How Do Supplements For Chronic Fatigue Syndrome Help
Chronic fatigue syndrome is a complex condition that can be difficult to treat. While there is no one-size-fits-all approach, many people find that supplements can help to ease their symptoms.
Supporting the systems affected by CFS can provide relief as the body heals. Support for energy function in the mitochondria, brain function, muscle soreness, fatigue, and sleep support are a few systems that supplementation can support.
Mitochondrial function, in particular, has been noted as an essential aspect of managing CFS.
It is important to note there is research on these supplements, and we will discuss the study in each section. However, supplements and vitamins are not researched as thoroughly as medications, so the evidence is typically not as strong.
Discuss your CFS with your healthcare provider and see if a supplement might make sense for you to try.
About our ratings:
We look at the research backing each supplement and reference the findings in our suggestions.
Quality
A high-quality supplement, herb, and vitamin will typically be a little more expensive because it uses high-quality ingredients. Supplements should be a supplement to your healthy lifestyle and diet and stay as clean and natural as food.
Lower quality vitamins and supplements typically have inferior quality ingredients and fillers that decrease the efficacy.
Price
Supplements can be expensive, but they dont have to be. We will rate the pricing based on the quality of ingredients and efficacy.
Potassium: Muscle Weakness Constipation Irregular Heart Rhythm And More
Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste, according to MedlinePlus. Plus, its a useful nutrient that helps offset sodiums negative impact on your blood pressure: Its important in maintaining a healthy blood pressure, Zive says.
You could become low in potassium in the short term because of diarrhea or vomiting excessive sweating antibiotics, laxatives, or diuretics excessive alcohol consumption or because of a chronic condition such as kidney disease, per the Mayo Clinic. Symptoms of a deficiency include muscle weakness, twitches, or cramps constipation tingling and numbness and an abnormal heart rhythm or palpitations, says MedlinePlus.
For natural potassium sources, try bananas, milk, acorn squash, lentils, and kidney beans and other legumes. Adult men need 3,400 mg each day, and women need 2,600 mg, according to the NIH.
Frequent Illness Or Infections
One of the most important roles of vitamin D is supporting immune health, which helps you ward off viruses and bacteria that cause illness.
Vitamin D directly interacts with the cells that are responsible for addressing infections .
If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor. Several large observational studies have shown a link between a deficiency and respiratory tract infections such as colds, bronchitis, and pneumonia (
11 ).
Recently, vitamin D deficiency has been linked to an increased risk of COVID-19, as well as an increased risk of experiencing severe effects from the condition. However, it is important to note that taking vitamin D supplements at any dosage will not prevent COVID-19 .
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Chapter : What Exactly Is Chronic Fatigue Syndrome
It is a condition where the person feels extreme tiredness and lack of refreshment after sleep. Can you imagine going to sleep only to feel tired and weary? You can imagine how terrible tiring that must be. You do not wake up feeling fresh and ready for the day. Additionally, the symptoms get worse when you exert yourself physically or mentally.
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How Can I Stop Feeling Sleepy
Try some of these 12 jitter-free tips to take the edge off sleepiness.
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Can Vitamin Deficiencies Affect Your Sleep
Another area where there has been preliminary research is on how certain vitamins or lack thereof could adversely affect your sleep.
A 2018 study showed a potential link between vitamin D deficiency and sleep disorders. Given other data available about the effects of vitamin D deficiency, this connection doesnt seem that surprising. But even the researchers behind the study admitted the conclusions were controversial and said more studies are needed to confirm the link. That connection might be correct, but it could be just one of several factors, says Dr. Umeda.
Its possible that other vitamin deficiencies could indirectly lead to poor sleep. For instance, iron deficiency is considered a potential cause of restless legs syndrome which can interrupt sleep. But, as with the other studies mentioned here, theres just not enough evidence.
Another Cause Of Lack Of Energy: Too Little Vitamin D
Low levels of vitamin D can cause excessive fatigue and vague muscle weakness in some people. Mild vitamin D deficiencies may affect up to three-quarters of all Americans and is seen more commonly in older people and those who have limited exposure to sunlight. If youre feeling tired and dont know why, have your doctor check a vitamin D level.
If youre experiencing excessive tiredness and loss of energy, be sure youre eating enough calories for your size and activity level. People who follow fad diet and restrict calories excessively are more prone to fatigue. Keep in mind that fatigue is a symptom that needs medical evaluation. If youre feeling unusually tired, see your doctor.
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Vitamin B1: Numbness Fatigue Swollen Tongue And More
Vitamin B12 aids the production of red blood cells and DNA, and also improves neurotransmitter function, according to the NIH. Vegetarians and vegans may be at particular risk for vitamin B12 deficiency because plants don’t make the nutrient, and people who’ve had weight loss surgery may also lack B12 because the procedure makes it difficult for the body to extract the nutrient from food, according to Harvard Health Publishing.
Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet problems with walking and balance anemia fatigue weakness a swollen, inflamed tongue memory loss and difficulty thinking, per Harvard Health Publishing. These symptoms can come on quickly or gradually, and since theres such a wide range in symptoms, you may not notice them for a while.
Adults need 2.4 mcg of B12 per day, according to the NIH. Its most commonly found in animal products, and Patton recommends fish, chicken, milk, and yogurt to boost your B12 levels. If youre vegan or vegetarian, Zive suggests opting for foods fortified with B12, such as plant-based milk and breakfast cereals. You can also find B12 in most multivitamins, according to the NIH, but if youre at risk of being deficient, you can take a supplement specifically containing B12.
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What Are The Signs And Symptoms Of Vitamin D Deficiency
Severe lack of vitamin D in children causes rickets. Symptoms of rickets include:
- Incorrect growth patterns due to bowed or bent bones.
- Muscle weakness.
- Deformities in joints.
This is very rare. Children with a mild vitamin deficiency may just have weak, sore and/or painful muscles.
Lack of vitamin D isnt quite as obvious in adults. Signs and symptoms might include:
However, you may have no signs or symptoms of vitamin D deficiency.
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Role In Other Diseases
Low vitamin D levels can also contribute to other fatigue-inducing diseases, making you want to sleep more than usual. Vitamin D levels worsen the effects of chronic fatigue syndrome, notes the University of Maryland Medical Center. This can contribute to severe fatigue, feeling tired even after a good nights rest, as well as irritability and moodiness. Low vitamin D levels also correlate with symptoms of depression, according to a study published in the November 2013 issue of The Australian and New Zealand Journal of Psychiatry. Depression can affect your sleep cycle and make you want to sleep longer hours.
Causes Of Chronic Fatigue
Many factors can play a role in chronic fatigue. A specific cause of fatigue is only found in about 5% of people suffering from fatigue. For the other 95%, there is no specific cause.
In addition to CFS, chronic fatigue is a main symptom of fibromyalgia. Fibromyalgia is a chronic pain syndrome characterized by widespread nonarticular pain, stiffness, and fatigue.
Additional underlying health conditions that can cause chronic fatigue include iron deficiency anemia, chronic infections or inflammation, hypothyroidism, sleep apnea, diabetes, autoimmune diseases, and cancer. Too little or unrefreshing sleep, lack of or excessive exercise, chronic stress, anxiety, and depression are all linked to fatigue .
Perhaps the biggest contributors to fatigue are poor diet and lifestyle factors. Fortunately, these factors are within your control. Lets look closer at the importance of diet.
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Vitamin And Mineral Deficiencies That Cause Fatigue
Sleeping the recommended 7-8 hours and eating a well-balanced diet might not be enough to keep you energetic throughout the day. If you are experiencing fatigue and are currently not taking any prescription medications, a vitamin and mineral deficiency might be to blame. If left untreated, the bodys reaction to such deficiencies can cause serious problems like anemia, muscle deterioration, and hypertension.
The chronic fatigue symptoms patients experience depend on the type of vitamin and mineral deficiency, but may include a weakened immune system, poor concentration, weakness and tiredness, slow social or mental development in children, diarrhea, loss of appetite, muscle cramping, nausea and vomiting, constipation, bloating, or abdominal pain. Among some of the symptoms that indicate vitamin and nutrient deficiency the most include prolonged fatigue, weakness or concentration.
The best way to determine if you have a vitamin and mineral deficiency is to perform blood tests that can detect gluten, mineral, iron, calcium and other nutrient deficiencies in the body. This blood test can be administered at a doctors office, and can indicate if the body is lacking vital vitamins and nutrients that help the body fight off infections and maintain healthy body functions. Based on your test results, your doctor can recommend foods or supplement that can help elevate low levels of vitamins and nutrients in the body to increase energy levels and treat fatigue symptoms.
Folate: Fatigue Diarrhea Smooth Tongue And More
Folate, or folic acid, is a B vitamin thats particularly important for women of childbearing age, which is why prenatal vitamins usually contain a hefty dose. According to the Mayo Clinic, folate supports healthy growth and function and can reduce the risk of birth defects, particularly those involving the neural tube . Psota points out that a folate deficiency can decrease the total number of cells and large red blood cells and cause neural tube defects in an unborn child.
Symptoms of a folate deficiency include fatigue, irritability, diarrhea, poor growth, and a smooth, tender-feeling tongue, per MedlinePlus.
Women who could become pregnant should make sure they get 400 mcg of folic acid daily in addition to consuming food containing folate, according to the Centers for Disease Control and Prevention . Interestingly, folate is best absorbed by the body in supplement form, with 85 percent absorbed from supplements and 50 percent from food, according to the Harvard T.H. Chan School of Public Health.
To get folate from food, go for fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.
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What About A Multi Vitamin
Another step in healing and maintaining the body for many people is to add a multiple vitamin/mineral supplement. It must be in addition to the supplements described above, not in place of it. It should contain a wide variety of nutrients including vitamins A, B, C, D, E and K. It should also contain essential trace minerals such as chromium, selenium, zinc, manganese and others.
The basic supplements above will not always supply all of ones needs. However, they are a wonderful start toward obtaining the many vital nutrients needed by our bodies today. These nutrients are not easily available from food, even if one eats only organically grown locally produced food. Combining this with an excellent diet and a very healthful lifestyle can enhance anyones health and joy in life.
End of Basic Supplements by Dr. Lawrence Wilson © September, 2019
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Vitamin D Deficiency And Health Conditions
More studies on the role of vitamin D and health are needed. Specifically, studies looking at if taking vitamin D supplementation reduces the risk of certain diseases or ailments are lacking. Many studies have found an association, but not a cause-and-effect relationship, between people with specific diseases and having low vitamin D. What scientists are sure of, however, is that when vitamin D deficiency is severe, the risk for bone diseases such as rickets in children and osteomalacia in adults increases, per the NIH.
Below are examples of associations between low vitamin D and specific diseases:
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What Are The Forms Of Vitamin D For Vitamin D Deficiency
There are two forms of vitamin D: vitamin D-rich foods and supplements. Vitamin D-rich foods include fatty fish, such as tuna, mackerel, and salmon fortified milk, cheese, and yogurt egg yolks and mushrooms exposed to ultraviolet light.
You can also get vitamin D from beef liver and cod liver oil. Supplements are another option, and they come in two forms: D3 and D2. D3 is the more common and effective type. Vitamin D supplements are available in capsules, tablets, liquids, and injections.
Practice Good Sleep Hygiene
Its ironic that those with fatigue often find their sleep is disturbed and unsatisfying. Sleep hygiene techniques can be very helpful, says Dr Rae.
Simple things such as establishing consistent times for going to bed and getting up, and sleep rituals such as screen shutdown followed by slow, deep breathing and stretching, can help.
Japanese researchers found that a routine of holding and releasing tension throughout the body in a systematic way is effective in preparing the body for sleep. Start by stretching the hands for the count of several deep breaths and then gradually relaxing them. Next, clench a fist and release. Progress slowly down the body, extending out the spine while clenching and releasing the glute muscles in the bottom.
Finally, stretch out the legs, releasing the knees and tensing and stretching the toes, each time releasing the tension over the course of four or five deep breaths.
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Check For Vitamin Deficiencies
Vitamin D deficiency affects most of the population. If you havent topped up your levels during the summer because of work or fatigue making you stay inside, you may be lacking come winter, says Dr Rae.
This can lead to weakness of muscles, low mood and lethargy all typical symptoms of fatigue. Vitamin D levels are often low in forms of inflammatory arthritis, such as fibromyalgia, rheumatoid arthritis and lupus.
I recommend using a vitamin D spray under the tongue each morning this gets straight into the blood stream.
B-group vitamins and folate are essential for good energy levels and optimal nerve function, which are both important in fighting fatigue. Folic acid also seems to reduce the chance of heart attacks and strokes. Vitamin K is vital for bone health, which can improve muscle function and fitness.
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Do Those With Chronic Fatigue Have Lower Vitamin And Mineral Levels
It seems plausible that those with CFS would have lowered vitamin and mineral levels when compared to members of the population not dealing with fatigue. But when researchers compiled data on this very question, there wasnt a lot of compelling evidence to suggest that those with CFS had lower levels of vitamins or minerals.
In fact, the evidence suggested that those with CFS had normal levels of the following vitamins and minerals:
Now, let me add one very large caveat here the tests used to test vitamin/mineral status were the same tests used by your family doctor. And these particular tests are not all that sensitive. Meaning that a lot of people with a deficiency will show normal test results.
Let me give you a couple of examples:
Vitamin B12
In conventional medical settings, doctors test something known as serum B12 also known as total cobalamin. The reference range for this test allows for relatively low levels of B12 to still fall within normal ranges. The conventional reference range is usually, 211946 pg/mL.
Compare that to the functional reference range of 4502000 pg/mL. You can see that the low end of the functional reference range is more than twice as high as the conventional range. Id be curious to see what the actual B12 levels of chronic fatigue patients were.
Another problem with serum B12 testing is the lack of sensitivity. Meaning its not the best marker to determine your B12 status. A better marker for B12 status is known as holotranscobalamin.
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The Reason You Feel So Tired All The Time Could Be A Vitamin Deficiency And A Multivitamins Not Enough To Fix It
It’s not surprising that nutrient deficiencies are fatigue causes, given that your bodys trillions of cells rely on vitamins and minerals to generate energy. What is surprising is that few doctors recognize the fact that fatigue is often an early symptom of multiple vitamin and mineral deficiencies. Many health care providers also ignore the well-documented fact that lack of vitamins and minerals is a surprisingly common malady. This is true even in the developed world, where we are known as the over-fed but under-nourished.
Nutritional deficiencies are suprisingly common
Many Americans consume less than the minimum daily allowance of many essential vitamins and minerals. A study published in the Journal of Nutrition in 2011, for example, found that even when including vitamin intake from supplements and fortified foods, 97% of Americans dont get enough potassium, 65% dont get enough vitamin K, 60% dont get enough vitamin E, 70% dont get enough vitamin D, and around 30% dont get enough vitamins A and C. Lack of vitamins and minerals slows energy production inside cells. Nutrient deficiencies are classic fatigue causes because they impair cellular energy production. This can result in excessive tiredness and lack of energy as well as many other symptoms. Here’s a closer look at 3 of the most important nutrients related to fatigue:
1. B Vitamins
How to use B vitamin supplements for fatigue
2. Magnesium
How to take magnesium for fatigue
3. Antioxidants
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