Intermittent fasting has surged in popularity as a health trend, with its potential benefits for weight loss, health, and longevity. By alternating periods of eating with periods of fasting, this dietary approach can influence the rate at which the body processes food. To maximise the advantages of intermittent fasting, it's possible to complement with vitamins.
What is intermittent fasting?
Intermittent fasting is a way of eating that alternates between periods of eating and fasting. It not about what you eat, but when you eat. Common methods include the 16/8 method (that’s 16 hours of not eating and 8 hours of eating) or the popular 5:2 diet (eating normally for five days and restricting calories for two non-consecutive days). This approach can lead to weight loss and other benefits by harnessing the body's natural processes during fasting periods, such as fat burning and cellular repair.
Top four benefits of intermittent fasting
- Fat loss - the primary benefit of intermittent fasting is its effectiveness for weight loss. Restricting the eating window helps create a calorie deficit, leading to weight loss over time. Additionally, fasting periods prompt our bodies to tap into fat stores for energy, encouraging fat burning.
- Heart health - intermittent fasting has been shown to support heart health by lowering blood pressure, improving cholesterol levels, and reducing the risk of cardiovascular diseases. Fasting periods stimulate autophagy, a cellular cleansing process that removes damaged cells and reduces oxidative stress, thus protecting against heart disease and other age-related conditions.
- Lowers blood pressure - intermittent fasting has been shown to support heart health by lowering blood pressure, improving cholesterol levels, and reducing the risk of heart diseases. Fasting periods stimulate a cleansing process that removes damaged cells, protects against heart disease and other age-related conditions.
- Brain benefits - including improved focus, mental clarity, and brain health. Fasting induces a protein that supports the growth and survival of neurons, enhancing cognitive function and potentially reducing the risk of neurodegenerative diseases.
How vitamins enhance intermittent fasting
To optimise the benefits of intermittent fasting, it's crucial to ensure that the body receives adequate nutrition during eating windows. Certain vitamins and minerals are essential for supporting metabolic processes, energy production, and overall health, especially during periods of fasting when nutrient intake may be limited.
Vitamin D - crucial for immune function, bone health, and mood regulation. Since intermittent fasting may reduce vitamin D absorption from food sources, ensuring adequate intake through supplementation or sun exposure becomes paramount.
Vitamin B12 - essential for energy metabolism, nerve function, and red blood cell production. Deficiency in vitamin B12 can lead to fatigue, weakness, and neurological problems. While vitamin B12 is primarily found in animal-derived foods, individuals following a vegan or vegetarian diet may need to supplement to meet their daily requirements, especially during fasting periods.
Omega-3 fatty acids are vital nutrients with anti-inflammatory properties and heart benefits. Incorporating omega-3 supplements or consuming fatty fish like salmon during eating windows can help support heart health and cognitive function, complementing the effects of intermittent fasting.
Antioxidant vitamins such as vitamin C and vitamin E play a crucial role in neutralising free radicals and protecting cells. Including antioxidant-rich foods like berries, citrus fruits, and nuts in your diet can bolster the body's defence, supporting overall health and longevity.
Intermittent fasting offers us numerous health benefits, including weight loss, improved metabolic health, and enhanced longevity. To maximise these benefits and ensure optimal nutrition, it's essential we complement intermittent fasting with a healthy balanced diet, exercise, and adequate vitamin intake.
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