Contents:
Medical Video: What supplements can you take while intermittent fasting? (Vitamins, Protein, BCAAs)
Everyone wants to have a body that is fresh and fit, not least in the fasting month. During the fasting month, you have to get up earlier than usual and your body does not get any nutrition for hours. The immune system is weakened so you are more easily tired and prone to disease. For this reason, many people feel the need to start taking vitamin C supplements. But, when is the right time to consume vitamin C when fasting?
Before finding out when the ideal time to take vitamin C during the month of Ramadan, it's good to first understand what the main function of vitamin C is for your health.
Benefits of vitamin C for health
One function of vitamin C is to increase your body's immunity by stimulating the production of white blood cells. Meanwhile, the antioxidants contained in vitamin C can help increase the body's energy, so it can prevent you from getting tired quickly.
Vitamin C itself can also support the function of the adrenal glands in the body, which regulates stress-triggering hormones and fatigue. Vitamin C is also needed in absorption of iron so that it can also help you avoid anemia. With all these functions, vitamin C supplements can help you increase your body's power and prevent you from fatigue.
One more benefit of vitamin C that should not be missed is increasing concentration and memory. Because, vitamins that are familiar with citrus fruits are able to maintain the function of various cells and tissues in the brain. Whereas when fasting, brain cognitive functions such as concentrating, remembering, and making decisions may decrease because the brain lacks oxygenated blood intake, and you also lack sleep.
Vitamin C also has an important role in protecting the body against the risk of heart disease, high blood pressure, flu, asthma, osteoarthritis, and cancer.
When is the best time to take vitamin C when fasting?
For some people, intake of vitamin C through food alone is not necessarily enough. Thus, in order to achieve optimal benefits, vitamin C supplementation during fasting may be needed. Some studies show that adults should consume at least 250 - 500 mg of vitamin C supplements twice a day for any benefit.
The best way to take vitamin C supplements while fasting is 2 times per day, which is one time at dawn and another after breaking the fast. Consumed before or after eating is actually not a problem.
But for those of you who have a sensitive stomach or have stomach acid problems, it's good to avoid taking high-dose vitamin C supplements before eating. Large doses of vitamin C in the stomach can increase stomach acid levels, causing heartburn or other digestive symptoms.
Also keep in mind that aside from supplements, intake of vitamin C during fasting can also come from foods you eat at dawn and breaking fast. For example, the recommended amount of vitamin C for adult women is 75 mg and 90 mg for adult men. This number alone can be fulfilled by one medium size fresh orange. Therefore, also pay attention to your eating menu during fasting - Does it contain enough vitamin C or not.
