10 best supplements to take during Ramadan, reviewed
Taking supplements during Ramadan is of the best ways to support your body while fasting. As a Muslim woman who's also anaemic and has chronic insomnia, I know all about the two o’clock slump in the afternoon. That is, when all energy seems to dissipate after hours without food and a newly-disrupted sleeping pattern (at this point, a rumbly belly is the least of your problems).
With Ramadan falling on the ninth month of the Muslim calendar, requiring abstention from food and water during daylight hours, it can be famously taxing on the body and requires lots of planning as well as discipline. Yet getting vital nutrients – important for energy levels, hydration and overall health – through meals alone can be a real challenge, especially for those who find themselves with little time or energy to cook during the day.
Thankfully, a few halal supplements can certainly help with fatigue and supporting your immune system for the duration of Ramadan. Whether it's multivitamins, electrolytes and probiotics, or iron, collagen and omega-3 supplements, there are plenty of Ramadan supplements that can help you get through the holy month while prioritising your energy levels and sleep.
Below, I've put together a definitive edit of the most effective nutritionist-approved formulas to take during Ramadan, including those that I swear by on the daily.
Meet the experts
- Fareeha Jay, registered dietician.
- Natalie Ferrigno, health and wellness coach with a specialist interest in fasting.
What are some of the best supplements to take during Ramadan?
“During Ramadan, it is always better to get all your nutrients from food,” says registered dietician Fareeha Jay. “However, people often cannot fulfil all their needs simultaneously because of limited eating hours.”
Health and wellness coach Natalie Ferrigno agrees. “As during Ramadan people fast with nothing, not even water, supplements wouldn’t be what I would advise as a rule. Water and unprocessed food is the first port of call.” However, supplements can aid your body during the fasting period, she says, especially as some people experience lethargy and brain fog.
Fasting, which occurs when the body depletes its sugar reserves after a period without food and begins to burn fat, has been demonstrated – when practiced mindfully – to provide potential health benefits. In 2023, a study found that intermittent fasting three days per week can reduce the risk of type 2 diabetes, while another scientific review found that it can help fight inflammation. Fasting can also help to lower blood pressure and cholesterol.
For Muslims worldwide, Ramadan is not just about the health benefits, but also a time for reflection, prayer and community. Yet some people find this period more challenging than others, experiencing frequent hunger pangs, headaches and reduced energy levels. The change in sleep patterns can prove difficult too.
Bear in mind that this article is not a substitute for professional medical advice. Multivitamins are not a substitute for a healthy, balanced diet. We strongly recommend that you speak to your doctor, nutritionist and/or dietitian to ensure that you're getting all the vitamins and minerals your body needs.
Ahead, our edit of the best supplements to take during Ramadan, reviewed.
365 Vegan Multivitamin Tablets by Nutravita
- Dosage: 1 tablet a day.
- Benefits: Supports immune system and muscle function.
Why we love it: This one-a-day vegan multivitamin for adults contains 26 vitamins and minerals essential in reducing fatigue, and maintaining normal immunity as well as muscle function. As the multivitamins are vegan, they do not contain ingredients from non-halal sources.
Impact Whey Protein by MyProtein
- Dosage: 1 serving of 23g of powder.
- Benefits: High in protein, 114kcal per serving and 40 flavours to choose from.
Why we love it: “For some people, protein intake during Ramadan can be a problem, specifically if they are vegan or vegetarian,” says Jay. “Having less protein in your diet can weaken the immune system. People might start losing muscle mass, and it may impact their skin and hair.” Protein powders, like MyProtein’s Impact Whey, can boost protein intake and be mixed with water or blended with fruit. This go-to source for convenient high-quality protein also contains essential amino acids, which help to build and repair new muscle.
Wild Nutrition Pure Strength Omega 3 Supplement
- Dosage: 4 Omega 3 soft gels a day, with or without food.
- Benefits: Supporting brain function, heart health and eye health.
Why we love it: “Omega-3 fatty acids are essential fatty acids vital for heart health, the immune system and hormone systems,” says Jay. Wild Nutrition not only provides vital fish oils free of contaminants such as PCVs and heavy metals, but the company is also a Certified B Corp, which means the business is meeting high standards of social and environmental performance, putting sustainability first.
Better You D4000 Vitamin D Daily Oral Spray Peppermint Flavour
- Dosage: Daily oral spray.
- Benefits: Helps regulate the amount of calcium and phosphate in the body, which supports a normal immune system and maintains normal bones and teeth.
Why we love it: “Most of the vitamin D is made under the skin when exposed to sunlight. During Ramadan, many people stay indoors, either praying or trying not to go out to restore energy,” says Jay. Therefore, it’s important to include Vitamin D as a supplement. The award-winning BetterYou daily oral spray has a maximum-strength formula to elevate and maintain vitamin D levels. Spraying vitamin D means it’s more easily absorbed by our bodies than other forms of vitamin D.
- Dosage: Mix one packet with 500ml of water.
- Benefits: Regulates fluid balance, blood pressure and increases the absorption of certain nutrients through the gut.
Why we love it: “People who are physically active and exercise regularly during Ramadan might need to consume certain electrolytes such as potassium, calcium, and sodium,” says Jay. Electrolytes like LMNT are beneficial during Ramadan because they help replenish essential minerals lost during fasting, aiding in hydration and overall well-being. “Adding an electrolyte supplement like LMNT will help energy levels, aid sleep and help the brain to function better,” adds Ferrigno.
- Dosage: 1 capsule, once a day. With or without food.
- Benefits: Can help improve digestion and restore the balance of beneficial gut bacteria.
Why we love it: “When fasting, the gut has a chance to repair, so meal times are an excellent opportunity to replenish the gut for a healthy microbiome,” says Ferrigno, recommending sauerkraut, kimchi or probiotic yoghurt. The next best thing is getting probiotic supplements, like the Heights Biotic, which is not only GLAMOUR-approved but also contains a minimum of 20bn CFU (the number of alive and active microorganisms) in a single daily capsule.
Dirtea Cordyceps Mushroom Powder
- Dosage: Add 2g of powder to a cup of hot water. Can be mixed with coffee, shakes and smoothies.
- Benefits: Supports cellular energy metabolism, improving physical performance and energy levels.
Why we love it: “Cordyceps, a mushroom powder known to boost energy levels and vitamin B,” says Ferrigno. DIRTEA products use exclusively organically-grown mushrooms in their powders with pure, pesticide-free ingredients directly harvested from nature. Each batch is also third-party tested for quality and purity. You can also use the Cordyceps Mushroom Powder in suggested recipes on DIRTEA’s website.
Zooki Liposomal Vitamin C 1000mg Liquid
- Dosage: Take 1 sachet daily.
- Benefits: Supports your immune system, boosts energy levels.
Why we love it: It's not uncommon that our immunity system may be a little more vulnerable due to disturbed sleep patterns that come with observing Ramadan, so supporting your body with quality vitamin C supplements is definitely never a bad idea. These award-winning and nutritionist-approved vitamin C sachets ensure better absorption – all thanks to the special technology that wraps vitamin C inside tiny bubbles called “liposomes,” therefore protecting it from the harsher environments of our digestive systems.
- Dosage: Take 2 tablespoons a day.
- Benefits: Supports immunity, improves energy levels and aids digestion.
Why we love it: Sea moss gel has become the new trending supplement, but that's far from the only reason as to why you might benefit from taking it. Containing 92 out of the 102 essential minerals, this natural sea moss gel supplement will help support your immune system, boost your energy levels and provide prebiotic fibers that support a healthy gut, therefore aiding digestion.
Mother Made Focus Lions Mane Capsules
- Dosage: Take 1-2 capsules daily in the morning.
- Benefits: Increases mental clarity and improves focus, helps decrease brain fog.
Why we love it: Made from 100% natural ingredients, the Mother Made Lion's Mane supplements offer a great solution for those of us looking to improve our focus and decrease brain fog (both of which are equally as important during Ramadan). For the uninitiated, Lion's Mane packs a number of benefits, including stimulating the production of the nerve growth factor, which can help improve cognitive abilities in the long run. It can also help support support the immune system, making it a great all-rounder supplement to implement in your daily routine.
