Are you plagued with fatigue and just wish you had a bit more energy? Wait. Before we dive into the best vitamins and supplements for fighting fatigue, it's important to understand what causes it. Fatigue is a feeling of extreme tiredness or lack of energy that can make it difficult to perform daily tasks and making you stay in bed longer. Normal fatigue comes when you worked to hard or exercised heavily. This is what we all feel by the end of a work week. And that is what weekend with rest and leisure will completely clear up.
Chronic fatigue is different. It comes on its own, unprovoked by hard work, and unexplained by just lack of sleep. It lingers through the week and weekend. It does not get better when you rest or sleep longer hours. It makes you feel old and weak. It makes you worry why your body is not doing what it could.
Some common things that cause any type of fatigue are:
Lack of sleep
Stress and anxiety
Poor diet
Sedentary lifestyle
Underlying health conditions such as anemia, thyroid disorders, or chronic fatigue syndrome
If you're experiencing fatigue, it's important to address the underlying cause. Our Integrative specialists will help you with that! However, knowing about certain vitamins and supplements can also help with your symptoms and boost energy levels after you receive correct diagnosis and instructions at ImmuneLine Clinic.
Vitamin B12

Vitamin B12 is responsible for energy production and neuronal health. It is also involved in the production of red blood cells, which carry oxygen to your body's tissues. First symptoms of vitamin B12 deficiency are fatigue, weakness, and tingles in the feet and fingers.
B12 is abandon in animal products such as meat, fish, and dairy. Vegetarians usually get enough from bread and beans. If you have restricted diet, it is easy to become B12-deficient. In this case, you need B12 supplement to help boost your energy levels and fight fatigue.
There are also genetic conditions preventing you from absorbing B12 from food. As you know, this is the only way we get this vitamin - we cannot synthesize it. In this case you need to get B12 injections in our clinic - given just once a month it will completely eliminate the problem. How do you know it worked? Usually our patients feel it right after injection - the brain fog has lifted, the sky is now blue and they are ready to run to do unfinished choirs. So, yes - you will know almost immediately if the diagnosis is correct.
Iron
Iron is another essential nutrient for normal health. It is a part of hemoglobin which delivers oxygen to your body's cells. It is absolutely crucial for the production of red blood cells. A deficiency in iron leads to anemia, and in turn can cause fatigue, weakness, and difficulty concentrating.
Iron abandon in soil. Certain foods such as red meat, poultry, seafood, and leafy greens (especially kale) have high iron content and can fix anemia fast. Just be sure to consult with our doctor before starting an iron supplement, as too much iron can be harmful for the liver. There is a genetic condition Hemosiderosis which causes iron overload - it is extremely dangerous to take iron supplements in this case.

Iron supplement, no matter which company made it, is harsh on the stomach and can cause nausea and constipation. Our specialists do not like giving it out as the first recourse. We recommend to work with our Nutrition coach to find better solutions to getting iron naturally with the food.
Vitamin D
Vitamin D metabolism in the body is not that simple. Vitamin D3 is made in the skin from 7-dehydrocholesterol under the influence of UV light. Vitamin D2 (ergocalciferol) is derived from the plant sterol ergosterol. Intestinal bacteria is essential in dietary Vit D conversion into digestible form and transfer to the bloodstream. Both forms D2 and D3 as essential for the multitude of functions:
Anti-inflammatory and immune health
Bone Ca absorption and osteoporosis prevention
Asthma and allergy prevention
Cell regeneration and longevity of life
Pregnancy and childbearing
While you can get vitamin D from sunlight, most city dwellers spend too much time indoors, wear full-body clothes, and using sunscreen. That is why at ImmuneLine we do recommend sunbathing, especially during winter. You can almost always find the spot in your house or apartment where you can spend needed 20 min a day under the natural sun light. We recommend early morning and late afternoon for that - this way you don't have to worry about sunburn even with very fair skin. Also, we do not recommend use of sunblock daily - only when going to the beach or on the hike. Even then, SPF 15 is usually enough with SPF 30 on the face and ears.

Magnesium (Mg)
Magnesium is an essential mineral for our body. It is playing a big role in normal functioning of almost every body system:
Cardiovascular effects. Mg is involved in blood pressure regulation and vascular tone
Central nervous system - memory and mood
Musculo-skeletal - bone regeneration and muscle function
Reproductive - hormonal health and sperm activity
Mg deficiency can present itself with migraines, inability to exercise or handle stress, and severe fatigue. Mg deficiency can happen if you are on a very restricted diet and mainly eat commercially grown foods which are processed. Organically farmed vegetables, nuts, and eggs from free-range chickens are rich in Mg. Mg supplements are widely available, but can cause stomach ache. Various salts can be better tolerated - it is individual preference.
Common Mg supplements are
Magnesium Citrate
Magnesium Stearate
Magnesium Maleate
Magnesium Bisglycinate or Glycinate
Coenzyme Q10
Coenzyme Q10 (CoQ10), is a natural compound engaged in a cycle of energy production in the muscles and certain organs. This enzyme is also involved in the prevention of oxidative cell injury. A deficiency in CoQ10 is rare, but can lead to fatigue, muscle weakness, and other health issues. Overdose can be a serious problem with major symptoms of panic attacks, heart arrhythmias and tremors.
You can find CoQ10 in foods such as fatty fish, organ meats, and whole grains. In chronic fatigue this supplement can help boost your energy levels.
Other Ways to Fight Fatigue
While vitamins and supplements can help alleviate fatigue, there are other lifestyle changes you can make to boost your energy levels and fight fatigue. These include:
Getting enough sleep: Aim for 7-9 hours of sleep each night to help your body recharge and feel more energized.
Eating a balanced diet: Make sure you're getting enough nutrients from your diet to support your body's energy production.
Exercising regularly: Regular physical activity can help improve your energy levels and reduce fatigue.
Managing stress: Stress can drain your energy levels, so finding ways to manage it, such as through meditation or yoga, can help.
Limiting caffeine and alcohol: While caffeine can give you a temporary energy boost, too much can lead to fatigue and other health issues. Similarly, alcohol can disrupt your sleep and leave you feeling tired the next day.

Choosing the Right Supplements
When it comes to choosing supplements for fatigue, it's important to do your research and consult with us. Not all supplements are created equal, and some may interact with medications or have toxic side effects. Here are some tips for choosing the right supplements:
Buy brands recommended by our Doctor: Choose supplements from well-known, reputable brands that have been tested for quality and purity.
Check the ingredients and expiration: Make sure the supplement contains the ingredients and dosages listed on the label.
Consult with our specialists: Before starting any new supplement, consult with our doctor and Nutrition Coach to ensure it's safe for you and won't interact with any medications you're taking.
Conclusion - The Best Vitamins and Supplements for Fighting Fatigue are in your food!
Chronic fatigue can be a frustrating and debilitating condition, but incorporating certain vitamins and supplements into your routine can help boost your energy levels and fight fatigue. Our Nutrition Specialist will help you to achieve the goal. Be sure to address any underlying causes of fatigue with our ImmuneLine specialists. You will receive tests to determine if you are deficient in minerals and vitamins, and personalized dietary plan to fix your fatigue fast.
Make all necessary lifestyle changes such as getting enough sleep and managing stress. Exercise daily. Even walking 8000 steps a day is enough for good energy exchange! With the right approach, you can overcome fatigue and feel more energized and revitalized.

Comments