Vitamins and herbal supplements may help increase energy levels. Your clinician can discuss any nutrient deficiencies or dietary habits which might contribute to fatigue.
As many dietary supplements may interact with prescription medications, it’s wise to consult your clinician prior to beginning any new supplement regimens. Certain dietary supplements are especially helpful for those living with CFS/ME and other chronic illnesses that cause debilitating fatigue.
B Vitamins
The B vitamins (also referred to as the “b-complex”) are water-soluble vitamins that work as coenzymes to power enzymes in your body, which speed chemical reactions and help use nutrients such as carbohydrates, fats and proteins for energy. B vitamins also aid in keeping skin and nervous systems healthy.
B vitamins can be found in food sources like liver, eggs, whole grains, fish, dairy products and leafy vegetables. A B-complex supplement typically combines all eight B vitamins into one pill for easy consumption. Diet remains the best way to achieve energy balance but taking an individual B vitamin supplement could provide much-needed support if one or more is lacking from your daily regimen.
Vitamins B1, B2, B3, B5, B6 and B12 all play an essential part in providing our bodies with energy, but some vitamins are more crucial than others. B1 (thiamine) aids digestion while playing a significant role in nerve function; you can find it in cereals, pork and sunflower seeds. B2 (riboflavin) is essential to energy production and cell signaling; you’ll find it in green vegetables, milk and fortified breads. B3 (niacin), on the other hand, plays an integral part in signaling pathways as well as metabolism and DNA synthesis, commonly found in poultry, tuna and beans. B5 (pantothenic acid) plays an essential role in nutrient absorption and hormone regulation; you’ll find it in yogurt, avocados and bananas. B6 (pyridoxine) aids amino acid metabolism, red blood cell formation and production of neurotransmitters – it can be found in chickpeas, salmon and potatoes.
Deficits in any of the B-complex vitamins can contribute to fatigue and weakness. Supplements might not make much difference unless there’s also another underlying health condition contributing to it like hypothyroidism or an autoimmune condition causing fatigue; your clinician can create a care plan to investigate and treat those conditions which could be contributing to it, for instance an iron deficiency may contribute to fatigue while low vitamin D levels could make you sleepy.
Rhodiola Rosea
Rhodiola rosea (golden root and arctic root) is an herb often referred to as “the new ginseng”. It claims to fight fatigue, improve mental function, increase physical endurance and athletic performance as well as boost sexual desire and boost sex drive; additionally it may contain antioxidant properties and help alleviate depression symptoms. Rhodiola supplements have been available since centuries for traditional medical uses.
One double-blind study demonstrated the benefits of Rhodiola extract in alleviating fatigue and stress for healthy volunteers, while another double-blind research study discovered a low dose of Rhodiola increased mental performance among international students taking stressful exams. More research must be completed before conclusive evidence emerges regarding its uses as an energy supplement.
Rhodiola is generally well tolerated; however it may cause side effects, including rapid heart rate and interactions with medications such as antidepressants and narcotics. Young children, pregnant women or people suffering from severe liver or kidney diseases should avoid taking rhodiola due to potentially dangerous low blood pressure reactions while taking medications designed for that condition; additionally it could decrease effectiveness of anti-anxiety medicines taken concurrently with it.
Rhodiola can be purchased as a supplement in capsule or tablet form, liquid extract or tincture form, or added to herbal tea blends. Dosage for Rhodiola should generally be small; most adults should take as prescribed; it is advised to consult a healthcare provider prior to beginning any new herb regimen.
Further study is necessary to establish the long-term safety and interactions of Rhodiola with medications. Therefore, until further information becomes available it would be prudent not to take Rhodiola during pregnancy or breastfeeding and consult a healthcare provider immediately if you experience an allergic reaction such as itching, skin rash or difficulty breathing. If an adverse reaction does occur seek medical help immediately as symptoms of such may include itching, skin rash or difficulty breathing.
Coenzyme Q10
Coenzyme Q10 (CoQ-10, Ubiquinone-Q10, ubiquinol or Q10Q10) is an energy-providing nutrient with antioxidant activity found naturally in various food sources such as oily fish, meat organs (such as liver), whole grains and supplements.
CoQ10 may help reduce fatigue and weakness related to certain diseases. It has also been found to slow Lou Gehrig’s disease (amyotrophic lateral sclerosis, or ALS) progression and improve quality of life for people living with Parkinson’s disease, although its effect on multiple sclerosis or other neurological disorders such as schizophrenia and depression remains uncertain, and its effect on cancer treatment-related tiredness remains undefined.
CoQ10 supplementation may help prevent heart failure or another heart attack in people who’ve already experienced one, as well as lower blood pressure in those with high blood pressure and increase insulin sensitivity among diabetics. CoQ10 has also been investigated as a treatment for cancers; results have been mixed and further research needs to be done; chemotherapy drugs often reduce levels of coQ10 in the body so taking coenzyme Q10 by mouth could protect against its negative side effects.
CoQ10 supplements may also help treat other conditions, though more research needs to be conducted before any definitive recommendations can be made. A combination of selenium and coenzyme Q10 have been shown to decrease muscle problems associated with cholesterol-lowering drugs like Atorvastatin or Rosuvastatin; they may also interact with certain antihypertensive medications and cancer therapies.
Ashwagandha
Ashwagandha is an adaptogen, meaning it helps the body cope and adapt to both physical and emotional stressors, such as reduced stress hormone levels that lead to feelings of fatigue. Ashwagandha also boasts antioxidant properties which protect it against oxidative stress; withanolides found within this plant have also been demonstrated to increase energy production while decreasing levels of stress in animals.
Studies suggest that ashwagandha may help improve performance and enhance mental alertness among healthy individuals, with its calming properties leading to better sleep – essential for overall good health and wellbeing. Furthermore, its appetite-suppressant effects may contribute to weight loss efforts by curbing food cravings – one study showed how using standardized extract of ashwagandha improved mood while simultaneously making participants feel energized and less stressed over a 12-week trial period.
Studies have demonstrated that Ashwagandha can reduce sleep disturbances for those suffering from insomnia, most likely by increasing GABA production (a natural sedative). Ashwagandha may also help men increase testosterone and prevent sperm damage; prevent cortisol spikes – which cause weight gain – as well as slow metabolisms; it has even been suggested as helping improve memory and executive functions due to its antioxidant properties.
Athleticians are always searching for an edge to enhance performance and recovery, and ashwagandha has become increasingly popular among both athletes and weekend warriors, boasting scientific evidence supporting its ability to increase endurance, strength and performance. Jacquelin Danielle Fryer RD CSCS from Banner Sports Medicine Scottsdale discusses this natural performance-boosting supplement in her article about it.
Before beginning any herbal supplement regimen, such as Ashwagandha or other supplements, consult with your physician first. Ashwagandha could interfere with certain medications (like thyroid) as well as cause drowsiness; thus making it not safe to be taken before driving or operating machinery safely or before pregnant mothers breastfeeding their infants. It’s also not advised for pregnant or breastfeeding mothers. Talk to a registered dietitian prior to beginning any new supplements so she can recommend an effective brand with the appropriate dosage and schedule.
