No, magnesium does not break a fast, in its simplest form, magnesium is an electrolyte with no calories and can not break a fast.
This is true for most forms of magnesium (powder, capsules) and types (calm magnesium, magnesium citrate, magnesium glycinate, and others) – they all do not break a fast.
It’s however important to keep in mind the following:
First, magnesium supplements come in different forms and from different brands, some may contain additives, if these additives contain calories or other fast-breaking ingredients, then that specific magnesium supplement will break your fast.
Make it a point to carefully scrutinize any magnesium supplement (read the full list of ingredients) to see whether it fits your fasting goals.
Avoid all magnesium supplements with sneaky additives or unclear labels.
So, Can You Take Magnesium While Fasting?
Yes, you can take magnesium while fasting, it will not break your fast since in its pure form, it does not have calories.
Magnesium supplements during fasting are also unlikely to stop autophagy and cause an insulin spike.
You should however put your fasting protocol into consideration and be picky with the kind of magnesium supplement you use during your fast.
If you want to replenish electrolytes when fasting, you can use the raw unflavored LMNT which has magnesium, sodium, and potassium all together.
How Much Magnesium Should You Take During A Fast?
During a fast, you should not take more than 350mg of magnesium per day, exceeding this amount could lead to adverse effects on your health.
That’s because the Tolerable Upper Intake Level for magnesium when fasting is 350 milligrams daily from supplements only.
Having an overdose of magnesium supplements during a fast can have undesirable side effects such as diarrhea, nausea, and cramping.
The Different Forms And Types Of Magnesium For Intermittent Fasting.
There are different types and forms of magnesium.
The different forms and types may have varying levels of bioavailability, absorption rates, and potential side effects.
Consequently, when choosing a magnesium supplement that is suitable for your fasting protocol, it is crucial to take both the form and type into consideration.
This section will help you with that.
Different Forms Of Magnesium Supplements And Which One Won’t Break Your Fast.
The forms of magnesium refer to the physical form in which the magnesium supplement is available.
The most common forms of magnesium supplements are capsules, tablets, powder, liquid, chewable tablets, effervescent tablets, and gummies.
If you have to take magnesium supplements during a fast, make sure the supplements are calorie-free and readily absorbed.
Most capsular forms of magnesium supplements will be calorie-free and are often the best for fasting since they will not break your fast.
Gummies and chewable tablets will likely contain some sugar/sweeteners which can break your fast.
To be safe, always read the product information and labels carefully, if it has any added sugar/sweeteners, it will be indicated.
Here is a table highlighting some of the special characteristics of the different forms in relation to fasting.
Hopefully, it will help you with prospecting.
| Form | Convenience to fasting |
|---|---|
| Capsules | Easy to take, convenient for on-the-go, and can be taken with water while fasting. |
| Tablets | Convenient for on-the-go, it may take longer to digest than liquid forms. |
| Powder | Versatile, you can mix it with water or other liquids, and may be helpful if you prefer not to swallow pills or tablets. |
| Liquid | Fastest-absorbing form and you can take it sublingually or add it to water, it’s convenient if you can’t swallow pills or tablets. |
| Chewable tablets | Easy to take, has a taste or texture some dislike, convenient for on-the-go. |
| Effervescent tabs | Convenient and easy to take, but may contain added sugars or other additives. |
| Gummies | May be more palatable, but may contain added sugars and calories. It’s not suitable if you are limiting calorie intake during fasting. |
Different Types Of Magnesium Supplements And Which One Won’t Break Your Fast.
The types of magnesium refer to the specific compound of magnesium that is used in the supplement.
Common types include magnesium citrate, magnesium oxide, magnesium glycinate, magnesium chloride, and magnesium sulfate.
When choosing a magnesium supplement for fasting, you should consider the absorption rate, bioavailability, and probable side effects of that specific type.
Some types of magnesium have higher levels of absorption and utilization by the body than others.
Magnesium citrate is the best magnesium for fasting, it is well-suited because it is highly bioavailable and is readily absorbed by the body.
Note that, magnesium citrate does not simply outdo the rest, it’s a tight race, and it’s hard to generally pick the best.
Magnesium citrate, magnesium glycinate, and magnesium threonate are all generally well-absorbed and tolerated by most people, making them suitable choices for fasting.
Whether or not these types of magnesium will break your fast will depend on the form you take.
For example, taking magnesium citrate that’s in gummies form will likely break your fast because gummies are likely to have added sugars for palatability, the same is unlikely to happen with the capsular forms.
On Natural Sources Of Magnesium.
Green leafy vegetables, nuts, legumes, seeds, and whole grains are usually the best and most natural sources of magnesium1.
But you can not consume them when fasting, hence you should resort to noncaloric supplements.
During your eating windows or intermittent fasting cheat days, make sure you consume enough of these natural sources of magnesium – this might eliminate the need for supplemental magnesium during short fasts.
What Are The Benefits Of Magnesium While Fasting?
For shorter fasts, you might get away with “not supplementing” with magnesium especially if you get enough magnesium from your diet, but if you are going for prolonged fasts, magnesium and other electrolytes like sodium and potassium are important.
Here are some of the benefits of taking magnesium while fasting.
- It replenishes your electrolyte levels.
When fasting, you can not get magnesium from your diet, and because of that, your levels might slightly diminish.
Adding a supplement will replenish your levels. - It alleviates muscle cramps and spasms.
Your levels of electrolytes are likely to go down during a fast, this may cause you to have muscle cramps, irritability, and general weakness.
Magnesium supplementation can alleviate these symptoms. - May help reduce your hunger and cravings.
Studies have shown that magnesium supplementation can improve insulin sensitivity and glucose regulation both of which affect hunger and craving. - It enhances energy production.
Magnesium is involved in ATP production, your body’s primary energy source.
Since magnesium levels can dip during prolonged fasting, supplementing can support energy production.
Studies have established that during prolonged fasts, your body can lose magnesium up to 5 times the normal rate.
That should have already shown you how important magnesium supplementation can be during a fast.
Many people who go into long fasts without magnesium supplementation are likely to fall into deficiency which can cause muscle cramps, irritability, fatigue, and weakness.
While the magnesium supplements don’t contain any calories to break your fast, they greatly alleviate these non-desirable low magnesium symptoms and at the same time improve your physical performance and energy levels.
Does Magnesium Break A Fast – Key Points.
Magnesium is an essential electrolyte, and like other electrolytes, it is calorie-free and it cannot break a fast.
However, some forms of magnesium like gummies might contain added sugar which can break your fast.
Prolonged fasts cause the kidneys to excrete magnesium dramatically, it’s therefore important to supplement with magnesium during long fasts.
For healthy people who get enough magnesium from their normal diet, magnesium supplements are not always necessary during short fasts.
Magnesium supplementation during fasting is important because it helps with physical performance and increases energy levels which usually dip with longer fasts.
