I was asked to write about vitamins for fatigue, which is often associated with lethargy, lack of energy and fatigue. Fatigue often appears due to a lack of certain microelements, but illness can also cause loss of strength and constant drowsiness.
The causes of fatigue can be varied, and of course, if fatigue and lack of strength are constant , you need to undergo an examination and check for the thyroid gland, anemia, arthritis and hidden chronic infections.
But, the use of some vitamins already helps to get rid of the symptoms while doctors determine the cause!
Vitamins for fatigue and constant fatigue
One of the most important causes of fatigue is an increased need for B vitamins! This happens when the body requires an increase in energy, for example during nervous overload, stress, injury or during illness, but it does not receive the required amount of B vitamins that can give it energy!
Therefore, ideally, you should start your fatigue treatment regimen by taking a balanced B complex. After this, if necessary, add additional B vitamins at a higher dosage.
What do we lack when drowsiness and fatigue?
Lethargy, fatigue, lack of sleep and stress in a healthy person are not at all the downside of an active, busy life, and in no case are they the price for success. These symptoms are nothing more than a signal from the body that it is not receiving enough vital substances - vitamins against fatigue and drowsiness.
Vitamin A (retinol) is necessary for the body's resistance to attacks from viruses, fungi, bacteria and allergens. Strengthens the mucous membranes of the stomach, mouth, intestines, lungs, and prevents toxins from entering the body and harming its normal functioning. Participates in the production of red blood cells, prevents iron deficiency and anemia. Supports immunity and emotional stability, helps overcome chronic fatigue.
Symptoms of deficiency: decreased tone, low performance, poor immunity. Contained in fruits and vegetables of orange and yellow color (melon, bell pepper, carrots, apricot, pumpkin, sea buckthorn), as well as in sea fish, beef and pork liver.
B vitamins are indispensable for stabilizing the functioning of the nervous system, reducing stress, eliminating anxiety, restlessness, thereby preventing the onset of feelings of fatigue, and promoting the conversion of nutritional components into energy:
- B1 is the most important element for metabolic processes, the breakdown of fats, proteins and carbohydrates, and their conversion into energy (yeast, buckwheat, meat, cottage cheese);
- B2 – indispensable for healthy metabolism, as well as hemoglobin production (offal, meat, milk);
- B4 – normalizes blood sugar levels, protects the cell membrane from destruction, has a calming effect (sea fish, nuts);
- B3, B5, B7 – contribute to the conversion of nutrients into energy (nuts, legumes, liver, cauliflower);
- B6 – strengthens the immune system, promotes the production of a sufficient amount of hemoglobin and the breakdown of carbohydrates (walnuts, spinach, regular and sweet potatoes, meat);
- B8 – prevents atherosclerosis and stimulates brain activity (sesame and sesame oil, legumes, whole grains, citrus fruits, nuts);
- B9 – is responsible for blood quality, the formation of new cells, as well as the breakdown of fats and carbohydrates (liver, spinach, cabbage);
- B12 – ensures stability of the nervous system, increases resistance to stress (offal, seafood, eggs, dairy products, red fish).
They work most effectively and are best absorbed by the body when taken together. Essential vitamins for nerves and fatigue
. Deficiency is characterized by headaches, indigestion, absent-mindedness, chronic fatigue, and dull complexion.
Vitamin C is a powerful antioxidant and immunostimulant. Relieves stress, prevents depression and exhaustion. Participates in regulating the functioning of the adrenal glands, which produce the stress hormone cortisol. Has a beneficial effect on the condition of the skin, nails, and hair. Ascorbic acid is needed for the formation of bone tissue and promotes rapid wound healing.
A lack of ascorbic acid can be recognized by the following symptoms: fatigue, mood swings, apathy, lethargy, dry skin and body aches. Contained in black currants, parsley, all types of cabbage, kiwi, citrus fruits.
Vitamin E helps overcome emotional imbalance and prevents depression. Supports the normal functioning of internal organs, stabilizes the immune system. Lack of tocopherol provokes increased anxiety, short temper, blurred vision and lack of sexual desire in women. Foods rich in this vitamin: vegetable and butter, legumes, nuts, cereals.
Vitamin D3 – strengthens the heart muscle, improves the condition of the nervous system, normalizes sleep, increases resistance to stress, and ensures emotional stability. Its deficiency causes apathy (vitamin D3 promotes the production of serotonin, the hormone of joy and happiness), a constant lack of strength and energy, weak bones and muscle pain. Contained in fermented milk products, sea fish, raw yolk, vegetable and butter.
Important! It is important to pay special attention to the issue of obtaining the required amount of nutrients, because this will help not only overcome, but also prevent loss of strength and depression
.
Vitamin B complex
I have selected several vitamin B complexes that are best suited to solve our problem.
⇒ Solgar, B-Complex with Vitamin C Stress Formula, B complex + vitamin C ⇒ Natural Factors, Hi Potency B Complex, a good complex from a Canadian manufacturer ⇒ Garden of Life, Vitamin Code, Raw B-Complex, raw vitamins for vegans
Consuming extra folic acid helps with fatigue associated with depression.
The most common symptom of pantothenic acid deficiency is fatigue, accompanied by depression and drowsiness. Take 250 mg of pantothenic acid daily along with B-complex.
Vitamin B12 deficiency can cause anemia and nervous disorders, but is also often a serious cause of fatigue. In addition to the B-complex, you can take an additional 1000 mcg of vitamin B12, taken orally once a week for a month, then once a month.
Vitamin C and iron
Fatigue often occurs in people who don't take enough vitamin C. Most studies don't provide direct evidence that vitamin C relieves fatigue, but it does improve focus and performance in people who suffer from fatigue and fatigue.
If you are not taking vitamin C regularly, try a two-week course of 500 mg of vitamin C ester twice a day, decreased performance should decrease and you will feel more energy.
Iron deficiency reduces the formation of red blood cells and leads to anemia, which makes it difficult to concentrate, decreased performance and loss of strength and fatigue.
But! You can take iron supplements only when iron deficiency is detected and iron deficiency anemia is established. Eat heme iron without the advice of a doctor: hematogen in bars, apples, pomegranates, lean meat and liver. It is best absorbed together with vitamin C.
Symptoms that should not be ignored
We all, of course, periodically lose our vigor. But if this condition becomes permanent, you need to take care of feeding the body with vitamins that can help fight fatigue and weakness. Especially if you have the following symptoms:
- the skin
peels off, pockets of irritation appear on it; - hair
becomes dull and falls out, nails become thin and break; - weight
changes sharply towards decrease or increase with the same diet; - there are problems with sleep
- it is not refreshing, it becomes restless and torn.
Theanine, 500 mg, 30 capsules, Evalar
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Dietary supplement NOT A MEDICINE
Taking a course of vitamins for fatigue as a preventative measure, without waiting for negative symptoms to appear, is recommended during the autumn-winter season with its lack of fresh vegetables and fruits, and during periods of great physical and psychological stress.
More vitamins for fatigue: magnesium and potassium
Magnesium, potassium and aspartic acid play a key role in energy production, especially when they work together! Magnesium is necessary for the synthesis of ATP, the main carrier of energy in the body, and aspartic acid is involved in the transport of magnesium and potassium within the cell.
You need to take all three components together; Solgar and Potassium Magnesium Aspartate are ideal here.
Take a daily dosage of potassium aspartate and magnesium aspartate for up to 3 months, in which case additional calcium intake is not necessary.
Vitamins for fatigue, dosage regimen
Before you start taking a B vitamin, you should ideally get tested to determine the deficiency of individual vitamins in this group and possible anemia. This is if you want to approach the problem of fatigue according to all the rules. But this is not always possible, so I give a regimen for taking vitamins for fatigue .
We start taking a good vitamin B complex (I gave links to these above) + add vitamin C + magnesium and potassium aspartate + zinc, which not only helps with fatigue but also stimulates the immune system well in the autumn-winter period.
Plus, in the fall and spring it’s great to take a course of adaptogens that increase energy. For fatigue, Eleutherococcus has proven itself very well, which is considered an excellent adaptogen for children and adults, and increases vigor! You can read my reviews about it in this post.
What vitamins can relieve you of fatigue?
In order to get less tired during long work or heavy physical exercise, you need to eat right, avoiding a lack of any nutrients.
- A balanced diet, including meat, fish, fresh vegetables and fruits, cereals and dairy products, will provide you with a supply of most vitamins and microelements that are necessary to maintain the function of all internal organs and systems.
- In addition, you should try in every possible way to maintain your immunity, since any pathogens that enter our body significantly reduce its performance. Various substances that provoke allergies can act in a similar way.
- Finally, to get rid of the constant feeling of fatigue, it is necessary to maintain sufficient levels of iron in the blood. It is low hemoglobin, which is a manifestation of iron deficiency anemia, that in most cases becomes the reason that we begin to get tired much faster.
- However, it is not always possible to achieve the desired balance of nutrients by changing your diet. In some cases, women and men need to additionally take special vitamin complexes aimed at providing the human body with the necessary nutrients.
If you get tired too easily and at the end of the day you can no longer do your job well, take the following supplements:
- Vitamin A, or carotene, is very important for the production of red blood cells, which in turn are responsible for maintaining the necessary level of iron in the body. In addition, this substance protects our body and helps the immune system cope with diseases caused by viruses, bacteria and fungi. Finally, carotene has the ability to maintain the optimal condition of the cervix, gastrointestinal tract, upper respiratory tract and bladder for their normal functioning;
- B complex vitamins help the nervous system cope with various stresses, anxieties and experiences. In addition, this group helps reduce the external manifestations of neurosis, psychosis and depression. During pregnancy, taking folic acid (B9) ensures the normal functioning of the nervous system not only of the expectant mother, but also of the unborn baby, which is very important for its proper development in the womb. Try to eat as much fresh greens, citrus fruits and dried beans as possible to provide your body with vitamins that help with loss of strength and fatigue;
- A lack of vitamin D very often leads to decreased performance, since it is responsible for the body's immune system. With its deficiency, a person becomes susceptible to numerous viral and bacterial infections, which leads to a state of fatigue. To replenish its reserves, the following foods are especially recommended: types of fish such as tuna, mackerel, salmon and trout, as well as all types of meat, mushrooms, dairy products and various types of cereals.
