Have you been feeling too tired to work lately? Does it seem like you cannot devote 100% of your energy to anything? Doctors and other health professionals describe fatigue as “feeling overtired, with low energy associated with a strong desire to sleep that interferes with normal daily activities.” Fatigue can be a sign of an underlying condition as a recent study of 5915 people conducted in the Netherlands indicates.
People who participated in the survey complained of fatigue and the most common diagnoses made were upper respiratory tract infection, viral illness, iron deficiency anemia, adverse effect of a proper dose of medication taken, depression, acute bronchitis or bronchiolitis, and other mental disorder. As many people can attest, supplements for fatigue can effectively combat low energy levels and leave you feeling energetic and youthful.
List Of The Most Effective Supplements For Fatigue
Although it is a common knowledge that a balanced diet, exercise, and sleep are essential to keep yourself healthy and energetic, in today’s fast-paced world, it is not possible to compromise on our careers and family life. Therefore, the best supplements for fatigue are necessary to become full of vitality. The deficiency of vitamins and minerals causes fatigue. Vitamin D fatigue and vitamin
are the most common types of fatigues caused by the inadequacy of several vitamins. The list below features excellent sources of vitamins for fatigue and also essential minerals.
Research has shown that this ancient Indian plant, which roughly translates to “Smell of the stallion,” boosts energy (hence the reference to a stallion) and enables you to handle physical and mental stress better. It decreases inflammation in your body, soothes your brain, lowers blood pressure, maintains homeostasis, and improves your immune system. It is usually consumed in the form of tablets/pills. It is also available in the form of extracts and powder.
The amount of Ashwagandha(1) you should take varies according to the reason you are taking it. 250 mg or 12 ml of Ashwagandha suffices for the treatment of low blood sugar levels and inflammation and infection, 500-600 mg of it is adequate for stress, anxiety, muscle growth, strength, and memory while 5 grams would be sufficient for male fertility.
2. Rhodiola Roseo
Rhodiola Roseo is a naturally occurring adaptogen, a substance that enhances your ability to cope with stress occurring in cold mountainous regions. It has no side effects and can be used to treat depression and anxiety, which follow as a result of stress and fatigue. It has anti-cancer properties and can improve performance in physical activity.
Also called the Arctic Root, it works by protecting cells from damage, thereby improving memory and learning, and regulating heartbeat. It is available as extracts, pills, and powder.
The appropriate dosage of Rhodiola Roseo for depression, stress, and fatigue are between 400-600 mg. For performance enhancement, 200-300 mg of Rhodiola Roseo is taken 2 hours before the activity. Before purchasing check if the product you are buying contains the standardized amount of 3% rosavins and 1% Salidroside.
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CoQ10, which comes in the form of Ubiquinone and Ubiquinol, is ubiquitous in the body. It is found in every cell and is responsible for making energy and protecting the cells from damage caused by oxidation. Low levels of CoQ10 cause fatigue. It is mostly rich in meat and fish. However, the amounts are too small to make any difference. Therefore, CoQ10 supplements for fatigue are recommended. They are available in the form of capsules and extracts.
A typical dosage of CoQ10 is 100-200 mg, recommended for high levels of cholesterol and aging. The dosage is between 200 to 300 mg for diabetes, heart disease, infertility, and enhanced performance in exercise.
4. Vitamin B12
Vitamin B12 helps the body absorb and assimilate energy in your food. Vitamin B12 fatigue is quite common these days due to its deficiency, which can also cause anemia. Older citizens, vegans, and people with gastrointestinal disorders are at risk. Vitamin B12 keeps your cells and nerves healthy. Vitamin B12 capsules are widely available due to increasing demand.
The recommended dosage intake of vitamin B12 is 2.4 mcg (micrograms) for a person above the age of 14 and 2.6 mcg for pregnant women. Older people might have to take 100-500 mcg of vitamin B12 to normalize their levels of it. 125-250 mcg of it is sufficient for improved energy.
You might have known that iron is used to make hemoglobin, a protein in red blood cells which transports oxygen through your body. Deficiency of iron causes anemia, leaving you feeling weak and fatigued. Iron-poor Diet, blood loss, and pregnancy may be causing your fatigue. Iron not only helps carry oxygen to all the cells in your body but also maintains some essential functions of it. Iron capsules are the most common way to supplement the mineral, although it is available in liquid form. Iron is available as ferrous sulfate or ferrous gluconate.
The recommended dosage of iron is 325 mg of either ferrous sulfate (65 mg of elemental iron) or ferrous gluconate (35 mg of elemental iron) every day.
[Also Read: Home Remedies for Fatigue]
This supplement promotes muscle strength and growth. It gives short bursts of energy to athletes and weight lifters. You might have heard that mitochondria are the powerhouse of the cell. It is because it produces Adenosine Triphosphate molecules (ATP) which are converted into Adenosine Diphosphate molecules (ADP) after the use of energy. Creatine(2) gives the extra phosphate for ADP molecules to become ATP molecules again. Creatine is ideal for consumption in the form of powder.
The loading dose of creatine, the initial treatment that increases the levels of creatine in your energy stores by 40%, involves taking 5 g of creatine four times a day, for 5 to 7 days. The maintenance dose, which comes after that, ranges from 2-10 g every day.
Citrulline is used as a supplement because it contains nitric oxide, a vasodilator, which widens the inner muscles of blood vessels, facilitating more oxygen, energy, and nutrients to transfer to all the cells in your body. It also helps in the removal of the ammonia produced by exercise, which heals fatigue caused by intense activity.
Citrulline is taken in the form of powder or tablets as L-citrulline or Citrulline Malate, which is a compound that yields more energy. The recommended dosage is 3–6 grams per day of L-citrulline or approximately 8 grams per day of citrulline malate. Doses of up to 10 grams are reported to be safe.
[Also Read: Top 5 Vitamins For Fatigue]
8. Beetroot powder
This powder made from beetroot vegetable has been shown to increase endurance in athletes during high-intensity workouts. It is because it contains nitrate, which releases nitric oxide. Nitric oxide, as mentioned earlier, widens the inner circumference of blood vessels, thereby allowing more oxygen to transfer to your cells. It translates to more energy with minimal side effects. Beetroot powder is ideal for consumption in the form of capsules. One teaspoon, that is, 5 grams of beetroot powder, mixed in a glass of water, is the ideal amount of the supplement required.
Sometimes fatigue is caused by insomnia, the inability to sleep or to sleep well. The body naturally produces melatonin, which induces sleep. Melatonin forms at higher levels at night and lower levels in the morning. Lower levels of melatonin at night is associated with aging, Alzheimer’s disease, type 2 diabetes, cancer, and high blood pressure. Melatonin supplements have been shown to increase energy and concentration in patients with chronic fatigue syndrome. Melatonin is available as powder, pills, liquids, and chewable.
0.5-10 mg of melatonin is taken per day, 30 minutes before sleep to improve sleep quality and 2 to 3 hours before sleep to correct the circadian rhythm.
Tyrosine is a neurotransmitter which is used during physically and mentally demanding activities, after which the levels of Tyrosine get depleted. Supplements for fatigue replenish Tyrosine levels improving sleep quality, concentration, energy, and overall sense of well being. Tyrosine benefits those people who have low levels of the neurotransmitter due to the performance of cognitively demanding tasks. It is ideal for consumption in the form of capsules. The dosage is between 500 mg to 1500 mg and is ideal for drinking at any time of the day when you feel stressed out. Supplements of Tyrosine have been reported to be safe.
11. Caffeine with L-Theanine
Caffeine is well known for its energy-boosting properties. However, it might cause irritability and uneasiness after a while. L-Theanine is a compound found in some mushrooms and tea. It relaxes you without making you feel drowsy. It forms the perfect combination with caffeine, giving you the energy but without the irritability. L-theanine comes in pills.
Limit yourself to 3 to 5 cups of caffeine a day. Your caffeine intake should not exceed 400 mg. 97 mg of L-Theanine with 40 mg of caffeine is ideal, showing results after 30 minutes. For sleep, use L-Theanine in higher doses, ranging from 100 – 200 mg.
Chronic fatigue syndrome can be persistent when your symptoms of fatigue, low energy, and insomnia are not the cause of a light underlying medical condition. Medications are used to treat symptoms and relieve you of pain. Cognitive therapy and graded exercise are also used to treat chronic fatigue. Supplements for fatigue have mostly been shown to be safe, in recommended doses. However, as a precautionary measure, when you decide to take a supplement, you should visit your doctor and ask him/her if there are any contraindications that you might have to a particular supplement. Never take more than the required dosage of any supplement. Make sure you are getting the supplements approved by the FDA. Preferably, it should be from a trusted company. If any side effects do appear, immediately visit a doctor.
Fatigue has become an epidemic in the western world in the absence of healthy Diet, exercise, and adequate sleep. Clinically approved supplements for fatigue are the most accessible, most widely available, and most potent solutions. Taken with the precautionary measure mentioned above and in combination with physical and cognitive therapy, they can be highly effective in treating fatigue, low energy, insomnia, and pain. You will be able to work better and stay happier, more relaxed, and calm, yet full of energy and vitality. People all over the world use supplements for fatigue and many have attested to their benefits.
Frequently Asked Questions
1. What supplements are right for fatigue?
Iron, vitamin B12, and CoQ10 can be used to reduce the levels of fatigue drastically. Ashwagandha, Rhodiola Rosea, Beetroot powder are the more natural supplements which can increase your energy.
Creatine and Citrulline improve your energy stores. Melatonin and Tyrosine are hormones that forms in your body is sometimes not sufficient levels. Caffeine and L-Theanine acts as a relaxing stimulant with minimal side effects, like those of the caffeine, are countered by the L-Theanine.
2. How can exercise help treat fatigue?
Although it might seem counter-intuitive, exercise has been shown to help treat fatigue, especially in combination with supplements for fatigue. Doctors recommend aerobic exercises, low-key and low-impact activities, and stretching and strengthening exercises.
These exercises release endorphins, making you feel better, physically, and mentally. Regular, daily tasks, increased gradually give you the satisfaction of having accomplished something beneficial to your body and mind. Exercise also improves sleep quality significantly. When physical and mental stress is relieved, and dopamine is released, fatigue symptoms start to alleviate.
3. How can I treat my fatigue naturally?
Aside from low-level exercise, you can also make it a point to have a balanced diet, with adequate vitamins and minerals. Stay hydrated at all times and never skip breakfast. As cliché as all of this might sound, breakfast is the most important meal of the day.
Spinach and egg yolk are good sources of the necessary nutrients and is ideal for regular consumption. Try to sleep for a minimum of 6 hours a day if you are an adult. Eight hours of sleep is recommended to fight fatigue.