For Immune System Function
Bromelain
Bromelain has digestant activity and has anti-inflammatory, immunomodulatory, anti-diarrheal, anti-carcinogenic and wound-healing properties.
“The mechanism of the putative antiinflammatory activity is not well understood. It may be accounted for, in part, by activation of plasmin production from plasminogen and reduction of kinin, via inhibition of the conversion of kininogen to kinin.”
Bromelain also increases T-cell activation, and enhances antigen-independent binding to monocytes. It has been shown to help in chronic bronchitis and chronic sinusitis because it also thins mucous.
Contraindications: Avoid if allergic to pineapple.
Precautions: May cause blood-thinning activity in some people.
Adverse Reactions: Sometimes minor GI symptoms.
Interactions: Increases serum levels of amoxicillin and tetracycline. May enhance anticoagulant activity of warfarin and aspirin.Dosage: 500-2000 GDUs taken 1-3 times a day.
Magnesium
“Magnesium is an essential mineral in human nutrition with a wide range of biological functions. Magnesium is involved in over 300 metabolic reactions. It is necessary for every major biological process, including production of cellular energy and the synthesis of nucleic acids and proteins. It is also important for the electrical stability of cells, the maintenance of membrane integrity, muscle contraction, nerve conduction and the regulation of vascular tone, among other things.”
Adverse reactions: Usually none in doses of 350 mg a day or less.
Avoid Smoking And Chemical Exposures
People with CFS should avoid, as much as possible, exposure to tobacco smoke, toxic chemicals, and pollutants. Smoke contains many toxicants, including carbon monoxide and nicotine, which alter the function of the nervous system and may increase risk of chronic pain.170,171 Exposure to cigarette smoke, even secondhand, is pro-inflammatory and suppresses or disorders immune response.172 A large multi-center prospective study of 9,209 non-demented patients found higher cigaretteexposure correlated with significantly higher rates of cognitive decline.173 Other studies have linked tobacco smoke exposure withgreater symptom burden in CFS or related conditions .174,175
Exposure to toxic compounds has been associated with CFS.176,177 Some individuals with reported chemical sensitivities also have severe chronic fatigue. In some cases, CFS symptoms have resolved in chemically sensitive individuals when they reduced or eliminated their toxicant exposure.178
If possible, those with CFS should also live and work in well-ventilated buildings. Indoor levels of pollutants such as solvents, pesticides, and dust are generally higher in buildings with poor ventilation. In a study of 100 large office buildings, office workers experiencing fatigue or difficulty concentrating were less likely to work in well-ventilated buildings or buildings with well-maintained ventilation systems compared with less well-ventilated or well-maintained buildings.181
Substances Which Help With Chronic Fatigue
There are some substances which increase energy and reduce fatigue in the short-term. The one that springs to mind, and arguably the most effective supplement for fighting fatigue in the short-term, is caffeine.
But caffeine and other stimulants are useless for combating chronic fatigue the kind of tiredness that results from being over-worked, chronically sleep deprived, and deficient in nutrients vital for healthy energy metabolism.
To really get to the heart of fatigue, especially lasting, chronic fatigue, you need to take a more fundamental approach. In other words, you need to target fatigue at the most basic, cellular level.
These are the most effective supplements for reducing chronic fatigue and promoting healthy energy levels:
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How Many Vitamins For Tiredness And Fatigue Should You Take A Day
The number of vitamins for tiredness and fatigue you should take a day is sadly not a one answer question. This will vary from one vitamin to another and also factors in that the bodys need for each of the individual vitamins and minerals is massively various. While women require 18mg of iron a day and men require 8mg, the adult body only needs about 1.5 micrograms of vitamin B12 a day.
For reference, if we look closer at a few of the vitamins on this list and their recommended dosages from their available Holland & Barrett offerings, you can see how they differ.
Their Vitamin B12 tablets are advised to be taken at a dose of one to two tablets a day, preferably with meals and emphasises that the dose should not be exceeded.
The Vitamin C Timed Release caplets suggests taking a dosage of between one and four capsules a day with the same guidance in conjunction with meals. This mirrors the instructions provided for Holland & Barrett Biotin tablets, also.
The brands Active Iron capsules should only be taken at a dosage of one a day with no specific timing of consumption recommended.
Additionally, always be careful to read the ingredients list to ensure that youre familiar with what youre increasing your intake of.
Focus On Improving Your Sleep Quality
One of the most common symptoms of ME/CFS is experiencing disturbed and unrefreshing sleep.
Take some of the following steps to improve your sleep environment:
- Set a regular bedtime and wake-up time
- Enjoy quiet activities before bed, instead of engaging in exercise or mentally stimulating activities
- From the afternoon onward, avoid caffeine
- Limit alcohol and enjoy a small meal in the evenings
- Keep your bedroom as a sleep sanctuary dont bring your computer or phone inside
- Limit your naps to only 30 minutes total throughout the day
- Keep your bedroom quiet, dark, and calming
Also Check: Causes Of Chronic Headaches And Fatigue
Try Exercising When You Can
As a person with ME/CFS, youve also probably experienced post-exertional malaise. This can be triggered by even small amounts of exercise.
But if youre able to, safely incorporating small amounts of exercise into your life can help reduce symptoms.
This can be something low-impact and simple, like walking, tai chi, and yoga. Just remember to start small and increase the length and intensity of your workouts slowly over time.
Cannabidiol For Fibromyalgia Pain
Cannabidiol is an active ingredient extracted from the flowers, leaves and stems of industrial hemp plants. These plants are specially selected to ensure high levels of CBD but low levels of the psychoactive substance, THC found in marijuana. CBD is mixed with olive oil, coconut oil or hemp seed oil to maximise its absorption.
Cannabidiol or CBD oil has direct effects on the brain to reduce pain perception, relieve anxiety, lift mood and promote refreshing REM sleep. It works by enhancing the effects of other brain chemicals, such as serotonin, and through effects on the brains own endocannabinoid systems. CBD does not produce a high and is not addictive.
CBD oil is antioxidant and has anti-inflammatory effects to improve pain and stiffness. It also has a direct analgesic effects on pain perception in the brain, is relaxing and promotes feelings of well-being. CBD oil also improves sleep quality by promoting deep and refreshing REM dream sleep.
See the best CBD oil products at Healthspan.co.uk , or .
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Food Intolerances And Chronic Fatigue Syndrome
CFS is linked to the immune system dysfunction, and this could explain why some sufferers believe certain foods worsen their symptoms.
The best way to identify whether a person is intolerant to a specific food or not, is to follow a food elimination or exclusion diet. The former involves removing suspected foods from the diet to see if symptoms improve, and the latter involves reverting to a very basic diet for a period of time before gradually reintroducing additional foods one at a time, to identify problem foods.
Elimination and exclusion diets could involve removing essential nutrients from the diet and so adequate supervision by a nutritional medicine specialist is recommended.
Another good place to start when indentifying food sensitivities is to keep a food diary of what you eat and when you experience the worsening of symptoms. This could help you to spot any patterns.
Try Heating And Cooling To See What Helps
Temperature sensitivity is another common symptom of ME/CFS. Its sometimes easy to overheat and difficult to cool back down. You can mitigate this symptom by using heating or cooling products. Try taking a warm or cool bath with Epsom salts before bed to optimize your temperature.
If your muscles are uncomfortably tight, you can use heat to soothe them. You can try using a heating pad, hot water bottle, or heated slippers. This will warm you up and relax your muscles at the same time.
Dealing with chronic fatigue syndrome can be frustrating, but there are many approaches you can take. Using supplements for CFS is another approach that has been shown to potentially improve your quality of life.
In addition to medication, you can also mitigate your symptoms by making healthy lifestyle changes.
Finding the right balance to ensure that your symptoms are under control is tricky. But its also essential to living a fulfilling life! You can do this.
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The Role Of Nutrition And Supplements In Managing Chronic Fatigue Post
We have known for many years that nutrition is linked to immunity and severity of infections. People who are not well-nourished are at higher risk for infections. Chronic and severe infections can cause people to not have enough vitamins, minerals, or other important nutrients they need. People with diabetes, hypertension, older age, and cancer tend to have more severe COVID-19 infection and are more likely to have long-term problems from COVID-19 .
For those reasons, it is important to eat healthy. A healthy diet includes lots of vegetables, fruits, whole grains, legumes , and nuts, and moderate amounts of fish, dairy, and poultry . It also encourages people to limit red and processed meats, refined carbohydrates, and sugar. By eating this way, the body gets all the vitamins and minerals along with the protein, fats, carbohydrates it needs to help recover from COVID-19.
Many people have read or heard about supplements being recommended for managing acute symptoms of COVID-19 . This comes from research done to look at the use of these nutrients in acute respiratory infections. We have seen the benefit of using supplements in older people who often do not have enough of these vitamins and minerals because of chronic health conditions, changes in appetite, or limited access to healthy foods.
To discuss with others Post-COVID Syndrome, join our discussion group.
References
Vitamins That Help With Fatigue
There are numerous vitamins that claim theyll help you feel more energetic, but for chronic fatigue, there are certain vitamins that your body may be lacking. These vitamins can help fill in dietary gaps and give your cells the boost they need to function better and increase your overall energy level.
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How Supplements Can Help Improve Your Quality Of Life:
According to the National Institutes of Health is an intricate disorder described by extreme fatigue that can’t be illuminated by any fundamental medical disorder. CFS can cause a wide range of symptoms, including difficulty concentrating, insomnia, and an overall feeling of malaise. While there is no cure for CFS, there are treatments that can help improve your quality of life. One such treatment is taking supplements.
There are a variety of supplements that have been shown to be helpful for people with CFS. For example, omega-3 fatty acids supplements can help reduce inflammation and pain. Coenzyme Q10 supplements can help improve energy levels and cognitive function. And magnesium supplements can help relieve muscle pain and cramps.
Taking a daily multivitamin is also recommended, as people with CFS tend to be deficient in a variety of vitamins and minerals. If you’re considering taking any kind of supplement, it’s important to speak with your doctor first to make sure it’s safe for you and won’t interact with any medications you’re taking. But for many people with CFS, taking supplements can be an effective way to help improve their quality of life.
What Factors Pose A Risk
Are there really any heightened risk factors for people to constantly be more tired than others? Unfortunately, the short answer is YES! There are actually two main factors to take into consideration when looking deeper into CFS.
Unfortunately, the following two factors cant really be controlled.
Most women never stop, and thus, they are more likely to be diagnosed with this type of medical dilemma and appear more tired than men. However, it is also speculated that women tend to be better communicators and might just be reporting these symptoms more than men. Therefore, CFS patients could be pretty equal in terms of prevalence between genders.
Of course, CFS can happen at any age, but its especially common in individuals who are middle-aged. As you get older, its harder to sustain your energy as in your younger years.
Do you find that you fall into both categories and that it’s harder to feel refreshed after a good night’s sleep? These factors may be the reason why youre more susceptible to tiredness and feel like you cant escape your feelings of exhaustion.
Plus, as our bodies grow and change, there’s the heightened possibility that people will experience more fatigue as they age. However, there are some clear signs that indicate that there is more of a problem than the regular signs of aging or gender.
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Mistake #: Not Believing That It Matters When Or How You Take Your Supplements
Bioavailability refers to how likely the nutrient you take is going to be taken up by the body and be put to use. Several factors can affect it.
Taking nutrients on an empty or full stomach? Fragile nutrients that end up getting digested during a meal should be taken on an empty stomach. Probiotics and n-acetyl-cysteine , for instance, should always be taken on an empty stomach. NAC, in particular, is not cheap i.e., it is not something you want to waste.
Taking minerals with grains may result in no absorption in the body.
Foods grains contain factors called phytates which act like a magnet to bind minerals before they can be absorbed. Taking a magnesium supplement with a phytate-rich meal will stop virtually all of the magnesium from being absorbed. Dr. Craig recommends taking mineral supplements on an empty stomach to ensure absorption.
Coffee and Tea contain factors called tannins that also bind to minerals making them less bioavailable. In the presence of coffee, creatine absorption is also almost completely stopped.
More absorbable forms of supplements are continuing to be developed. Vitamin D, for instance, is poorly absorbed as a tablet, but is readily absorbed when emulsified as an oil.
Summary And Quick Facts For Chronic Fatigue Syndrome
- Chronic fatigue syndrome is a complicated condition characterized in part by profound fatigue that persists for more than six months. Between 836,000 and 2.5 million people in the United States are believed to have CFS.
- In this protocol you will learn about the complex nature of CFS and several factors that may contribute to its onset. You will also learn about the treatment approach typically taken by conventional physicians and how a more comprehensive, integrative approach may be necessary for optimum management of CFS symptoms.
- Once a diagnosis has been established, an effective treatment strategy must take into consideration the medical, nutritional, physical, psychological, and social needs of each patient. Emerging research has led to the development of several novel treatment strategies that may benefit those with CFS.
Chronic fatigue syndrome is a complicated condition characterized in part by profound fatigue that persists for more than six months. Other features can include cognitive difficulties, muscle and joint pain, depression, poor sleep quality, or other nonspecific symptoms. Many people with CFS have difficulty working, attending school, exercising, and carrying out daily activities. Sadly, conventional physicians often overlook this condition, and as many as 80% of individuals suffering with CFS may not receive an accurate diagnosis. The illness follows a variable course and is associated with significant quality of life issues.
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Supplements For Chronic Fatigue Syndrome
Studies have suggested that coenzyme Q10 and nicotinamide adenine dinucleotide common antioxidant dietary supplements with known cardioprotective effectsmight relieve symptoms of chronic fatigue syndrome . Both supplements have been shown to significantly reduce fatigue levels and other symptoms associated with chronic diseases, such as fibromyalgia. Studies of their utility in treating CFS, however, have been very small with inconsistent conclusions, say researchers.
Because research has shown that a mitochondrial failure reduces the rate of adenosine-5-triphosphate synthesis, the central agent of energy production in CFS, and because CoQ10 and NADH increase cellular ATP production via mitochondrial oxidative phosphorylation, the researchers decided to conduct a proof-of-concept study to assess the effect of supplementation on heart rate, with secondary measures of fatigue, pain, and sleep.
In the eight-week study, 80 participants received CoQ10 200 mg once daily plus NADH 20 mg once daily or placebo . Heart rate was measured at baseline and at the end of the run-in period. Fatigue, pain, and sleep were evaluated at baseline, then again at four and eight weeks using participants self-report questionnaires.
The supplementation was safe and well tolerated, the researchers say, and could be added to conventional CFS therapy.
Source: Clinical Nutrition, August 2016
Vitamin C For A Welcome Shot In The Arm
Also known as ascorbic acid, vitamin C is essential to health, particularly for supporting the immune and nervous systems. It is also known to help reduce fatigue .
Good sources of vitamin C include peppers, chillies, and citrus fruit, as well as green vegetables such as spinach and cabbage.
To boost your intake, you can also take a dietary supplement to help support your body during periods of fatigue or when the seasons change.
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What Is Adrenal Fatigue
Adrenal glands are the small organs above your kidneys, responsible for hormonal regulation when youre under stress. They produce cortisol, adrenaline, DHE and other hormones that maintain the healthy functioning of your body, regulate your blood pressure and metabolism.
When youre under stress, these hormones are produced in larger quantities.
Your body is naturally prepared to take small doses of stress. But when you are constantly under stressful situations for a long period of time, the adrenal glands have to produce lots of these hormones.
Sometimes, they cant keep up producing at such high volume all the time… and thats when adrenal fatigue kicks in.
The term is used by some alternative medicine practitioners to indicate that your adrenal glands produce insufficient levels of the stress hormones that help you deal with stressful situations. This, in return, makes you feel tired all the time.
The end result is depleting production of these hormones. Or, to put it simply, your adrenal glands cant keep up with the constant stress youre under.
Other related adrenal fatigue symptoms are:
- Low blood pressure
- Hair loss
