, headaches often stem from dehydration, electrolyte imbalances, or caffeine reduction. The following supplements may help:

• Electrolytes: Replenish sodium, potassium, and magnesium. Take at Suhoor and Iftar.
• Magnesium Glycinate: Helps to calm nerves and prevent tension headaches. Take with food at Suhoor.
• Vitamin B-Complex: Supports nerve function and energy. Take with food at Iftar.
• CoQ10: Might help prevent migraines based on some research studies. Take with food at Iftar.

Quick Tips:

• Add a little salt to your water at Suhoor.
• If you regularly drink caffeine, have a small cup at Suhoor or Iftar.
• Drink water steadily during the night. Please see our Ramadan Hydration Guide

See a doctor if headaches are severe, happen daily and are accompanied by vision changes

Can I take pre-workout during Ramadan?

Typical pre-workout powders aren't a good idea during Ramadan because they often have a lot of caffeine, stimulants, and ingredients that widen blood vessels. Taking these on an empty stomach may lead to heart palpitations, dizziness, nausea, blood pressure drops, and dehydration.

Here's a better plan if you work out:

• Before Iftar: Stick to electrolytes only. Avoid stimulants. Keep your workouts moderate, around 30 to 45 minutes.
• After Iftar: Try half a dose of your pre-workout or black coffee or green tea. Take them about 30 minutes before workout. Eat something light like dates and a banana 1 to 2 hours before your workout.

During Ramadan, consider these alternatives:

• Electrolytes
• Caffeine from coffee or tea if you train after Iftar
• Beta-alanine which you can take anytime at Iftar

In short, skip the regular pre-workout. Your body is already burning fat. Help it with electrolytes instead of stimulants.

I have diabetes. Can I take supplements while fasting?

Talk to your doctor before fasting. Your blood sugar is the top priority. If your doctor says it’s okay to fast, these supplements MIGHT help. Make sure you get approval from your doctor first.

• Magnesium Glycinate: Helps insulin sensitivity. Take it at Suhoor or Iftar with food.
• Chromium: May improve insulin sensitivity. Take it at Iftar with food.
• Alpha-Lipoic Acid (ALA): An antioxidant and may improve sensitivity. Take it at Iftar with food.
• Vitamin D3: Being low on Vitamin D3 affects insulin function. Take it at Iftar with food.
• Cinnamon (Ceylon): May lower glucose a bit. Take it with food.

Supplements to skip:

• High-dose Vitamin B3 (Niacin): It can raise glucose.
• High-dose Vitamin C: It might mess with your glucose readings.
• Energy drinks with stimulants: They can make glucose spike.
• Liquid supplements with hidden sugars

Very Important:

• Check your glucose before and after Iftar.
• If you feel unwell, check glucose right away.
• Don’t change diabetes meds without asking your doctor.

What supplements help with high blood pressure during Ramadan?

If you have high blood pressure, talk to your doctor before fasting, as your medication might need adjusting. If your doctor says it’s okay to fast. There are some supplements that may help. You must get your doctor’s approval to start these supplements:

• Magnesium Glycinate: Relaxes blood vessels. Take with food at Suhoor or Iftar.
• Omega-3 Fatty Acids: Reduces inflammation and supports heart health. Take with food at Iftar.
• CoQ10: Supports heart muscle energy. Take with food at Iftar.
• Garlic Extract: Can modestly lower blood pressure. Take with food.
• Hibiscus tea: May mildly lower blood pressure. Drink at Iftar or Suhoor.

Supplements to avoid:

• High-dose caffeine or stimulants like pre-workouts or fat burners
• Licorice root as it raises blood pressure
• High-sodium electrolyte tablets. Make sure to check the labels

If you're on blood pressure meds like ACE inhibitors, or ARBs, don't take potassium supplements without your doctor's approval.

Keeping your blood pressure in check during Ramadan means taking your meds on time, watching your salt intake, staying hydrated, and managing stress. Supplements are just helpers.

What supplements should women prioritize during Ramadan?

During Ramadan, women should pay attention to their specific nutrition needs:

• Iron: If a blood test shows you're low, and you are prescribed. Take iron with Vitamin C at Iftar. Never take it on an empty stomach.
• Calcium: Get 1000mg daily from food and supplements, split between Iftar and Suhoor, as intake often decreases during Ramadan.
• Vitamin D3 + K2: Many women may not have enough. Take it with food at Iftar for bones, immunity, and mood support.
• Magnesium Glycinate: Have it at Suhoor or before bed to ease cramps, sleep, hormones and headaches.
• B-Complex: Take with food at Iftar for energy, mood, hair, and skin.
• Omega-3: Take with food at Iftar for brain health, skin, and joints.

Avoid high-dose stimulants and random women's blends. Single targeted supplements for women are better.

What supplements help with sleep during Ramadan? I can't stay asleep.

Interrupted sleep is a common issue during Ramadan. Here's what you can try:

• Magnesium Glycinate: It calms your nervous system and relaxes muscles. 
• Melatonin: It signals bedtime and helps reset your sleep. Start with a low dose, like 1 to 3mg, one to two hours before bed. Use it only for the first week to adjust, and not every night. Also, more isn't better; start with 1mg. Melatonin is not for long-term use.
• L-Theanine: It calms a racing mind without making you too sleepy. Take 100 to 200mg with magnesium before bed.
• Ashwagandha: It lowers cortisol. Take 300 to 600mg at Iftar with food.
• Zinc: It helps sleep quality. Take 15 to 30mg at Iftar with food.

Other tips for better sleep. These tips are better than supplements:

• Finish eating two hours before bed.
• Dim the lights after Isha to avoid blue light.
• Drink most of your water between Iftar and midnight, then reduce your intake.
• Go to bed right after Taraweeh instead of staying up late.

Start with magnesium glycinate and add others if needed. Good sleep habits are most important.

Can I take creatine during Ramadan? Will it dehydrate me?

Yes, you can take creatine while fasting, and you probably should. The idea that creatine causes dehydration has been disproven. Creatine won't dehydrate you if you drink plenty of water. During Ramadan, it's trickier to drink enough, so you need to be careful. Here's how to take creatine during Ramadan:

• Dose: 5g daily
• When: Right after Iftar, with food and lots of water
• Skip the loading phase: Taking 20g a day during Ramadan can cause stomach problems.
• Stay hydrated: Drink 2.5 to 3 liters of water between Iftar and Suhoor.
• Add electrolytes to at least one water bottle.

If you get headaches or your urine is dark, stop taking creatine until you're better hydrated.

Avoid creatine if you have kidney problems, can't drink enough water at night or you experience bloating as you may need to try a micronized form of creatine

Basically: Take 5g of creatine daily at Iftar, make sure you drink enough water, and you'll maintain your muscle and strength all month long.

What supplements help with Ramadan fatigue and low energy?

That afternoon fatigue during Ramadan? Here's how to fight it:

• Take electrolytes first: Often, fatigue is just dehydration. So, tackle dehydration first by taking electrolytes at Suhoor and Iftar. Make sure to get sugar-free electrolyte powders with sodium, potassium, and magnesium.
• Energy boosting supplements like Vitamin B-Complex, CoQ10 Ubiquinol, Magnesium Glycinate, Ashwagandha and Rhodiola can help in energy metabolism and fighting mental and physical drain
• The best energy tip: Your Suhoor meal is super important. Make sure to incorporate Complex carbs like oats and whole grains for steady energy, Protein like eggs and yogurt to keep you full longer, healthy fats of nuts and avocado to provide lasting fuel and make sure to skip sugar to avoid energy crashes.

See a doctor if you're extremely tired or short of breath, check your iron or ferritin levels and vitamin D levels. Low levels of these nutrients can cause major fatigue.

Can I take collagen supplements during Ramadan? Will it break my fast?

Eating anything during fasting hours will break your fast. Although you can take collagen during Iftar or Suhoor.  Collagen is a protein. Taking collagen during Ramadan Can help:

• Refresh Fasting Skin which can be stressed skin that is dry and dullness.
• Support skin elasticity and hydrated.
• Helps joints pain and gut health

Good times to take collagen during ramadan is at Suhoor time where you can mix your collagen peptide powder into yoghurt, oats or milk. Collagen during Suhoor gives you amino acids that last all day. Help you feel full longer and support skin and joint health while fasting.

You can also take collagen during Iftar by mixing it into soups, smoothies, or water. It assists recovery after fasting, absorbs well with other nutrients. Make sure to choose the appropriate collagen that is certified Halal, unflavored and easier to mix into foods.

Pro tip: Add collagen to your Suhoor smoothie with banana, milk, and almond butter. You get protein, fats, and collagen in one meal.