If you are eating a healthy diet and getting moderate exercise, yet still feel like you need a nap mid-day, then you may benefit from a supplement boost. Chronic Fatigue affects women four times more often than men, according to the Centers for Disease Control and Prevention. In addition to profound fatigue, which interferes with daily activities, symptoms can include depression, insomnia and brain fog. It’s also super annoying when you have to get a lot done, but your body didn’t get the memo!
Here are six nonstimulant supplements, listed in order of likely effectiveness, that can also help you fight fatigue:
1. B-complex vitamins
The production of energy in cells depends on most of the B vitamins. Of these, B2 and B3 play central roles in converting food to energy, and B1 and pantothenic acid are also of fundamental importance. These vitamins work in what’s called the Krebs cycle, which can be visualized as an energy-making waterwheel.
Dose: Try a B-complex or multivitamin with 50 mg each of B1, B2 and B3.
2. Coenzyme Q10 (coQ10)
This vitaminlike nutrient was the basis of the 1978 Nobel Prize in chemistry. Research has shown that people with CFS have low coQ10 levels and that supplements can improve energy levels. Some studies combined coQ10 with nicotinamide adenine dinucleotide plus hydrogen (NADH), the form of vitamin B3 found in mitochondria, leading to less fatigue.
Dose: 200 mg of coQ10 or 100 mg of its ubiquinone form, with an optional 5 mg of NADH daily; take coQ10 with a little oily food to enhance its absorption.
This nutrient helps transport fats deep into cells so they can be burned for energy, and it is synergistic with coQ10. One study found that L-carnitine reduced CFS symptoms, and another reported that it improved physical and mental fatigue in centenarians, who tend to have age-related energy issues. However, the acetyl L-carnitine form may be more biologically active.
Dose: 1,000 mg daily.
4. Vitamin C
You need this nutrient (along with B vitamins) to make your own carnitine. An early symptom of low vitamin C levels is fatigue, which may be related to decreased carnitine production. A recent study found that high doses of vitamin C reduced Epstein-Barr antibodies in people with CFS, a sign that immune responses were normalizing.
Dose: 1,000–5,000 mg (divided doses) daily.
5. Alpha-lipoic acid
This antioxidant hasn’t been used in human CFS studies, but supplements were reported to benefit a patient with a genetic fatigue disorder. Alpha-lipoic plays key roles in cells’ energy-generating mitochondria, so it makes sense to include it to enhance energy production.
Dose: 200–300 mg alpha-lipoic acid or half that amount of the R-lipoic acid form.
Ribose helps form DNA and RNA and also makes the body produce energy. “Our published research showed that the energy nutrient ribose increased energy an amazing average of 61 percent in people with Chronic Fatigue Syndrome,” says Teitelbaum.
Dose: 2,000–4,000 mg daily.
I’ll be visiting the Natural Products Expo West in March and seeking out additional supplements that can help combat fatigue!
These supplements mentioned aboved are readily available at most healthfood stores and pharmacies, or you may find them availabe on Amazon.
Content sourced with permission from http://deliciousliving.com/conditions/fight-fatigue-these-energizing-supplements?cid=nhbc
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