10 Best Supplement Choices for Fasting During Ramadan
Ramadan is a beautiful and sacred time of spiritual reflection, community, generosity, and self-discipline. But physically, fasting from dawn until sunset can challenge even the most health-conscious among us. With limited eating time, many people find it hard to get all the nutrients their body needs. That’s where smart supplementation comes in.
During fasting, your body uses stored energy and electrolytes, which you consume during Suhoor, but sometimes the compressed eating hours can make it harder to fit in all the vital nutrients your body craves. Incorporating supplements at suhoor and iftar helps bridge nutritional gaps, maintain energy levels, support immunity, and promote overall well-being throughout the month.
Below are 10 of the best supplements you can consider in Ramadan, which will help with balanced nutrition and energy, and are available or easily sourced alongside your shopping at Springs.
1. Multivitamins — The Backbone of Your Body
Multivitamin supplements are one of the simplest ways to make sure your body gets a broad spectrum of essential vitamins and minerals that might be missing from limited meals during Ramadan. These include B vitamins for energy metabolism, vitamin C for immunity, and minerals like zinc and magnesium for various body functions. Taking multivitamins with food at suhoor or iftar helps with absorption.
Our pick:
2. Vitamin B-Complex — Your Energy Buddy
Vitamin B-Complex supplements help convert the food you eat into energy, which is especially crucial when your eating window is short. These vitamins support metabolism and can help reduce fatigue and mental fog often experienced during long fasts.
3. Vitamin D — Sunshine in a Capsule
During Ramadan, we often miss the early morning sunshine as we go to sleep after Suhoor. And if you’re indoors a lot or fasting during winter/spring, vitamin D helps strengthen your immune system and supports bone health. It’s a vital nutrient for maintaining strength and overall well-being during Ramadan.
4. Vitamin C — Immune Support & Recovery
Vitamin C is well known for boosting the immune system and helping your body recover from oxidative stress, which can be more pronounced when your eating schedule changes. During Ramadan, you tend to feel dizzy and low energy, this is where Vitamin C comes to help as it helps abrosb iron better, supporting oxygen flow to your brain. Adding this antioxidant is a smart move for health during Ramadan.
5. Omega-3 Fatty Acids — Heart & Brain Support
Omega-3 supplements, which are often consumed through fish oil, support heart health, brain function, and even mood regulation. These healthy fats keep the body strong and can help balance inflammatory responses during a change in diet.
6. Probiotics — Your Gut Health Partner
Changes in diet, meal timings, and some unhealthy practices of having fried food can sometimes cause digestive irregularities during Ramadan. Probiotic supplements help maintain a healthy gut microbiome, improving digestion and supporting a strong immune system. Taking it after iftar is a plus point as it helps with bloating and improves the breakdown of food.
7. Electrolytes — Balance & Hydration Essentials
Fasting leads to fluid loss, not just food abstinence and dehydration can cause headaches, fatigue, or irritability. Electrolyte supplements (containing sodium, potassium, magnesium, etc.) help maintain fluid and mineral balance, especially when taken with suhoor to prepare your body for the day ahead.
Quick Tip: You can make a glass of electrolytes at home by just adding a bit of salt and squeezing a little lemon in a glass of water.
8. Magnesium — Muscle & Nerve Support
Magnesium does more than help muscles and nerves; it also supports sleep quality and reduces cramps. Sleep can be very chaotic, especially if you are working, and the best thing to add to your diet is a magnesium supplement for that sound sleep. It’s also a must if you’re active during Ramadan or notice tiredness in your legs and back by the afternoon.
9. Iron Supplements — Beat Fatigue & Weakness
Iron is especially helpful for women or anyone prone to iron deficiency; it helps maintain energy levels and prevent weakness. It prevents brain fog and dizziness in the afternoon. Because iron is best absorbed with food, taking it alongside suhoor or iftar snacks is ideal.
10. Protein Powder — Quick & Convenient Nutrition
It can sometimes be hard to meet your protein goal for the day during fasting, especially when you’re busy. This is where protein powders or shakes are a great way to support muscle maintenance and sustained energy. Many people mix a scoop with milk or yoghurt at suhoor for slow-release energy.
Pairing Supplements with Smart Ramadan Meals
Supplements are not a replacement for balanced meals; think of them as helpers. Make sure your suhoor and iftar include nutritious foods like dates, eggs, grains, fruits, yoghurt, and vegetables alongside your supplements. Combining food and supplements gives you the best chance of feeling energised, hydrated, and healthy every day of Ramadan.
And when you’re planning your groceries for Ramadan, make sure you add herbal teas, hydration drinks, vitamins and health boosters. Springs has a comprehensive collection of wellness products and supplements to explore online and in-store.
Remember: everybody is different. Start with the basics (multivitamins, electrolytes, B-complex) and see what your body responds to best. If you have specific health conditions, consult a healthcare professional before adding supplements. Your fast is sacred, support it with mindful nutrition and strength.