Increase Your Vitamin B Intake
According to a study published in the Journal of Royal Society of Medicine, researchers found a direct link between reduced vitamin B levels and chronic fatigue syndrome.
Vitamin B6
The study focused on B-6, riboflavin and thiamine, and researchers believe that B6 is particularly important. Vitamin B6 rich foods include wild tuna and salmon, bananas, grass-fed beef, sweet potatoes, turkey, hazelnuts, garlic and cooked spinach.
Vitamin B6 helps to prevent and relieve fatigue, and it supports a healthy immune system. As stated above, some researchers believe that certain viruses play a role in CFS, therefore increasing B6 levels can be a helpful treatment. B6 helps supports T-cell functioning, allowing them to more adeptly fight infections.
Importance of Methylation
Methylation is the term given to the process in the body where methyl compounds are used in the critical functions of the body immune function, energy production, mood, inflammation, nerve function, detoxification, and even DNA all of which are challenges in chronic fatigue syndrome patients.
Methylation helps you process toxins, make hormones, and even helps in the production of neurotransmitters such as melatonin. How well your body can methylate effects all of these important areas. Poor methylation can lead to a variety of chronic conditions including certain types of cancer, cardiovascular disease, diabetes, allergies, digestive upset, mood and psychiatric disorders, and chronic fatigue.
Vitamin B12
Metabolic Disturbance Associated With Chronic Fatigue Syndrome
Metabolic disturbance has been well documented in CFS patients, including:
- Impaired mitochondrial integrity and function, with more rapid exercise-induced lactic acid production and reduced aerobic capacity
- Increased urinary citric acid and other markers of metabolic disruption and muscle catabolism, such as increased 3methylhistidine and tyrosine excretion
- Increased xenobiotic chemical levels have been identified in CFS patients compared to healthy controls and correlated to fatigue and pain scores, and
- Altered bowel flora has been identified in CFS patients compared to healthy controls.
Chronic fatigue syndrome is a serious medical condition that can cause long-term illness and disability. However, with an accurate diagnosis, appropriate medical treatment, and lifestyle management to reduce exertion many people improve over time.
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Vitamin B12 Is Necessary For Cells To Produce Energy
Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your bodys cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function. According to guidance published by the National Institute of Health in 2016, if you dont consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss.
Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. Older adults, or people with digestive disorders like Crohns disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.
Ready to start your personalized routine?
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What Causes Chronic Fatigue Syndrome
A person with CFS can often identify a severe infectious episode, of viral, bacterial, or parasitic nature prior to the onset of chronic fatigue. However, despite extensive research, the exact cause remains unclear, because several medical problems can cause CFS, including infection, hormonal imbalance, and immune system problems. A 2011 study from Norway found much support for the theory that CFS is a disorder of the immune system preceded in the majority of patients by an infection of some type.
Some suspect viruses thought to trigger CFS include Epstein-Barr, human herpesvirus 6, and mouse leukaemia viruses. In Australia, entero virus, retrovirus, Barmah Forest Virus, Ross River virus and other non-viral infections have been shown to trigger CFS.
Rather than recover fully after a few weeks of rest and treatment, CFS sufferers continue to experience multiple clinical problems for an extended period, even several years or decades.The immune system of a person with CFS is slightly impaired, but whether the immune impairment actually causes the disorder or is a consequence remains unclear.People with CFS often exhibit abnormal hormone function of the hypothalamic-pituitary-adrenal axis, a major regulatory component of the neuroendocrine system, which determines how a person reacts to stress and important bodily functions such as reproduction, immune system, digestion, energy storage and expenditure, moods, and emotions
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What Are The Root Causes Of Chronic Fatigue
While the jury is still out on the root cause of chronic fatigue, there are other reasons for feeling tired for extended periods of time. According to WebMD, there are four potential triggers that may be resulting in chronic fatigue.
Hormonal Imbalances
Unfortunately, hormonal imbalances are quite common for us women which in turn, can cause all sorts of problems from unwanted weight gain to shifts in mood to skin issues, and even chronic fatigue. In this case, there may be abnormal blood levels which could play a role in fatigue. This can be especially true during that time of the month for us females or even around the time of pregnancy and postpartum.
Physical or Emotional Trauma
Your body is a complex thing. When something isnt right it will try its best to adapt and course correct. In this case, a side effect of any sort of physical or emotional trauma may be fatigue, or in other words, your bodys coping mechanism. Other factors may include mitochondrial dysfunction which affects the production of ATP needed to fuel your bodys cellular processes.
Viral Infections
When the body is hit with a viral infection, it can become very exhausted. It goes without saying that some viruses are more prominent than others and have the potential to really wipe out your immune system. When this happens, your body tries to overcompensate by taking time to recover, leaving you feeling groggy and tired.
Best Supplements For Cfs That Will Actually Improve Your Symptoms
How Severe Is Your Lack Of Energy?TAKE THE QUIZ
Chronic fatigue syndrome, commonly referred to as myalgic encephalomyelitis/chronic fatigue syndrome , has no single standard treatment. There are, however, many ways to manage your symptoms and improve your quality of life. One way to do this is to try supplements for CFS.
In todays blog post, well discuss whether or not supplements are effective, along with the best supplements for CFS. Finally, well go over some other really good ways to improve your CFS symptoms. Lets get started!
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Why Should I Buy A Best Supplements For Chronic Fatigue Syndrome
You can tell if you need or want a best supplements for chronic fatigue syndrome by looking at your existing inventory. You probably dont need it and should reconsider buying it. If you can’t bear to go with the old one, you could always sell it and put the money toward the purchase of a replacement.Finishing your project in this manner is a lot of fun and simple to do.
Mistake # 2 All Supplements Are Created Equal Brand Doesnt Matter
Because the FDA does not regulate the supplement industry, supplement companies release products without federal oversight and unknown quality control. Independent testing to ensure that each supplement has the ingredients listed on its label is not required. Dr. Craig only uses supplements that carry one of three labels on the bottle that indicate it has passed a test by an independent agent that ensures the facilities that produce the supplement are adequate and/or that their supplements are pure and potent.
- Good Manufacturing Practices
- NSF National Sanitation Foundation
- USP indicates the supplement is of pharmaceutical grade
Dr. Craig also states that, with little way to know how long theyve been on the shelves, store-bought vitamins may have questionable potency.
She also suggests being on the lookout for fillers , cornstarch, eggs, nuts, dairy, shellfish and dyes) which companies sometimes add to supplements to increase their shelf-life and improve their presentation. These additives can cause problems for some individuals. If you have an allergy and are not sure what is in a particular product, contact the company.
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Feeling Tired These Supplements Can Help You Experts Say
Lets face it, sometimes life can be exhausting. By the time you work a full day, take care of the family, find time for a workout, and cook something for dinner, its about time to head to sleep and do it all over again! Its no wonder that so many of us are feeling tired throughout the day.
Exhaustion can simply be a side effect of energy spent, or it could be a sign of a larger health issue at hand, such as iron deficiency. If you are constantly feeling tired there is a solution, and it may be as simple as adding a vitamin or supplement to your daily routine.
When it comes to sleep, setting up the environment for sleep is where it all starts: dark, cool, and quiet room, says Dr. Allison Brager, PhD, a neuroscientist, sleep specialist for Molecule, and author of Meathead: Unraveling the Athletic Brain. But when this is not enough or you need something more, a quality blend sleep supplement backed and supported by the best science of sleep is where its at.
The following supplements can help you feel less tired throughout the day by either helping you get a more restful nights sleep or give you the energy to tackle the day.
Read on to learn about some of the best supplements to take when youre feeling tired, and for more healthy eating tips make sure to check out The 7 Healthiest Foods to Eat Right Now.
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Conflict Of Interests Source Of Funding And Authorship
The authors declare that they have no conflicts of interest.
The Alison Hunter Memorial Foundation, Change for ME, Mason Foundation, the Stafford Medical Research Foundation, the Edward P Evans Foundation, Queensland Smart State and Advance Queensland provided continued support and funding.
NC designed the study and search strategy, and also performed primary and secondary searches, title and abstract screening, full-text screening, analysis, quality assessment, and wrote the draft and final manuscript. SJ provided consultation on the study design and data collection and critically reviewed the draft and final manuscript. AC performed the full-text screening and quality assessment, and also contributed to the final manuscript. DS supervised the study design and critically reviewed and contributed to the final manuscript. SMG supervised the study design and analysis and critically reviewed the manuscript. All authors critically reviewed the manuscript and approved the final version submitted for publication.
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Disclaimer And Safety Information
This information is not intended to replace the attention or advice of a physician or other qualified health care professional. Anyone who wishes to embark on any dietary, drug, exercise, or other lifestyle change intended to prevent or treat a specific disease or condition should first consult with and seek clearance from a physician or other qualified health care professional. Pregnant women in particular should seek the advice of a physician before using any protocol listed on this website. The protocols described on this website are for adults only, unless otherwise specified. Product labels may contain important safety information and the most recent product information provided by the product manufacturers should be carefully reviewed prior to use to verify the dose, administration, and contraindications. National, state, and local laws may vary regarding the use and application of many of the therapies discussed. The reader assumes the risk of any injuries. The authors and publishers, their affiliates and assigns are not liable for any injury and/or damage to persons arising from this protocol and expressly disclaim responsibility for any adverse effects resulting from the use of the information contained herein.
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Getting Started With Energy Supplements For Chronic Fatigue
Were often told that eating a healthy diet, regular exercise, and proper sleep are the keys to maintaining good energy levels. But for many who suffer from chronic fatigue, this simply isnt enough. Supplements are the key to giving your body the raw materials it needs to overcome chronic fatigue naturally. But there are so many to choose from, wheres the best place to start?
Consider starting with a high-quality, personalized multivitamin to overcome any nutritional deficiencies that may be contributing to your low energy levels. Then incorporate some fast-acting energy boosters into your daily routine, like caffeine, L-theanine, and MCT oil.
Adding in an adaptogen like ashwagandha will be key for enhancing your bodys resilience to mental and physical stress and illness. And finally, choose a nootropic like Acetyl L-carnitine to support your cognitive health.
This combination will give you an immediate boost of mental and physical energy for daily activities, while also helping to overcome chronic fatigue symptoms for the long haul. These supplements are considered safe for most people, but its always a good idea to consult your healthcare provider, especially if you have a health condition.
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Home Remedies And Lifestyle Changes
Making some lifestyle changes may help reduce your symptoms.
Limiting or eliminating your caffeine intake can help you sleep better and ease your insomnia. You should limit or avoid nicotine and alcohol too.
Try to avoid napping during the day if its hurting your ability to sleep at night.
Create a sleep routine. Go to bed at the same time every night and aim to wake up around the same time every day.
Build Peace And Relax
CFS can be debilitating both physically and mentally. Suffering from persistent exhaustion, reduced brain cognition, chronic muscle and joint pain, stress, and even guilt takes a toll on the body, and psyche.
Long-term stress control and relaxation must be a vital portion of any protocol used to overcome chronic fatigue syndrome. While seemingly impossible, its imperative that sufferers of CFS do their best to effectively manage stress, and rest.
The Power of Rest
Rest means more than just sleep. Dedicate one day per week when you dont have any responsibilities or commitments. Truly commit to a full day of rest. This gives your body and mind a much-needed respite helping to fight stress, anxiety and exhaustion. Its also important during the week, if you are having a particularly difficult day, to not overtax yourself.
While regular exercise supports wellness and helps to diminish stress, individuals with chronic fatigue syndrome need to exercise at a controlled intensity. High-intensity workouts can leave you drained for several days.
Exercise Therapy
Exercise therapy has been shown to help with fatigue, mental clarity and depression in patients with chronic fatigue syndrome. According to a study released in the European Journal of Clinical Investigation, individuals with CFS were recommended to perform aerobic activities, at the clinic twice per month, in combination with at-home exercises for roughly 5-15 minutes in duration, five days per week.
Sleep
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Caffeine The Energy Booster
If youre looking for a quick fix rather than a long-term solution, drinking a cup of tea or coffee will get your metabolism going, as well as supplying you with a short-term energy boost. However, its important to note the effect excess caffeine can have on our sleeping pattern, so exercise caution when taking supplements and avoid caffeinated beverages after 3pm to maximise your chances of getting a good nights rest.
Vitamin B3 And Vitamin B12
All of the B vitamins are important in mitochondrial health. All of them. Thats why taking a supplement of B-complex vitamins will form a solid foundation. But you will need additional support via vitamin B3 and vitamin B12.
Vitamin B3:
Vitamin B3 is more often known as niacin. If youve ever taken too much of this vitamin youll have experienced redness, or, flushing of your skin with an accompanying itch. This is known as a niacin flush. Fortunately, there are new forms of niacin that make for happy skin and mitochondria.
As far as energy production is concerned, the most important function of vitamin B3 is making your mitochondria more efficient so they can make more energy.
Dosing:
New forms of vitamin B3 known as nicotinamide riboside seem to be the most efficient at improving mitochondrial and ATP production. If youre unable to find nicotinamide riboside, opt for niacinamide but ensure its a slow-release formula. This will prevent any of the uncomfortable skin reactions.
Take 500-1500mg daily.
Vitamin B12:
Vitamin B12 is known as cobalamin. This is the form many supplements come in. But for those with chronic fatigue syndrome, youll want to take your vitamin B12 in its methylated form methylcobalamin.
Vegetarians and vegans are at increased risk of vitamin B12 deficiencies, so if you are on either a vegetarian or vegan diet, ensure you are supplementing B12 daily.
Dosing:
Bi-weekly or monthly B12 injections or 5000mcg sublingual on a daily basis.
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Repetitive Transcranial Magnetic Stimulation
Repetitive transcranial magnetic stimulation is a non-invasive treatment that involves passing an electromagnetic field through parts of the brain to modulate neural signaling. Although rTMS has been studied for several conditions, including major depression, schizophrenia, recovery in stroke, and CFS,144-146 the number of subjects in these studies was small. A case series in seven patients who underwent a 3-day course of rTMS reported that most of the patients experienced an improvement in fatigue.146 Another trial used rTMS in 22 patients with CFS, divided into two groupsâsevere and mildâand noted significant improvement in fatigue symptoms in both groups.147
In a study of 30 fibromyalgia patients comparing rTMS treatment to sham treatment, pain intensity was significantly reduced from day 5 to week 25 and long-term improvement in fatigue and sleep were noted in the treatment group.148 Similar results in pain improvement and quality of life were observed in another fibromyalgia study with treatment and placebo arms, using high frequency rTMS.149 Although more studies are needed to evaluate the efficacy of rTMS in CFS, it has been suggested this modality may be useful in conditions involving multiple types of difficult-to-treat pain.150
