Impact Of Vitamins And Minerals Frank Deficiencies On Mental Fatigue And Cognitive Or Psychological Functions
7.1.1. Deficiencies in Individual B Vitamins and Mental Fatigue and Cognitive or Psychological Functions
Long-term niacin deficiency can lead to neurological symptoms, including depression and loss of memory . These symptoms attenuate or disappear following niacin intake, confirming its role in the brain and nervous system . In addition, niacin receptors, which are normally distributed throughout the brain, are affected in several brain areas in people with Parkinson disease quoted in .
Deficiency in pantothenic acid results in neurological dysfunction. Dogs treated with an antagonist of vitamin B5 that induces a deficiency of pantothenic acid developed an acute encephalopathy . In humans, there is a rare genetic defect in the production of pantothenate kinase, an enzyme that is crucial in the synthesis of acetyl-CoA, which translates into inherited neurodegenerative diseases or neurodegeneration . Experimentally induced deficiency in pantothenic acid results in personality changes .
During severe pyridoxine deficiency, disturbed neurologic functions, such as convulsive epileptic seizures and irritability and depression, are observed .
7.1.2. Deficiency in Vitamin C and Minerals and Mental Fatigue and Cognitive or Psychological Functions
The Interplay Of B Vitamins In Cellular Energy Production
All the B vitamins except folate are involved in at least one and often in several steps of the energy-production system within the cell . Adequate supply of each B vitamin is required for appropriate functioning of the energy-production system and a shortfall in any one of them will be rate limiting for energy production, with potentially severe metabolic and health consequences.
Vitamin B1 occurs in the body as free thiamine and as various phosphorylated forms, including thiamine pyrophosphate . TPP is involved in dehydrogenase reactions, which result in the decarboxylation of pyruvate and of branched-chain amino acids to form acetyl-CoA . Within the citric acid cycle, TPP supports the decarboxylation of alpha-ketoglutarate into succinyl-CoA .
Riboflavin is an integral part of the coenzymes flavin adenine dinucleotide and flavin mononucleotide , which are mandatory in the function of the flavoprotein enzymes. FAD and FMN act as proton carriers in redox reactions critical for the metabolism of carbohydrates, fats, and proteins . FAD is involved in the production of acetyl-CoA from fatty acids via beta-oxidation, from glucose via the oxidative decarboxylation of pyruvate and from catabolism of branched amino acids . FAD is required in the citric acid cycle steps that produce succinyl-CoA from alpha-ketoglutarate and fumarate from succinate , and FADH2 acts as an electron donor in the electron transport chain .
The Synthesis Of Neurotransmitters Is Dependent On Vitamins B1 B5 B6 B9 And C
Thiamine is required for the synthesis of fatty acids, steroids, nucleic acids and aromatic amino acids, which are precursors to a range of neurotransmitters, including acetylcholine, glutamate and gamma-aminobutyric acid .
Pantothenic acid is required for the synthesis of the neurotransmitter acetylcholine, as shown by experimental studies in rats in which pantothenic acid was depleted using chronic alcohol exposure that displayed a decreased synthesis of acetylcholine in the brain .
In the brain, the aromatic L-amino acid decarboxylase, an enzyme dependent on PLP , catalyzes the synthesis of two major neurotransmitters: serotonin from tryptophan and dopamine from phenylalanine. The synthesis of other neurotransmitters, including glutamate or gamma-aminobutyric acid, is also catalyzed by enzymes that require vitamin B6 as cofactors .
Vitamin B9 enables cerebral methylation processes and this affects the metabolism of the neurotransmitters serotonin and dopamine, which are important in mood regulation. More precisely, folate has been linked to the maintenance of adequate cerebral levels of tetrahydropterin, a key cofactor in the hydroxylation reactions that lead to the synthesis of serotonin and catecholamines. .
Vitamin C is involved in the synthesis and modulation of some hormonal components of the nervous system. It is a cofactor of the enzymes that catalyze the formation of catecholamines: , and of enzymes that are active in the biosynthesis of neuropeptides
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Guarana For Immediate Energy
Guarana is a plant of South American origin with energizing and stimulating effects useful against tiredness, exhaustion or asthenia. This effect seems to be given by the presence of caffeine in quantities higher than those contained in coffee beans. In addition to caffeine, it also contains theobromine and theophylline, two molecules similar to caffeine. For this reason, guarana gives immediate energy and can be used with benefit in case of study or intense work or before a workout. Guarana _it is generally found in the form of a drink, also in association with other ingredients, or in the form of powder, to be taken according to the instructions on the package. In any case, carefully read the list of ingredients of the products you purchase and avoid drinks that are too sugary or rich in aromas.
Different Definitions Exist For Concepts Such As Energy Or Fatigue
From a nutrition science perspective, energy is provided by food, which is the only form of energy animals and humans can use to maintain the bodys structural and biochemical integrity. For the general public, energy is associated with the feelings of well-being, stamina and vitality that result in the ability to undertake their daily physical or intellectual activities and social relationships. Conversely, fatigue is often described as a perceived lack of energy or a feeling of low vitality .
Energy, vitality and fatigue are interrelated concepts, with the first two and the last sometimes seen as opposite ends of the same continuum . Each can be defined as the sum of certain mental and physical components As examples the former may include degree of emotional and psychological well-being, level of perceived fatigue, mental resilience and perseverance, with the latter including feeling strong and fit, or unable to do anything) .
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Ginseng The Medicinal Plant Of Vitality
Ginseng is one of the most popular medicinal plants in China where it has been used for thousands of years for its numerous beneficial properties. Considered an adaptogen like ashwagandha and rhodiola, ginseng supports the body when it becomes unbalanced.
In particular, ginseng helps to maintain vitality. The World Health Organization recently recognised as clinically-established the use of ginseng for supporting physical and mental capacity in cases of fatigue, exhaustion, concentration problems and in those convalescing .
Ginseng contains numerous beneficial elements including essential amino acids, minerals, and vitamins B, C and E. When it comes to supplements, try to choose one with a high content of ginsenosides . Alternatively, you could take a synergistic formulation combining several adaptogen compounds.
Where To Buy Vitamins For Tiredness And Fatigue
Vitamins for tiredness and fatigue are vastly available in a variety of healthcare and supplement brands in the UK. We always advise opting for brands that have a reputable name in the health and supplement industry to ensure you are putting the highest quality products into your body.
Health stores such as Holland and Barrett are a great place to look as they possess a leading name for supplements in the UK health market and offer a whole host of options when it comes to vitamins for fatigue.
Nature’s Best have built a respectable reputation within the vitamin industry. They are very selective about what they will and wont stock for instance, they emphasise their exclusion of any products featuring endangered herbs, goldenseal, libido boosters, emu oil and many more potentially unethical products.
Alternatively, online retailer Amazon is also a reputable name for vitamins for fatigue it offers a huge variety of brands of products at competitive prices. However, it is worth noting that Amazon themselves stress the importance of only buying from verified manufacturers on the site who possess a detailed manufacturer profile.
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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.
Magnesium To Help Reduce Fatigue
An essential trace-element, magnesium is involved in almost 300 of the bodys chemical reactions! Close to half our magnesium reserves are found in our bones and teeth.
Magnesium deficiency is relatively common, affecting almost 23% of women and 18% of men. Found in dark chocolate, pulses, whole grains and bananas, magnesium supports normal energy metabolism and helps to reduce fatigue and maintain psychological function.
In terms of supplements, choose a form with good bioavailability such as magnesium malate, or magnesium citrate .
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What Is The Role Of Nutrition In Ms
In the search for causes and triggers for MS, numerous dietary factors have been implicated over time. Among these include dietary fat, sugar, alcohol, dairy, and gluten. Most of these associations have since been refuted, although controversy remains regarding the overall influence of diet on the development and progression of MS. Several different dietary interventions have emerged, largely based on these associations.
Zma Zinc Magnesium And Vitamin B6
ZMA is a hugely popular supplement with people who want better quality sleep. Its particularly popular with men, but women can and do benefit from it, too. Our capsules deliver a huge 500mg blend of highly bioavailable forms of Zinc and Magnesium and includes the original l-OptiZinc supplement. Thats the only Zinc-Mag supplement validated by published research. Be sure your ZMA supplement contains it .
Heres why ZMA might help you sleep and recover better. Zinc is responsible for testosterone production. Magnesium is well-known for increasing sleep quality. And helps both Zinc and Magnesium to be better absorbed and used by the body. Regardless of your training or diet, ZMA will help increase natural hormone levels, support better sleep, and help with brain function and clarity. All of which will make you feel a lot better no matter how stressful life gets.
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Oxygen Transport Requires Iron And Vitamins B6 B9 And B12
Approximately two-thirds of the iron in the body is found in hemoglobin, a heme-containing protein concentrated in red blood cells. Heme iron is present in its ferrous state , enabling a reversible binding of oxygen. One hemoglobin molecule can thus transport four oxygen molecules, and as a result blood carries 5070 times more oxygen than would plasma alone. The vital role of hemoglobin is derived from the unique ability provided by iron to acquire oxygen rapidly during the transient period in contact with the lungs, and to release oxygen as needed during its circulation through the tissues . Myoglobin, another heme protein, allows the transport and short-term storage of oxygen in muscle cells, helping to match the supply of oxygen to the high demand of working muscles. Iron deficiency anemia reduces blood transport and supply of oxygen to muscle, impairing endurance capacity and energetic efficiency .
Metabolic and functional interactions of vitamins B9, B12 and B6.
Blood-borne oxygen transport in the blood depends on vitamin B6, as PLP is the cofactor of alpha-amino levulinate synthase, an enzyme needed for the synthesis of the porphyrin ring of hemoglobin. Chronic deficiency in vitamin B6 may trigger microcytic anemia, characterised by a low concentration of hemoglobin in erythrocytes .
Vitamins That Can Combat Fatigue
Suffering with extreme tiredness – better known as fatigue – can affect all areas of your life, from productivity in the workplace to your intimate relationships. Fatigue can be caused by many factors, including stress, sleep disorders, medications, illness, and menopause but this multitude of potential causes might mean you overlook a simpler cause: your diet. It’s easy to forget how much what we eat affects our body, but the simple fact is that the body requires vitamins and nutrients to function healthily, and deficiencies in these can cause – or at least contribute to – fatigue.
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Healthy Foods That Help Fight Fatigue
Foods like candy and junk food deprive you of several essential minerals and vitamins. Although they can give you a quick energy boost due to their calorie content, they deplete you faster, making you tired soon. It is best to eat whole grains, fruits, and vegetables, as they are the natural sources of multiple vitamin and mineral nutrients that help the body maintain its metabolic rate. These foods reserve energy and help us feel full for a longer time. In addition, they are healthier than junk foods like pizza, candies, sweets, and other processed foods. Junk food can impact our brain and affect our mood and brain function.
Some healthy foods that you can eat to combat fatigue are:
Potential Side Effects Of Supplements
Taking supplements can be as easy as popping a pill, but experts say while they are necessary if youâre low on a specific vitamin or a mineral, itâs always best to get the nutrients directly from food.
In some cases, you may need supplements if you:
- Are deficient in a nutrient
- Have trouble absorbing nutrients
- Have diet restrictions.
But just because a supplement is ânatural,â that doesnât necessarily make it safe. Many dosages can be more than your daily minimum requirement. This can be toxic and cause side effects that can include:
Dietary supplements can also interact with drugs and make them less effective. Itâs always best to talk to your doctor, a dietitian, or a pharmacist about correct dosage and possible side effects before you take them.
If youâre feeling a dip in energy or are fighting fatigue, it may also be a sign of a serious illnesses, so ask your doctor about it.
Itâs also important to note that the FDA doesnât regulate dietary supplements the same way it does prescription drugs. If you have a bad reaction to a supplement, tell your doctor right away. If itâs an emergency, call 911 or go to the nearest hospital.
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Supplement For Energy And Focus Performance Lab Stim + Energy
If your goal is higher energy levels, improved focus, and better cognitive performance, then this is the supplement stack for you.
Performance Lab Stim delivers a 50mg dose of natural caffeine combined with 100mg of Suntheanine. This results in a cleaner, sharper, longer caffeine buzz with fewer side effects.
The caffeine and theanine is supported by Tyrosine, which has been shown to improve cognitive performance in people with sleep deprivation. All this is capped off with a B vitamin complex to support energy metabolism and neurotransmitter production.
Performance Lab Energy works in a very different, but complimentary way, to Stim. It is designed to optimize and protect your cell mitochondria, enhance energy metabolism, and reduce oxidative stress. This is a daily, long-term energy supplement for people fighting chronic fatigue.
The benefits of using Performance Lab Stim and Energy together are extensive. They include:
- Enhanced mitochondria for lasting energy
- More efficient energy metabolism
- Rapid increase in mental and physical energy levels
- Reduced fatigue
- Heightened focus
- Enhanced cognitive function
Performance Lab have completely dominated the market with their brand new range of energy supplements. The company focuses exclusively on high quality, pure ingredients, and simple, easy stackable formulas. This stackability is a major selling point for people with very particular needs.
Learn more about Performance Lab Energy.
#2 Runner-up Qualia Nootropic Energy
Great Vitamins And Minerals To Deal With Fatigue
Having the right vitamins and minerals is essential for your everyday life. Not only do they help your body function better, but these vitamins and minerals also help to fight fatigue. Weve made a short list of some of the best vitamins and minerals vitamins and minerals to fight fatigue that you may be experiencing.
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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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A Natural Energy Booster
Some people say its counter-productive to take an energy-boosting supplement when youre already stressed and tired, but we know you live in the real world. If youre knackered from a day at work but need to go and train legs, what option do you have? There are a few all-natural supplements you could use to boost energy but lets look at our powder.
Forget cans of fizzy energy drink. is one of the best energy supplements to sip on when you need a boost. It will hydrate you, give you those all-important BCAAs, and support your energy too without over-stimulating you.
This is a branched-chain amino acid formula with a boost! It actually contains BCAAs in a 3:1:1 ratio. We also added guarana and green coffee extract, two effective natural energy sources which give you 100mg natural caffeine. Enough for a good boost without jitters or a crash.
What are your favourite supplements for combating fatigue, tiredness and stress? Let us know on socials by tagging #TeamBulk.
Nicola Joyce has been writing about sport, fitness, nutrition and healthy living since 2004. Her background is in endurance sport but she turned to competing in amateur bodybuilding. In 2013, she competed at the INBF World Championships in Boston as part of the UK Team of athletes. Nicola took the female bodybuilding title and then went on to win the overall comp, becoming the INBFs overall female bodybuilding World Champion.
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