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Top 5 Vitamins to Combat Fatigue

Top 5 Vitamins to Combat Fatigue

Vitamins for Fatigue

Fatigue can be described as a feeling of being tired overtly, with a lack of energy. It is the body’s fall back mechanism to severe physical and mental activity. Fatigue can easily be cured using several natural and alternative remedies/therapies.

Eating a well-balanced diet, getting enough sleep and exercising regularly are the best ways to maintain optimum energy levels in the body. When the energy levels of your body deplete below the threshold, then it is referred to as fatigue.

There are several natural and alternative methods one could adopt to treat fatigue, however, it has been noticed that vitamins and supplements offer the best result and can treat fatigue very effectively.

1. CoQ10 (Coenzyme Q10)

CoQ10, also called coenzyme Q10 is naturally produced in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. This means that all the cells of the human body contain CoQ10(1), although the heart, kidneys, and liver have the highest levels.

Why Use It

CoQ10 is used by the cells to make energy and protect themselves from oxidative damage. When CoQ10 levels decline, the cells cannot produce the energy they need to grow and stay healthy, which leads to fatigue.

How to Use

Foods like fish, meat, and nuts contain CoQ10 but not in enough amounts to suit your body’s requirements. Therefore,  CoQ10 supplements should be taken for reducing fatigue. You could acquire these supplements from the nearest pharmacy store.

How Much to Use

Typically, 90–200 mg of CoQ10 is recommended, though some conditions may require higher doses of 300–600 mg. CoQ10 is a relatively well-tolerated and safe supplement that offers benefits to a wide variety of people looking for a natural way to boost health and to reduce fatigue.

2. Vitamin B12 for Fatigue

Vitamin B12
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Vitamin B₁₂; also called cobalamin is a vitamin that is involved in the metabolism of the cells. Vitamin B12 transforms the food you eat into energy so your cells can use it.

Why Use It

Vitamin B12 keeps your body’s nerves and blood cells healthy and helps prevent anemia that can make you weak and tired. Vitamin B12 is found naturally in a variety of animal proteins such as dairy products, fish and meat.

Some people are at risk of a B12 deficiency which occurs when the body does not get enough or is unable to absorb the amount of B12 it needs. It is essential that they eat B12 rich foods or take B12 supplements.

How to Use

Include foods like beef, liver, and chicken, fish such as trout, salmon, tuna, and clams, fortified breakfast cereal, low-fat milk, yogurt, and cheese and eggs in your daily diet as they are all rich in vitamin B12(2).

You can also take B12 supplements which are readily available in any pharmacy.

How Much to Use

While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses. Your body absorbs only as much as it needs, and any excess passes through your urine.

[Read: Best Multivitamin for Women]

3. Iron

Iron
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The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from the lungs to the organs and tissues throughout the body.

Why Use It

Without adequate levels of iron, your red blood cells will not be able to carry oxygen to the organs and tissues of the body. Iron deficiency in the body results in anemia, which may leave you feeling fatigued and weak.

Blood loss, eating iron-poor diet and pregnancy are the major reasons for iron deficiency in the body.

How to Use

In these cases, an iron supplement or eating iron-rich food is needed to correct a deficiency and to avoid complications like anemia and fatigue. raisin bran (enriched), instant oatmeal, beans (kidney, lima, Navy), tofu, lentils, molasses, spinach, and whole wheat bread are foods that are rich in iron

How Much to Use

100 to 200 mg of elemental iron per day is recommended. It is also advised that you take 2-3 doses of iron in a day, as it helps in increased absorption of iron.

4. Creatine

Creatine
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Creatine is a quick source of high energy for the body. When your body needs a quick source of energy, creatine(3) lends its phosphate to adenosine diphosphate, thereby producing energy in the form of adenosine triphosphate.

Why Use It

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy physical exercises. Ingesting creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve their performance

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How to Use

If you have a deficiency of creatine, include foods like red meat, pork, poultry, and fish in your daily diet. You can also go for supplements which are available in the form of capsules and powder.

How Much to Use

The recommended dosage of creatine, when taken orally is up to 25 grams daily for 14 days. Lower doses up to 4-5 grams taken daily for up to 18 months.

5. Tyrosine

Tyrosine is an amino acid that is naturally produced by your body. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain. This also reduces symptoms of fatigue by improving your mood.

Why Use It

Tyrosine is a popular dietary supplement used to improve focus, attention, and alertness. It produces important brain chemicals that help nerve cells communicate and thus help in regulating mood.  It is the building block for thyroid hormone and also increases dopamine levels in the brain.

How to Use

Chicken, turkey, fish, milk, yogurt, cottage cheese, cheese, peanuts, almonds, pumpkin seeds, sesame seeds, soy products, lima beans, avocados, and bananas are all rich in Tyrosine. Include these in your daily diet or go for supplements available in the market.

How Much to Use

The recommended intake of Tyrosine is 45-68 mg per pound (100–150 mg per kg) of body weight about 60 minutes before a stressful event.

It is known that one of the major reasons for fatigue is a nutrient deficiency. Trillions of cells in the body depend on the minerals and vitamins generated by the body.

Keeping in view another fact that humans are overfed but undernourished, being cautious on taking nutritious food becomes more necessary.

As vitamins play an important role in the metabolism of the body, it becomes very important to take an adequate amount of them to keep ourselves going.

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