The best energy Supplements for chronic fatigue
Are you battling through each day with fatigue that seems to have settled completely into your bones?
If you can’t feel rested even after a full night of sleep, the best energy supplements for chronic fatigue can help boost your energy levels.
Chronic fatigue isn’t just physical; it takes an emotional toll too. It affects all areas of life reducing your quality of life when you have chronic fatigue syndrome.
So if you find yourself reaching for more coffee or energy drinks, or are experiencing extreme fatigue, first you should see your doctor because there are many things that can cause chronic fatigue.
Then you should consider energy-boosting supplements and vitamins to provide a natural energy boost and reduce fatigue symptoms. But note; always check with your medical provider before taking any supplements.
Understanding Chronic Fatigue
Myalgic encephalomyelitis or chronic fatigue syndrome is more than a lack of energy. It’s a complex medical condition often accompanied by a myriad of symptoms including unrefreshing sleep, impaired memory or concentration, and muscle pain.
Chronic fatigue syndrome is a chronic disabling condition affecting an estimated 836,000 to 2.5 million Americans according to the CDC.
And unfortunately, chronic fatigue syndrome is not well understood by most doctors. And there are no specific tests to diagnose chronic fatigue syndrome In fact, up to 90 percent of sufferers have not been diagnosed(source).
Why You Might Feel So Tired
Various factors contribute to chronic fatigue. These may include hormonal imbalances, immune system dysfunction, nutrient deficiencies, stress, poor sleep, sedentary lifestyle, but the exact cause often remains elusive.
While the exact cause of CFS is unknown, several factors have been studied and proposed as potential triggers or contributors to the development of this condition.
Here are some possible causes and factors associated with CFS:
Some researchers have explored the possibility of viral infections triggering or contributing to CFS.
In particular, infections such as Epstein-Barr virus (EBV), human herpesvirus 6 (HHV-6), and enteroviruses have been investigated, although no specific virus has been consistently linked to all cases of CFS.
Immune System Dysregulation: Dysregulation of the immune system, where the body’s immune responses are abnormal, has been observed in individuals with CFS.
This suggests that the immune system might play a role in the development and perpetuation of the condition.
Hormonal Imbalances: Some studies have indicated abnormalities in the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the body’s stress response and regulation of energy.
Dysfunctions in this system could lead to hormonal imbalances, potentially contributing to the symptoms of CFS.
Genetic Predisposition: There is evidence suggesting that genetic factors might predispose certain individuals to CFS. Studies have shown higher rates of CFS among family members, indicating a potential genetic component.
Environmental Factors: Environmental factors such as exposure to toxins, pollutants, or stressful life events might act as triggers in susceptible individuals.
Physical trauma, surgery, or significant psychological stressors have been reported to precede the onset of CFS in some cases.
Gut Dysbiosis: Emerging research has explored the connection between gut health and CFS.
Imbalances in the gut microbiota (gut dysbiosis) could potentially influence the immune system and overall health, contributing to the development of CFS symptoms.
Mitochondrial Dysfunction: Mitochondria are the energy-producing organelles within cells.
Some studies suggest that dysfunction in mitochondrial processes might lead to reduced energy production, contributing to the fatigue experienced by individuals with CFS.
It’s important to note that CFS is likely a complex condition with multiple contributing factors. Additionally, individual cases of CFS can vary significantly, making it challenging to pinpoint a single cause.
Researchers continue to investigate these potential causes and underlying mechanisms to gain a better understanding of this enigmatic condition.
If you or someone you know is experiencing symptoms consistent with CFS, consulting a healthcare professional for proper evaluation and management is essential.
Struggling with everyday overwhelming fatigue is hard and requires a holistic approach to manage.
So if you are struggling with a daily lack of energy, both physical and mental fatigue, supplements can help.
Many of the best energy supplements for chronic fatigue are nutritional supplements that will fill the gaps of nutrient deficiencies, while others are adaptogens shown by traditional use and research studies to boost energy, decrease the effects of stress, and boost mood.
The Best Energy Supplements for Chronic Fatigue
1. Vitamin B12
Vitamin B12 is a water-soluble vitamin and a member of the B complex of vitamins and is essential for energy metabolism.
Vitamin B12 plays a crucial role in converting food into energy and DNA and RNA synthesis.
B12 is also involved in the production of red blood cells, and a deficiency causes pernicious anemia.
Red blood cells are involved in oxygen transport to the cells, and a deficiency in B12 affects oxygen transport throughout the body.
Without oxygen, cells cannot produce energy causing extreme fatigue and other symptoms of a b12 deficiency such as headaches and weakness.
Apart from fatigue and weakness, a deficiency can cause many serious problems including cognitive dysfunction.
Learn more about all the signs and symptoms of vitamin B12 deficiency in this article.
A vitamin B12 deficiency may be due to several factors including a vegetarian or vegan diet to malabsorption issues in such conditions as IBS and chrons.
Deficiency is also common in older adults who experience issues with malabsorption as well.
According to research, a vitamin B12 deficiency was discovered in 1849 and was considered to be fatal until 1926 when a diet of liver which is rich in B12 was found to help.
If you have symptoms of B12 deficiency it’s important to see your doctor to follow up on the likely cause.
Adding a B12 supplement to your routine will replenish your body’s energy stores, helping you combat tiredness and boost energy levels.
2. Complex B vitamins
B-complex vitamins are essential vitamins in energy metabolism. The B vitamins also play a role in many metabolic processes as enzyme cofactors are required to carry out various metabolic functions.
One of the most important functions of B vitamins is to aid in the breakdown of carbohydrates fats and proteins into energy.
A 2016 study in the journal Nutrients indicates that a deficiency in any B vitamin can have a negative impact on energy metabolism.
3. Folate/ folic acid
Folic acid, also known as vitamin B9, plays a crucial role in supporting the production of red blood cells and overall cell function making it essential in the battle against fatigue.
And since red blood cells carry hemoglobin, the protein that carries oxygen to the cells, a B9 or folic deficiency can cause low energy levels and fatigue.
A deficiency in folate or folic acid can lead to fatigue and other health problems including depression which is also associated with mental and physical fatigue.
Folate or vitamin B9 also plays an important role in DNA and RNA synthesis and is essential during high-growth periods such as pregnancy.
Of course, it’s better to eat foods rich in folate such as leafy greens, but if you are not eating enough you may need to supplement.
Research also shows that folate deficiency is associated with depression and mental health changes. And as discussed, depression is associated with extreme fatigue and feelings of weakness.
A healthy diet that includes leafy greens such as collard, spinach or kale, and citrus fruits is a great way to boost folate intake. But if you are not eating enough of these foods, a supplement can help.
Iron is a vital component of healthy red blood cells as it is required in the synthesis of hemoglobin, the molecule needed for the transport of oxygen to the cells and tissues throughout the body.
In the context of chronic fatigue, iron deficiency can be a contributing factor. When the body lacks sufficient iron, it cannot produce enough red blood cells, leading to a condition called iron-deficiency anemia.
Anemia can result in fatigue because the body’s tissues and organs don’t get enough oxygen, which is essential for energy production.
Chronic fatigue caused by iron-deficiency anemia is characterized by persistent tiredness, weakness, and a lack of energy.
Other symptoms may include shortness of breath, pale skin, dizziness headaches, and some symptoms similar to chronic fatigue syndrome.
Women of childbearing age, vegetarians, and people with certain medical conditions that affect nutrient absorption are at a higher risk of developing iron-deficiency anemia.
Supplementing with iron ensures your cells receive the oxygen they crave, revitalizing your energy levels.
But before taking an iron supplement make sure to see your doctor to check your iron levels because too much iron can be toxic.
It is always best to get your iron from dietary sources such as liver and other organ meats, or leafy green vegetables.
Be sure to include a vitamin C food for better absorption.
5. Coenzyme Q 10
Coenzyme Q10, or CoQ10, is a natural antioxidant found in every body cell, especially in the mitochondria.
Co Q10 plays a vital role in producing energy for your cells, fighting free radicals, and even mediating certain gene expressions, especially in genes that prevent inflammation.
A deficiency in COQ10 is associated with weakness, especially in muscles.
Some common causes of COQ10 deficiency include aging and CoQ10 decreasing as you age. Certain medications such as statins and certain diseases such as diabetes also decrease COQ10 levels causing weakness and fatigue.
So if you are experiencing muscle weakness and especially if you are on a statin medication like Atorvastatin, check with your doctor if a COQ10 supplement is appropriate for you.
6. Rhodiola Rosea
Rhodiola rosea also known as golden root or arctic root has a long history of use as an adaptogen in Euro Asia regions. It has been used to stimulate the nervous system, treat stress-induced fatigue, and depression, and enhance physical performance and work productivity, even used to treat impotence(source).
Rhodiola Rosea is an adaptogenic herb known for its ability to combat stress, enhance mental clarity, improve cognitive function, and reduce fatigue.
A 2022 review on the effectiveness of Rhodiola in alleviating various symptoms associated with life stress and associated conditions found that Rhodiola has a dual effect on cognitive stimulation and emotional calming and produces significant improvements in immediate cognitive tasks, memory, and long-term preservation of brain function.
Researchers found that Rhodiola enhances the body’s resilience to physical and mental stress.
The study found that Rhodiola alleviated conditions of the neuroendocrine-immune system, such as a decrease in mental and physical performance, weakness, anxiety, depression fatigue, and burnout associated with stress.
Researchers therefore concluded that the long history of use of Rhodiola plus several preclinical and clinical trials validates the effectiveness of Rhodiola in alleviating stress-induced conditions, all of which affect energy, physical and mental performance through its stress-protective and stimulant effects.
By managing stress levels, Rhodiola indirectly addresses one of the major causes of chronic fatigue, allowing your body and mind to feel more energized.
7. Omega-3 Fatty Acids – Brain and Body Fuel
Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining overall health.
They maintain the cell membranes of every cell and are particularly beneficial for brain function, cardiovascular health, and reducing inflammation.
Research also shows that inflammation is associated with chronic fatigue.
Omega 3s may also help with autoimmune conditions many of which are associated with inflammation and chronic fatigue.
Omega 3 fatty acids are also associated with improved mood, stress, anxiety, and depression reduction often seen in chronic fatigue syndrome.
It’s a good idea to eat foods high in omega-3 three fatty acids such as fatty fish, nuts, and seeds like chia and flax seeds to boost your omega three levels. But eating enough such foods can be difficult for many people.
So an omega-3 supplement with fish oil supplement can help improve fatigue and other symptoms of chronic fatigue syndrome.
By incorporating Omega-3s into your diet, you’re fueling your body with the right nutrients it needs to combat fatigue.
Magnesium is a cofactor in more than 300 enzymatic reactions that regulate many biochemical reactions in the body such as protein synthesis biochemical systems in your body, including energy blood sugar control, and blood pressure regulation. muscle and nerve function(source).
A deficiency can lead to many health problems including fatigue and muscle weakness.
Magnesium plays a great role in energy production and the use of ATP the energy molecule.
Research shows that magnesium may boost exercise performance which is not surprising given this role in energy production and metabolism.
Furthermore, a placebo-controlled double-blind study found that magnesium supplementation improved overall sleep quality in the elderly.
Of course, insomnia is a big cause of both physical and mental fatigue and improved sleep means more energy and less fatigue.
However, while there are many food sources of magnesium, deficiency is still very common research shows.
By supplementing with magnesium, you can relax your tired muscles and improve your overall energy levels.
When choosing a magnesium supplement it’s important to choose the right magnesium.
For maximum absorption, a magnesium cream is the best. Another great option is magnesium glycinate or malate for optimal absorption and energy.
9. Vitamin D – The Sunshine Vitamin
Vitamin D often which is often called the sunshine vitamin, is essential for your overall health and energy levels.
It aids in the absorption of calcium from your diet and plays a role in various other bodily processes, including immune function and mood regulation.
Adequate vitamin D can help combat fatigue and keep your spirits high.
Research has found a relationship between low vitamin D levels and chronic fatigue.
Vitamin D deficiency is also associated with depression and low mood studies also show.
And extreme fatigue is one of the symptoms of depression.
Unfortunately, vitamin D deficiency is very common in the United States due to factors such as long winters and many people staying indoors a lot. So if you fall in that category you may be deficient.
But before starting on vitamin D supplements, have your doctor check your levels.
Be careful not to take too much vitamin D to avoid side effects and toxicity.
Learn more about the signs and symptoms of vitamin D deficiency.
10. Vitamin C
Vitamin C is a powerful antioxidant and important in healthy immune function.
Vitamin C is also crucial in the biosynthesis of carnitine, an important co-factor in the transport of long-chain fatty acids into the mitochondria, the energy factory of the cell.
According to the study, Vitamin C plays an important role in energy production through beta-oxidation, and impaired carnitine metabolism including insufficient vitamin C is associated with weakness or muscle aches.
Vitamin C is also necessary for cortisol the stress hormone production.
Without adequate vitamin C, your body and brain are not able to handle stress, and that can lead to burnout and fatigue.
Additionally, vitamin C is necessary for optimal iron absorption when the source of iron is plant-based or nonheme iron.
If you eat plenty of fruit, especially citrus, or veggies such as leafy greens and peppers, you may be getting an adequate amount.
Otherwise, a daily supplement is necessary to feel your best.
Ashwagandha, scientifically known as Withania somnifera, is a powerful adaptogenic herb that has been used for centuries in traditional medicine, particularly in Ayurveda, to promote overall health and well-being.
Ashwandha has been used in India for many health conditions. Research shows that ashwagandha improves sleep in people experiencing nonrestorative sleep which is a common symptom of chronic fatigue.
One of the best-researched and well-known uses of ashwagandha is its ability to reduce stress.
A 2019 study on two groups of participants one taking 250 mg and another taking 600 mg of ashwagandha found that both groups experienced a reduction in reported stress levels and anxiety and reduced cortisol levels compared to placebo.
Another 60-day randomized placebo-controlled group found that ashwagandha supplementation was associated with a reduction in stress, anxiety, and depression and a reduction in morning cortisol.
Furthermore, no adverse effects were reported. Researchers speculate that ashwagandha may modulate the hypothalamus pituitary adrenal axis, although further studies are needed.
Ashwagandha may boost energy and performance in athletes.
And may also boost testosterone levels which
Ashwagandha has a calming effect on the nervous system, promoting relaxation and improving sleep quality. When you enjoy deep, rejuvenating sleep, your body can repair and recharge, ensuring you wake up feeling refreshed and energized.is associated with more energy.
Ashwagandha also possesses potent anti-inflammatory properties. By reducing inflammation, it creates a more harmonious internal environment, allowing your body’s energy systems to function optimally.
Additionally, brain fog and mental fatigue often accompany chronic tiredness. Ashwagandha is known to enhance cognitive function, promoting mental clarity and focus.
Maca is a nutrient-dense food, containing vitamins such as B vitamins (including B6, which is essential for energy production), vitamin C, and minerals like iron magnesium, and potassium.
These nutrients are vital for various bodily functions, including energy metabolism.
Maca is classified as an adaptogen, a natural substance that helps the body adapt to stress and maintain balance. Adaptogens like maca can support the body in coping with physical and mental stressors, promoting overall energy and vitality.
Maca is believed to have a balancing effect on hormones, particularly in women. By supporting hormonal balance, maca may help alleviate symptoms related to hormonal fluctuations, such as fatigue and mood swings.
Some studies suggest that maca supplementation can improve endurance and stamina, making it beneficial for athletes and individuals engaged in physical activities. Enhanced endurance means the body can sustain activity for more extended periods, leading to increased energy levels.
Maca is known to have mood-enhancing properties. By promoting a positive mood and mental clarity, it indirectly contributes to a sense of well-being and energy.
When your mind is clear and your mood is uplifted, you tend to feel more energized and motivated.
While not directly related to energy, maca is often praised for its ability to support a healthy libido and sexual function. A satisfying sex life can positively influence overall energy and vitality.
Maca contains antioxidants, which help combat oxidative stress in the body. Reduced oxidative stress can enhance overall health and energy levels, as the body’s cells function more efficiently in a less stressed environment.
Maca is often considered a natural energy booster. While research on its precise mechanisms is ongoing, many users report feeling increased energy and vitality after incorporating maca into their diet.
It’s important to note that individual responses to maca can vary, and it might not work the same way for everyone.
As with any supplement, it’s advisable to consult with a healthcare provider before adding maca to your routine, especially if you have underlying health conditions or are taking medications.
When consumed responsibly, maca can be a valuable addition to a balanced diet, potentially contributing to increased energy and overall well-being.
Final words about the best supplements for energy
If you are experiencing chronic fatigue, the best supplements for chronic fatigue can help.
Remember to always check with your doctor before taking any new supplements. Also, keep in mind that lifestyle changes such as getting enough sleep, a healthy diet, exercising on a regular basis, and adjusting your daily routines are also good ideas for improving your energy levels. Additionally, taking supplements to boost your energy can improve your stress levels, help you sleep better, and boost your mood and energy levels. Make sure to do your research and find third-party well-vetted supplements as most supplements are not regulated by the Food and Drug Administration.
Dont let chronic fatigue weigh you down. Making a few changes such as a healthy diet and healthy supplements can help boost your energy levels.