Fatigue can manifest in a number of ways, and there are some common patterns. For some people, it takes them awhile to get going in the morning.
For others, they lose energy as the day progresses. Another common manifestation of fatigue is an “afternoon slump” that occurs a couple of hours after lunch.
All of these examples of lethargy have many people wondering which supplements prevent fatigue.
While caffeine in the form of coffee and other stimulants can give a short-term boost, they often send energy levels crashing just a couple hours later.
Using stimulants repeatedly over time can disrupt endocrine system balance and cause dependence.
It’s always preferable to rely on healthy eating and the right supplements to ensure proper balance and optimal energy levels throughout the day.
Best Supplements For Preventing Fatigue
Taking a look at how the cells operate can yield some insights into which supplements prevent fatigue.The body’s energy comes from the cells’ mitochondria, tiny but powerful energy-creating centers that produce ATP.
The best approach to supporting and maintaining the body’s energy levels is through diet and nutrition.
There are specific compounds that the mitochondria need to function at their very best. However taking key supplements can help to ensure mitochondrial health and optimal energy levels throughout the day.
Which supplements prevent fatigue? Read on to learn about some of the very best:
1. and 2. PQQ and Nicotinamide Riboside
PQQ and Nicotinamide Riboside are considered to be on the cutting edge of mitochondrial enhancement.
Optimal doses can vary, so be sure to check with your physician before taking these or any other supplements.
In addition to the above,
creatine
, vitamin D, magnesium,
resveratrol
,
ECGC
(green tea) and D-ribose can also assist with supporting energy levels.
Also, while fatigue can be triggered by a number of normal factors in life, it’s possible that there could be an underlying medical condition.
However, for most people, eating well, getting enough sleep, managing stress and taking the right supplements are the formula for success.
Use this guide to help you determine the best choices for which supplements prevent fatigue.
3. Co-Q10
Co-Q 10 is essential for heart health and immune system health.
It is also a crucial fuel for the power center of the cell. Co-Q 10 is an antioxidant that the cells need to keep you fueled consistently throughout the day.
It is also a must for anyone taking a statin drug for their cholesterol.
Around 100 to 200 mg per day can be an ideal dose, but as with all of the supplements discussed on this list, check with your health care provider to find out if Co-Q 10 is right for you.
4.Acetyl-l-Carnitine
Acetyl-l-carnitine is an amino acid that can boost your brain health as well as muscle mass. It is also supportive of healthy mitochondrial functioning.
If this supplement is required, the typical dose is usually between 1000 and 2000 mg taken twice daily.
5. Alpha-lipoic Acid
Alpha-lipoic acid is a fat- and water-soluble vitamin that assists the body in detoxification.
This in turn helps to support the body’s energy levels. Alpha-lipoic acid is also essential in building collagen for firmer skin. The right dose of alpha-lipoic acid is essential, as too much of it can interfere with thyroid functioning.
6. Iodine
Iodine is essential to thyroid functioning as well as cognitive function. Many people are deficient in it and aren ’t even aware of it.
Other signs of iodine deficiency include depression, difficulty losing weight, brittle or balding hair, constipation and cold hands and feet.
Iodine is in few foods, so a supplement will be required if a deficiency is detected.
7. Ashwagandha
Ashwagandha is an herb used in Ayurvedic medicine that can boost adrenal function substantially.
When we become stressed or overworked, it often affects the adrenal glands and causes them to function far less optimally.
The signs of adrenal fatigue and endocrine issues include moodiness and low energy.
Ashwagandha can balance cortisol levels as well as support adrenal health, and this can increase energy levels substantially.
8. Ginseng
Ginseng is a time-honored supplement that has been used for millennia in healing.
It is a natural energy booster and can help relieve the symptoms of anxiety, stress and chronic fatigue. You can use ginseng in cooking, and it is also available in supplement form.
9. Melatonin
If lack of sleep is part of the cause of your lethary and fatigue, you could have a melatonin issue. This hormone is related to our sensitivity to light and the regulation of sleep patterns.
10. Rhodiola
Often reffered to as the "Golden Root" Rhodiola is an adaptogenic root that boost energy both physically and mentally.
It has been known to reduce fatigue, support cognitive function and improve physical performance when taken regularly.
Versatile enough to be used as a fat burner as well this root should be a go to supplement if you are feeling fatigued and lethargic throughout your day.
11. Glycine
Glycine is an amino acid that is essential for DNA and RNA production. It also regulates blood sugar and distributes glucose for energy throughout the body.
It helps to regulate mood and metabolic function while relieving chronic fatigue and treating
hypoglycemia.
12. Folate, B12, and All B Vitamins
A deficiency in the B vitamin group can lead to cognitive issues, mood changes and many other problems.
The root of these issues and the fluctuations in energy that can result is a lack of nutritional support for the mitochondria in the cells.
Getting your B vitamin levels checked can help to determine if you are deficient in any of these vitamins.
B12 in particular is required for just about every bodily function. It assists in forming red blood cells, supporting nervous system health as well as the integrity of the brain, bones and heart.
Low B12 levels can lead to serious nervous system damage that can cause moodiness, chronic fatigue and in extreme cases dementia-like traits. The body cannot produce vitamin B12 it on its own and there isn’t much in many foods, so supplementation may be crucial in some cases.
Normal B12 blood values are 200 ng/L to 900 ng/Ls, so if your levels are lower than that, a B12 supplement can make a big difference.
Sources: 1. https://www.mindbodygreen.com/articles/these-are-the-best-supplements-for-fatigue
2. https://www.foodmatters.com/article/7-supplements-proven-to-boost-energy
3. https://abcnews.go.com/GMA/Health/story?id=1647391&page=1
