Fatigue can be eased by getting enough sleep, eating healthily and managing stress effectively. Certain vitamins, supplements and herbal remedies may also be helpful in increasing energy.
Stimulants such as methylphenidate (Ritalin) and amphetamine/dexroamphetamine (Adderall) may help alleviate fatigue, but they come with the risk of addiction.
Vitamin B6
Vitamin B6, also known as pyridoxine, can be found in food such as poultry, fish, potatoes, chickpeas and bananas, along with fortified cereals and supplements. PLP acts as an active coenzyme assisting over 100 enzymes within your body in performing vital functions including converting carbohydrates, lipids, proteins and nucleic acids; controlling homocysteine levels which could otherwise lead to heart issues; supporting brain function as well as immune support systems.
Studies have connected low plasma vitamin B6 concentrations with an increased risk of certain forms of cancer; it’s still not clear whether supplementing with B6 reduces this risk or severity, however. Some research indicates that it could help control cholesterol levels and prevent cardiovascular disease and stroke by regulating transsulfuration pathways that convert homocysteine to cysteine.
Vitamin B6 may also play a critical role in controlling side effects from some medications, particularly antiepileptic drug levetiracetam (Keppra), which may cause irritability and confusion in users. According to one study, taking high doses of vitamin B6 supplements significantly reduced these adverse reactions in those taking this drug.
Studies indicate that vitamin B6 may provide relief for symptoms associated with premenstrual syndrome (PMS), including moodiness, bloating and fatigue. Furthermore, increasing its activity may activate DOK3, an enzyme involved in inhibiting excessive activation of T cells and macrophages while decreasing production of proinflammatory cytokines such as IL-6 and TNF-. Furthermore, B6’s activation also promotes production of protective metabolites against advanced glycation end products (AGEPs).
Vitamin B12
Vitamin B12 is an essential water-soluble nutrient that keeps blood and nerve cells functioning at their best, helps produce DNA, and may help manage energy levels. A lack of Vitamin B12 may result in tiredness, depression and dementia – in fact some studies have linked higher intakes with improved mood and cognition; more research must be conducted.
Vitamin B12’s recommended daily allowance is 2.4 micrograms for adults; however, its absorption varies and depends on several factors. Food sources tend to provide easier absorption than supplements do; intrinsic factor production and stomach acid secretion play an integral part in its assimilation into our systems, leading to improved vitamin B12 absorption rates. Certain medical conditions may interfere with either or both processes, thereby altering vitamin B12 absorption rates.
Diets rich in protein, dairy and fortified foods offer ample sources of vitamin B12. Dietary supplements containing this nutrient include meat products (particularly liver), fish, poultry, dairy products ( especially cheese and yogurt), eggs, beans & peas and nuts – although their FDA does not regulate them like prescription drugs do, so be sure to opt for independently tested products and consult a healthcare provider or registered dietitian nutritionist prior to taking them.
Studies have demonstrated that supplementing with folic acid and vitamin B12 improves cognitive performance in those with early-stage Alzheimer’s disease, and may prevent depression among people with low vitamin B12 levels. More research needs to be conducted, particularly with larger groups. A deficiency can make other medical conditions, like peripheral neuropathy or dementia, worse.
Iron
Iron is an essential mineral, essential for red blood cell production and transportation of oxygen throughout the body. Additionally, it plays an integral part in cognitive function and supporting an efficient immune system. Deficiencies of iron can result in fatigue and general feelings of weakness; supplements are an easy and safe way to boost energy levels without impacting diet or overall wellbeing.
If you suspect an iron deficiency, your doctor will conduct a complete blood count (CBC) and assess your hemoglobin levels. Low levels indicate anemia – when blood is not providing enough oxygen to the cells and tissues in your body. You can use the results from these tests to assess if you have iron deficiency by comparing them against normal ranges.
The Recommended Daily Allowance (RDA) of iron varies with age and gender; pregnant women have higher requirements, vegetarians differ, as do those who consume little meat or seafood, respectively. Food labels provide both RDA and UL values; the latter indicates an upper limit which should not cause negative side effects. Canned clams, liver, seafood fortified cereals and white beans are good sources of dietary iron; their heme iron content helps absorption more readily than non-heme iron that may be present in plant foods such as nuts seeds legumes or vegetables.
If your doctor prescribes iron supplements, make sure you follow the dosage instructions on the label precisely. Iron pills or capsules may lead to stomach upset, constipation, or diarrhea; therefore it is important to drink lots of water and consume fiber-rich foods such as whole grains and fruit before taking iron tablets in pill form. When taking liquid iron supplements it may also help if taken through a straw so as to not get on your teeth!
Green Tea
Green tea is an excellent source of antioxidants that can significantly benefit overall health, such as protecting against heart disease and cancer, increasing metabolism, increasing energy, preventing fatigue, delaying aging and even maintaining weight control and oral hygiene. Plus, its catechins may even possess antitumorigenic properties – and studies have linked moderate tea consumption with enhanced cognitive performance!
Some research indicates that green tea extract can aid weight loss. The EGCG contained in green tea has been demonstrated to inhibit fat cell formation while stimulating fat oxidation; however, results of clinical trials vary considerably so it’s wiser to maintain a balanced diet rather than solely depending on green tea for weight reduction.
Studies suggest that green tea may help lower the risk of cancer, specifically ovarian and prostate. Laboratory experiments indicate that its active constituent, EGCG, can stop cancerous cells from spreading and block pathways leading to tumors; however, more research must be conducted in humans before we know if these benefits translate.
Studies show that green tea is an excellent source of dietary fiber and may help lower cholesterol levels. Furthermore, it may aid digestion, promote regular bowel movements, improve skin health, as well as providing essential vitamin E which may prevent cardiovascular disease and oxidative stress.
Addition of green tea can bring many health benefits, but before taking any new supplements it’s essential to consult your physician first. High doses of green tea could interfere with various medications including antibiotics and beta blockers as well as iron absorption so it may be wise to limit its consumption with meals rich in iron content.
