For people who suffer from fatigue, there are many options when it comes to choosing supplements. However, the best supplements are not all the same, and some may work better for you than others. Here are some tips to consider when deciding on the right supplements for your specific needs.
Rhodiola rosea
One of the best-known supplements for fatigue is Rhodiola rosea. Known as a stress-buster and adaptogen, it has been shown to improve mental and physical performance, as well as reduce fatigue.
Chronic fatigue can be a debilitating condition, affecting up to one-third of Americans. There are many causes, including physical, emotional and cognitive contributors.
In a study conducted in 2017, Rhodiola rosea was used to treat 100 people suffering from fatigue. These individuals were given 200 mg of Rhodiola twice a day for four weeks. After a week, the subjects reported significant improvements in their fatigue symptoms. They also experienced a reduction in burnout.
Another study looked at the effects of Rhodiola rosea on stress-induced fatigue. This study involved 56 young doctors. During their night shift, they were administered rhodiola. The subjects were tested before and after the treatment.
Researchers noted that the participants who were treated with rhodiola had better test results, as well as improved burnout symptoms. The study also suggested more trials.
It can also increase stamina and improve mental performance. Its benefits are attributed to its ability to regulate serotonin levels. Serotonin is a neurotransmitter that helps you feel happy and energized.
Chronic stress is a leading cause of fatigue, and rhodiola may be helpful in combating this. The active ingredient in rhodiola, salidroside, can protect the body from oxidative damage.
It is recommended to take Rhodiola rosea powder early in the morning, before performing any demanding activities. It is also important to note that the supplement can interact with certain drugs, so it is best to talk to your physician before taking it.
Magnesium
Magnesium is one of the most important elements in the human body. It’s a key molecule for energy production, helping to control blood pressure and nerve transmission. Increasing magnesium levels can relieve tiredness and improve your sleep.
One of the best ways to get more magnesium into your body is to consume it through food. While there are several foods that contain high concentrations of this mineral, it’s not easily absorbed.
Supplements can be an alternative way to boost your magnesium intake. They may even alleviate constipation, heartburn, and other ailments. But be sure to check the label to ensure that you’re taking the right kind of magnesium supplement.
A magnesium supplement can also help you get a good night’s sleep. This is because it can increase your GABA level, which is the neurotransmitter that slows your thinking.
A magnesium supplement can also help your muscles recover from physical exertion. Especially if you’re working long hours, you’ll want to make sure you’re getting enough rest. If you don’t get enough sleep, your brain will work harder and you’ll be more tired during the day.
Taking a magnesium supplement can also be the best way to get your body’s magnesium levels back up to snuff. However, it’s a good idea to talk to your doctor before you start.
Among the most important benefits of magnesium is its ability to help you relax. In addition, a magnesium deficiency can lead to a range of unpleasant symptoms, including muscle spasms, cramps, and fatigue.
Vitamin B12
Vitamin B12 supplements are an excellent way to boost energy levels. This vitamin helps your body break down food and fat into useful forms of energy. It also aids in your nervous system’s signaling. So, it’s no surprise that people with low vitamin B12 levels have some pretty common symptoms, including fatigue.
A vitamin B12 supplement can help increase your energy levels and prevent fatigue. However, it’s important to talk to your doctor about your options. You may find that it isn’t for you. Your doctor may recommend a more effective alternative.
Some studies have shown that the vitamin is a good source of energy, but it’s not the only thing that can give you a boost. Taking the right supplements can also set you up for a long and healthy life.
Vitamin B12 supplementation has been linked to better moods and higher quality of sleep. In addition to helping you feel better, it can also lower the risk of age-related macular degeneration (AMD) and glaucoma.
One of the most popular sources of B12 is meat. It’s also available in foods such as eggs and milk. People who don’t eat meat are probably at risk of vitamin B12 deficiency.
Vitamin B12 is also available as a multivitamin or as an individual supplement. There are several different forms of B12, including soft gels, oral tablets, nasal sprays and intranasal drops.
Co-enzyme Q10
Co-enzyme Q10 is a popular nutritional supplement. It is a vitamin-like compound that plays an important role in cellular energy production. Studies have shown that it reduces fatigue and improves the heart’s health. The supplement may also help with pain, mood, and cognition. However, more studies are needed to determine its effects in the long-term.
There is accumulating evidence that ME/CFS patients have mitochondrial dysfunction, oxidative damage, and increased levels of reactive oxygen species. Symptom management in ME/CFS has been focused on antioxidant supplements. This study investigated the effect of daily CoQ10 supplementation on fatigue and patient-reported outcome measures in a subgroup of patients with ME/CFS.
Six hundred and twenty-four participants with ME/CFS participated in the CoQ10 intervention. Their fatigue score was evaluated before and after treatment. Results were statistically significant, and fatigue reduction was evident in both the diseased and healthy subgroups.
CoQ10 supplementation reduced fatigue. A corresponding increase in antioxidant levels was observed. In addition, the AMPK gene was expressed in the CoQ10 group. Interestingly, a significantly lower number of adverse events was observed in the CoQ10 group, compared with the control group.
Although more studies are needed, a potential benefit of CoQ10 is that it reduces oxidative stress. It may also prevent and treat chronic diseases. As such, it is a potentially useful supplement for patients with CFS.
Several studies have examined the use of CoQ10 in fibromyalgia. These studies showed that it reduces symptoms and increases ATP production. Moreover, it decreases inflammation and improves quality of life.
Tyrosine
Tyrosine supplements are believed to improve performance under stress. The amino acid increases cognitive flexibility, which refers to the brain’s ability to switch between different tasks. This is a very important skill to have in life.
Many studies have shown that tyrosine supplements can help increase cognitive abilities and mental performance under stressful conditions. It can also reduce sleepiness and increase alertness. However, there is not enough evidence to support tyrosine’s effectiveness in relieving fatigue.
Researchers have also found that tyrosine can be used to treat insomnia. In addition, it may be beneficial in the prevention of cognitive decline and fatigue.
There is a connection between tyrosine and the production of neurotransmitters, such as dopamine and norepinephrine. These are the chemicals that affect our mood, energy levels, and sense of well-being. Having a healthy diet and regular exercise can boost our mental capabilities and prevent fatigue.
Other studies have shown that people who have increased tyrosine levels report a higher quality of life. Patients who had a lower tyrosine level were characterized by more fatigue.
More research is needed to determine the long-term effects of tyrosine. Generally, it is thought to be safe and effective, but it can cause a number of side effects. To avoid these, it is best to take tyrosine in doses that are appropriate for you. For instance, a person who weighs 150 pounds should take a total of 7 to 10 grams per day.
Ashwagandha
Ashwagandha is an adaptogen and helps the body to better cope with stress. It has long been used in traditional medicine to reduce anxiety, increase stamina, and enhance the immune system. As a result, it has been recommended as a natural stress reliever.
Stress is a major contributing factor to mental and physical illnesses. The axis that regulates stress and the body’s response to it is the hypothalamic-pituitary-adrenal axis. When the axis is disrupted, cortisol levels in the body rise. Cortisol triggers the fight or flight response. In the fight or flight response, the adrenal glands release three hormones. These hormones include DHEA, which is associated with longevity. Adrenal fatigue, which occurs when the adrenal glands become overactive, decreases DHEA.
Adrenal fatigue affects a person’s overall quality of life. If left untreated, this can lead to more frequent infections and a longer period of illness. A low energy state can also increase the risk of heart disease.
A study found that taking ashwagandha can improve cardiorespiratory endurance. This is good news for people who engage in strenuous exercise. Besides improving cardiovascular fitness, ashwagandha may also help the body to absorb oxygen during exercise.
Another study found that ashwagandha extract is associated with a reduced rate of blood sugar elevation. In addition, ashwagandha supplementation was associated with increased DHEA-S. Despite these benefits, more research needs to be conducted to confirm the effects of ashwagandha on these systems.
