In this list, you’ll find a broken-down explanation of each additive. It’s written in simple language for easy review. This page is updated several times a month so be sure to bookmark it.
Use CTRL+F as an easy way to find additives on our list.
Chart last updated April 27, 22 by Dr. Irene Mazzuca
| Additive | Information | |
| Stevia | – Sweetener – Read the label to make sure maltodextrin is not added – Better in green power form – Not digested or absorbed in the GI tract – Does not stimulate the gut – Zero-calorie and protein-free – No impact on autophagy or ketosis | |
| Sugar | – Sweetener – Causes glucose and insulin spike – Stimulates the brain to release feel-good brain chemicals such as dopamine and serotonin, like a drug – It may make your body craves more after the initial high | |
| Sucralose | – Sweetener – Even it does not cause insulin spikes, it can impact the metabolism – Stimulates hormone secretion in the gut | |
| Aspartame | – Sweetener – Made up of amino acids – Contains phenylalanine that inhibits autophagy – Over time, it can change the gut microbiome and decrease insulin resistance | |
| Saccharin | – Extremely sweet – Slow absorption – No impact on autophagy – It may have some impact on insulin – It can disrupt gut bacteria – It has been shown to cause liver inflammation | |
| Maltodextrin | – Will raise your blood sugar level higher than table sugar – 4 calories/gram, like sugar – It comes from GMO corn – It can cause side effects like allergic reactions and bacteria associated intestinal disorders | |
| Dextrose | – Sweetener very similar to glucose – The body can quickly use it for energy – It causes body effects analogous to sugar | |
| Acesulfame potassium | – Typically coupled with artificial sweeteners – Flavor enhancers, are very sweet – Stable when heated – It has been shown to disrupt the gut biome – It has been linked to cancer and thyroid damage | |
| Neotame | – Made of 2 amino [im1] acids – Obtained by N-alkylating aspartame – It seems safe but more studies are required | |
| L-Leucine | – It inhibits autophagy – It stimulates insulin release | |
| Creatine | – It is calorie-free and it does not affect blood sugar – Many creatine supplements contain added sugar, then they will spike insulin and break the fast | |
| Electrolytes | – Mineral salts – If pure, they have no macronutrients or calories – Electrolyte supplements do break a fast cause they are typically added with sugar | |
| Caffeine | – Black coffee does not break the fast – It stimulates gastrin and promotes gut activity – It may boost autophagy and ketosis | |
| Vitamin B | – Vitamins themselves do not have calories and do not break a fast – Some supplements may contain sugars | |
| Sodium Benzoate | – Preservative-harsh ingredient – It is used in pharmaceuticals – In soft drinks, it may form benzene It can alter insulin and glucose homeostasis | |
| Potassium sorbate | – A preservative – It is known as E202 – It may increase insulin resistance | |
| Natural Flavors | Generally, yes but not a major cause for concern | |
| Coenzyme q10 | – Coenzyme q10 itself does not have calories and does not break a fast – Some supplements may contain sugars | |
| Cyanocobalamin | – Cyanocobalamin itself does not have calories and does not break a fast – Some supplements may contain sugars | |
| Beta-Alanine | – It is a non-proteinogenic amino acid – It aids in building muscle mass |
| L-Theanine | – Amino acid – Helps you relax – signals the brain to help regulate mood and concentration – may also improve sleep quality – mostly found in teas (Green tea contains the most) | |
| Taurine | – Amino acid – Antioxidant and anti-inflammatory effects – Boosts energy performance – Improves heart health – It may regulate adipose-tissue-derived factors – useful in a weight-loss diet the amino acids do technically break a fast, but the insulin response is minimum (spike similar to that of water), so it will not reduce any of the potential health benefits of fasting* | |
| L- citrulline malate | – can help muscle fatigue and accelerate the recovery – it improves strength and endurance – always check that the supplement does not contain added sugar | |
| Glucuronolactone | – natural metabolite in the liver – derived from glucose – antioxidant – it is rapidly processed – as it is a form of sugar, it causes a metabolic response | |
| N-acetyl-L-carnitine HCl | – amino acid – helps the body to make energy from fat – benefits the nervous system | |
| L-tyrosine | – amino acid – helps mood stability – it’s better to take it on an empty stomach | |
| Choline Bitartrate | – molecule similar to vitamin b – also called vitamin J – acts as a precursor for acetylcholine synthesis, a neurotransmitter – enhances athletic performance – reduces cholesterol levels and helps in weight loss – it may boost memory performance | |
| N-Acetyl-L-Tyrosine | – amino acid – also called NALT – a highly bio-available form of tyrosine, more water-soluble but with a lower conversion rate to tyrosine in the body – a nootropic precursor necessary to replenish neurotransmitters e.g., epinephrine, norepinephrine, and dopamine – it has anti-stress effects – it limits cognitive impairment incurred by fast-state hunger – it can increase thyroid hormones | |
| Adenosine-5 Triphosphate Disodium Salt (ATP) | – commonly used by athletes as ergogenic aids – reduces muscle fatigue – supplements are not orally bio-available – increases uric acid concentrations | |
| Fruit Powder | – it is dried fruit finely ground – used as a natural flavoring – it contains fruit sugar, then calories – it causes a glycemic and insulin response | |
| Maltodextrin | – raises blood sugar levels higher than table sugar – 4 calories/gram, like sugar – it comes from GMO corn – it can cause side effects like allergic reactions and bacteria associated intestinal disorders | |
| Malic Acid | – alpha-hydroxy acid found in certain fruits – plays a role in the energy production in the body – usually bound with L-citrulline in citrulline malate (L-arginine) components – boosts sports performance – used as a food additive, as medicine for dry mouth, as a skin-care ingredient in cosmetics – it might lower blood pressure – if taken in a supplement with added sugars, it may break a fast | |
| Citric Acid | – alpha-hydroxy acid found in citrus fruits – in its natural form it is an antioxidant and anti-inflammatory – it can be made from GMO, and it can derive from a fungus – can cause mold allergies – used as a preservative – if taken in a supplement with added sugars, it may break a fast | |
| Natural Flavors | – flavor enhancers – created from substances extracted from plant or animal sources – a natural flavor mixture may contain chemicals – can contain spices, fruit, herbs, dairy, etc. contains calories | |
| Artificial flavors | – flavor enhancers – created from substances extracted from synthetic chemicals – mimics the taste of natural ingredients even if they are zero-calorie may interfere with the fast as they cause an insulin spike | |
| Silicon Dioxide | – also known as silica or E551 – food additive – it has been shown to help flush out aluminum – some silica supplements contain thiaminase, which can make you lose vitamin B1 faster, and added sugar that can make you break a fast | |
| Acesulfame Potassium | – typically coupled with artificial sweeteners – flavor enhancers, very sweet – stable when heated – it has been shown to disrupt the gut biome it has been linked to cancer and thyroid damage | |
| FD&C Red #40 | – artificial colorant for food – may be dangerous for the body can cause allergic reactions and other side effects | |
| FD&C Blue #1 | – artificial colorant for food – may be dangerous for the body toxicity has been reported |
Collaborator and medical reviewer at dejittr.com. Irene holds a Bachelor of Medicine and Bachelor of Surgery at the Sapienza University of Rome.