Supplements: what's actually worth it

Almost nothing — except electrolytes.

Key points

• Sodium, magnesium and (from food) potassium are the only supplements with strong evidence for making fasting easier and safer.
• Creatine (3–5 g/day) helps preserve strength and muscle while losing weight and has essentially no calories.
• Caffeine and green tea (EGCG) modestly increase fat oxidation — helpful, not transformative.
• “Fat burners”, apple cider vinegar, ketone salts and detox teas: no meaningful evidence for fat loss. Save your money.
• On multi-day fasts, a basic multivitamin and vitamin D (if you're deficient) are reasonable. Ask your doctor about anything else.

Hunger Wave provides general educational information based on published research. It is not medical advice and does not replace a consultation with a healthcare professional. Stop fasting and seek help if you feel unwell.