The month of Ramadan is a special period marked by changes in dietary habits and daily lifestyle, as food intake is limited to two main meals: iftar and suhoor. This shift can directly affect Ramadan nutrition and the body’s needs for essential nutrients, especially vitamins and minerals. Therefore, interest increases in understanding the role of vitamins during Ramadan in supporting the health of those who fast and maintaining energy and concentration levels throughout the day.
Reports issued by global health authorities such as the World Health Organization (WHO) and the U.S. Office of Dietary Supplements (ODS) indicate that unbalanced diets—even if temporary—may lead to deficiencies in certain micronutrients, particularly if meals are not well planned. Hence, the importance of nutritional awareness during Ramadan, and understanding when food alone is sufficient and when Ramadan dietary supplements may be a supportive option for overall health.
The Impact of Fasting on the Body’s Nutritional Needs
Fasting for long hours leads to several physiological changes in the body, most notably:
A reduction in the number of daily meals
Limited diversity of food sources
Changes in the timing of nutrient absorption
Increased reliance on the body’s energy stores
If these changes are not compensated for with balanced nutrition, symptoms such as fatigue, headaches, or poor concentration may appear—symptoms that are sometimes linked to vitamin deficiencies during Ramadan.
The World Health Organization explains that the body needs specific daily amounts of vitamins and minerals to maintain vital functions, and that any imbalance in nutrition may affect immunity, metabolism, and the health of muscles and nerves.
The Most Important Vitamins for Fasting Individuals
What Are Vitamins and Why Does the Body Need Them?
B-Complex Vitamins
B vitamins play an essential role in:
Converting food into energy
Supporting the nervous system
Helping reduce feelings of fatigue
During Ramadan, consumption of some B-vitamin-rich foods such as whole grains and legumes may decrease, making it important to pay attention to these nutrients. Deficiency in vitamin B12 or B6 may be associated with fatigue and poor concentration.
Vitamin D
Vitamin D is one of the most commonly deficient vitamins, not only during Ramadan but throughout the year. It is essential for:
Bone health
Supporting the immune system
Aiding calcium absorption
Limited exposure to sunlight, along with restricted dietary sources, may make it difficult to obtain sufficient amounts during the fasting month, especially among older adults.
Vitamin C
Vitamin C is well known for its role in:
Supporting immune function
Protecting cells from oxidative stress
Improving iron absorption from plant-based sources
Including fresh fruits and vegetables in iftar and suhoor helps meet daily requirements, but some people may still not get enough, particularly with limited dietary variety.
The Role of Minerals in Maintaining Balance
What Is the Difference Between Vitamins and Minerals?
Alongside vitamins, minerals play an equally important role in supporting the health of those who fast. Key minerals include:
Iron
Iron is essential for the formation of hemoglobin, which carries oxygen in the blood. Iron deficiency may lead to fatigue and general weakness, especially in women.
Magnesium
Magnesium contributes to:
Supporting muscle and nerve function
Regulating blood pressure
Helping reduce fatigue
Reduced intake of nuts and whole grains during Ramadan may affect magnesium levels in some individuals.
Zinc
Zinc plays an important role in:
Immune support
Wound healing
Metabolic functions
The European Food Safety Authority (EFSA) highlights the importance of obtaining recommended amounts of zinc from food or supplements when necessary.
The Difference Between Food and Dietary Supplements
It is important to emphasize that:
A balanced diet is the primary source of vitamins and minerals.
However, some groups may find it difficult to meet their daily nutritional needs during Ramadan, such as:
Older adults
People with poor appetite
Those following restrictive diets
In such cases, supplements for fasting individuals may be a supportive option, provided that they are:
Used only when needed
Selected from trusted sources
Taken according to recommended doses from accredited health authorities
Best Times to Take Vitamins During Ramadan
Choosing the right timing helps improve absorption and reduce potential side effects.
Read more: How are vitamins absorbed in the body? The difference between water-soluble and fat-soluble vitamins.
Vitamins at Suhoor
B vitamins
Magnesium
These nutrients may help support energy levels and reduce fatigue during fasting hours.
Vitamins at Iftar
Vitamin D
Fat-soluble vitamins such as A and E
Taking them with the iftar meal improves absorption, especially when healthy fats are included.
Common Mistakes in Ramadan Nutrition
Despite growing awareness of healthy eating, some incorrect dietary habits remain common during Ramadan and may directly affect the health of those who fast, including:
1. Relying on One Large Meal
Eating a large amount of food in a short time may:
Strain the digestive system
Reduce nutrient absorption
Increase feelings of lethargy after iftar
2. Excessive Consumption of Sugars and Fats
Sweets and fried foods may provide quick energy, but they:
Do not supply sufficient vitamins or minerals
Can cause fluctuations in energy levels
3. Neglecting Fruits and Vegetables
Fruits and vegetables are essential sources of vitamins such as:
Vitamin C
Folic acid
Potassium
Their absence from meals may contribute to vitamin deficiencies during Ramadan.
4. Using Supplements Without Awareness
Taking supplements without knowing actual needs or without following medical recommendations may lead to:
Little or no benefit
In some cases, unwanted side effects
How to Choose Safe Supplements
Selecting the right dietary supplement is an important step to ensure safety and effectiveness. Regulatory bodies such as EFSA and ODS recommend the following guidelines:
Choose supplements from reputable and well-known companies
Ensure the label clearly states dosage and ingredients
Avoid products with exaggerated claims
Do not combine multiple supplements containing the same vitamin
When choosing supplements for fasting individuals, they should be:
Complementary to the diet
Appropriate for age and health condition
Aligned with the body’s daily nutritional needs
Integrated Nutritional Tips for Fasting Individuals
To achieve the best nutritional balance during Ramadan, health institutions recommend following several simple and effective guidelines:
Diversify Food Sources
Ensure your meals include:
Proteins (eggs, legumes, lean meats)
Complex carbohydrates (whole grains)
Healthy fats (olive oil, nuts)
Pay Attention to Suhoor
Choosing foods rich in fiber and protein helps:
Maintain a feeling of fullness
Support energy levels
Reduce fatigue during fasting hours
Drink Enough Water
Dehydration can affect vitamin absorption and overall physical performance, so it is recommended to spread water intake between iftar and suhoor.
Rely on Natural Foods First
Vegetables, fruits, whole grains, and nuts remain the best sources of nutrients, while supplements should only be a supportive option when needed.
Read more: Are foods enough to obtain vitamins, or do we need dietary supplements?
When Do You Need Medical Advice?
Although most healthy individuals can fast without issues, some situations require medical or nutritional consultation, such as:
Persistent fatigue or dizziness
Severe loss of appetite
Presence of chronic diseases
Pregnancy or breastfeeding
Regular use of medications
Recommendations from American medical associations indicate that supplement use should be based on real need rather than taken randomly, especially among sensitive groups.
Conclusion
Paying attention to vitamins during Ramadan is a fundamental part of maintaining health and energy throughout the month. Changes in meal patterns make nutritional planning essential to avoid vitamin deficiencies during Ramadan and to support overall well-being.
A balanced and varied diet is the foundation, while Ramadan dietary supplements can play a supportive role when needed—provided they are chosen carefully and used according to accredited health recommendations.
With proper nutritional awareness, Ramadan can be an opportunity to strengthen healthy habits and maintain vitality and activity without placing unnecessary strain on the body.
