How to choose vitamins for fatigue and drowsiness? – Tips for choosing a vitamin complex

Edited by an expert:

Nadezhda Primochkina, nutritionist - 02/01/2021

The food we eat every day is not only a way to quench hunger and thirst, but also a source of strength and energy. It is with food that our body receives substances that provide energy for the normal functioning of organs and increase our ability to withstand physical and emotional stress.

What factors influence the level of energy reserves of the body?

Each person needs a certain amount of energy to maintain their body in good shape.

And this depends on the following factors:

• Age - the larger and more mature the body, the more energy it consumes;
• Gender of the person - men tend to need more energy;
• The level of physical activity - physical work, sports, vigorous activities - all this takes a large amount of energy and calories from us;
• Emotional and mental stress - many people mistakenly believe that in the absence of strong physical activity the body does not need a lot of energy, but enhanced brain activity and stable functioning of the nervous system are impossible without the supply of nutrients;
• Insufficient rest , increased fatigue.

What vitamins should you take for weakness and fatigue?

Chronic fatigue is not always accompanied by constant drowsiness. In some cases, this condition is characterized by inattention, memory impairment, and a feeling that everything is falling out of hand.

If, in addition to all this, you always want to sleep, even when you spend at least 8 hours a day in bed, you have a deficiency of B vitamins, and especially B12.

In addition, the amount of sleep required for the normal functioning of the entire body is also affected by the level of vitamin C. It can be purchased at the pharmacy in the form of ascorbic acid, beloved by many, and can also be obtained through regular consumption of oranges, tangerines, grapefruits and lemons, apricots and white cabbage .

What substances give the body energy?

To maintain the required amount of vital energy, you need to eat the right food, which, due to its composition, will saturate the body with useful substances and give strength. To choose such food products, you first need to understand which substances are most beneficial for us and without which elements a person may feel tired even after a long rest.

The energy entering the human body with food is measured in kilocalories and is determined depending on the content of proteins, fats and carbohydrates in the product. Thus, carbohydrates and proteins release just over 4 kcal/g, and fats – just over 9 kcal/g.

However, in addition to direct energy expressed in calories, many vitamins and macroelements give us vitality. Due to their beneficial effect on the functioning of internal organs, they ensure the normal functioning of the entire body as a whole and the availability of strength to carry out any type of activity.

These basic substances include the following:

• Complex carbohydrates, in particular glucose, which ensures the normal functioning of the brain and nervous system;
• Fiber - gives a feeling of fullness, perfectly satisfying the feeling of hunger, in addition, normalizes the amount of sugar in the blood;
• Magnesium, which is involved in many biochemical reactions occurring in the body;
• Iron - prevents the development of anemia, and, as a result, prevents excessive human fatigue;
• Selenium is a trace element that is a strong antioxidant and helps maintain proper energy levels and a person’s emotional state;
• Vitamin B1 (thiamine), sometimes called the “vitamin.” It participates in energy metabolism, supporting the function of carbohydrate breakdown;
• Pyridoxine, or vitamin B6 , is actively involved in the synthesis of hemoglobin and the formation of new red blood cells, ensuring the normal functioning of the nervous system;
• Vitamin B8 - takes part in fat metabolism and is a strong antidepressant;
• Biotin, or vitamin B7 , ensures the metabolism of the main substances responsible for the body receiving calories - proteins, fats and carbohydrates, and also helps synthesize enzymes involved in the carbohydrate process;
• Vitamin A is a powerful antioxidant that supports the body’s recovery function after heavy exercise;
• Vitamin E - has strong antioxidant properties and also helps restore the energy centers of cells (mitochondria).

What vitamins will be useful for you?

It must be said that we also need vitamins that increase energy as a preventive measure. The condition of all our vital organs and systems depends on their stable intake into the body.

By taking vitamins to increase vigor, you are actually doing your body a good service by supporting and strengthening its internal resources. Saturating the body with vitamins is necessary at any time of the year.

True, in summer and spring there are fresh seasonal vegetables and fruits for this, which are a powerful source of nutrients. What to do in winter and autumn, when the body is attacked not only by fatigue, but also by various influenza epidemics.

Are certain vitamins a source of energy? Undoubtedly! And if you are not able to extract them from food, then take the trouble to purchase ready-made medications for yourself.

So, what substances should be highlighted among vitamins that increase performance and energy?

Thiamine, also known as vitamin B1

This nutrient is literally essential for the overall, holistic maintenance of nervous system function. Without it, normal life activity is impossible at all.

• It is also capable of increasing the clarity of thoughts; it is additionally prescribed to people whose professional activities involve intense intellectual stress, as well as to schoolchildren and students during periods of sessions and exams.
• It also helps cope with mood swings, so it is extremely important for pregnant women and women suffering from periodic premenstrual syndromes.
• In addition to all of the above, thiamine is able to prevent the aging of brain cells, for which it is nicknamed the element of “pep.”

Deficiency of this substance in the body manifests itself in:

1. increased fatigue for no apparent reason;
2. drowsiness, apathy;
3. indifference to what is happening;
4. decreased mental and physical activity.

To replenish the resources of this element, it is enough to lean on certain foods:

• milk;
• dairy products.
• eggs;
• pork;
• unrefined cereals;
• cabbage;
• potato.

If you have established hypovitaminosis B1, it is very useful to take brewer's yeast and drink rosehip decoction.

Inositol, aka vitamin B8

The main function of this substance is not a simple increase in energy and tone, but stimulation of the active absorption of proteins by the body. As you know, proteins are the main “building material” in our body, and therefore without their adequate assimilation it is impossible to imagine the functioning of the brain and central nervous system. In addition, it is this substance that can normalize the level of glucose, which directly feeds our brain.

The largest amount of this substance is found in:

1. brewer's yeast;
2. mushrooms;
3. nuts;
4. chicken egg yolks;
5. beef liver;
6. some offal;
7. brown rice;
8. cauliflower;
9. broccoli.

Even if you consider your daily menu to be ideal, but continue to feel tired and overwhelmed, it makes sense to turn to medications. True, there is a fine line here too, which is extremely undesirable to go around. Hypervitaminosis is no better than hypovitaminosis, and sometimes manifests itself even more aggressively. In addition, hypovitaminosis is much more difficult to get rid of.

Ascorbic acid, also known as vitamin C

Another well-known vitamin for strength and energy, which even kids are aware of. Have you ever wondered why citrus fruits appear so often in advertisements for tonic drinks and complexes? That's right - it's all about ascorbic acid, which they are extremely rich in!

Ascorbic acid can be safely called the vitamin of youth, vitality and strength. Together with phenylalanine, it penetrates the structure of nerve cells and stimulates the production of norepinephrine.

This item:

• increases energy;
• helps improve mood;
• provides the body with vigor;
• endurance;
• optimal tone.

1. The absolute leader in ascorbic acid content is generally accepted to be rose hips. Its fruits need to be brewed and infused, and then this phytotherapeutic decoction should be consumed in the morning. You can drink tea with rose hips if you don’t like a concentrated drink.
2. Parsley is also extremely rich in vitamin C. It contains about 7 times more of it than in an orange.
3. However, citrus fruits are also rich in this valuable nutrient. It can be found in oranges, tangerines, pomelo, grapefruits, and lemons. It is also found in strawberries, black currants, bell peppers, and sauerkraut.

A valuable property of ascorbic acid is its ability to accumulate and remain in the body. You do not necessarily need to consume any special vitamin and mineral complexes to maintain normal internal contents.

It is enough to optimize your daily diet and enrich it with products containing the substance. What is typical is that most of them are available to us at any time of the year.

To constantly feel a surge of strength and vigor, it is enough to saturate your menu with all the listed valuable elements. But if this does not change anything, specially designed complexes will come to the rescue. They are available over-the-counter at any pharmacy, but we strongly recommend that you still consult your doctor for a preliminary consultation to understand how appropriate the use of these medications is.

Are there foods that take away energy?

In addition to foods that give us strength and energy, there are also those whose consumption has the opposite effect. Due to the content of toxic or harmful substances and a large number of food additives, difficulties arise in digestion and breakdown, which not only provokes heaviness in the stomach, but also gives a feeling of general weakness and lethargy.

Remember the foods that drain your energy:

• Food containing large amounts of salt;
• Spicy food;
• Foods high in fat;
• Fried foods, especially their constant consumption;
• Flour products;
• Foods with a high content of artificial additives for various purposes (flavors, preservatives, stabilizers, taste enhancers);
• Alcohol.

When drawing strength and energy from the food you eat, do not forget to include in your diet as many healthy foods as possible that not only give you a feeling of satiety, but also bring benefits.

Try to reduce or completely eliminate foods that are harmful to us - and then your body will certainly work at full strength, ensuring health for many years!

Chronic fatigue syndrome as an impetus to start taking vitamins

Our performance often reflects our internal state of health, therefore, when feeling apathy and permanent fatigue, it is important not only to turn to vitamins for energy and vigor, but also to consult a doctor.

Chronic fatigue syndrome is not always an independent diagnosis, and sometimes it can clearly signal serious pathologies in the body.

If you constantly feel a loss of energy without experiencing any particular moral turmoil, it’s time to take care of your health and start looking for vitamin complexes that increase energy.

What to take after coronavirus: how to choose the right rehabilitation program

SARS-CoV-2 infection carries a risk of developing:

• encephalopathies;
• myopathies;
• cerebrovascular accidents;
• heart attack and other cardiovascular disorders due to hypercoagulation syndrome;
• pathologies of the genitourinary, endocrine and digestive systems;
• pulmonary fibrosis and concomitant chronic obstructive diseases of the respiratory tract;
• long-term weakening of immune defense, which greatly increases the likelihood of infection and complicated course of other bacterial and viral infections.

Loss of strength and a feeling of lack of energy is one of the symptoms of any of the listed ailments. That is why, even if there were no symptoms typical for a severe course of the disease (increased temperature to critical levels, shortness of breath, pneumonia, etc.), it is necessary to undergo a full diagnostic examination. This is especially true if you need to continue treatment for a previously diagnosed disease.

Important!

Since today there is no accurate data on the delayed consequences of covid, when selecting rehabilitation tactics, one must largely rely on data obtained from studying infections with similar symptoms and pathogenesis. It is assumed that a decrease in physical performance and functional lung volume may persist after a year in every fifth case.

It is impossible to determine on your own how to restore strength and energy after Covid. Regardless of the severity of the disease, experts strongly recommend undergoing a comprehensive examination to determine the risk of complications or diagnose existing pathological changes. It is necessary to undergo the following tests and studies:

• Ultrasound of internal organs (if indicated - lymph nodes);
• ECG and/or EchoCG;
• CT scan of the lungs and spirometry to assess respiratory function (if necessary);
• clinical blood test with determination of the level of red blood cells, hematocrit, leukocytes, platelets, ESR;
• coagulogram;
• D-dimer determination;
• blood biochemistry with assessment of urea, creatinine, electrolytes, liver enzymes, bilirubin, glucose, C-reactive protein, and calculation of glomerular filtration rate.

Even if rehabilitation takes place in a specialized clinic, doctors strongly advise purchasing an automatic tonometer to measure blood pressure and a pulse oximeter to monitor saturation - oxygen saturation in the blood. If, after recovery from Covid, weakness or discomfort persists, doctors advise keeping a special diary, where you need to record the measured parameters, the duration of the breathing exercises or physical exercises performed.

A generalized analysis of thousands of clinical cases showed that it is not enough to simply restore strength and energy after Covid. SARS-CoV-2 also causes psycho-emotional disorders, including in otherwise completely healthy people. Along with asthenia, the following symptoms are often noted:

• depression;
• anxiety and restlessness;
• behavioral disorders;
• manias, delusional ideas;
• disorientation;
• suicidal tendencies.

Restoring strength and energy after Covid: main directions of rehabilitation

• improvement of ventilation and gas exchange in the lungs;
• increasing overall physical endurance;
• elimination of muscle weakness;
• overcoming stress and anxiety;
• restoration of full sleep;
• nutritional support;
• restoration of performance.

Indications for immediate medical attention

Emergency consultation with a specialist is needed in the following cases:

• increased temperature (37.5° or more);
• increased shortness of breath;
• decrease in saturation less than 93%;
• acceleration of heart rate by 50% of normal;
• feeling of lack of air, tightness and squeezing in the chest;
• attacks of headache;
• increased sweating;
• dizziness, loss of coordination of movements.

Dried fruits

To quickly replenish lost energy, a sweet snack is suitable. Good sources of energy are dried apricots, raisins, prunes and dried pears. Simple carbohydrates, which include fructose, are absorbed 5-10 minutes after consumption. In addition to them, dried fruits contain fiber, which speeds up the digestion process.

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