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
Looking For The Best Vitamins For Fatigue Keep Reading
If youre searching for the best vitamins for fatigue, hopefully, this list will give you some ideas for what to try out. As someone who travels often and works late hours, I personally find the need for several of these vitamins, and I personally take Ashwagandha, B12 and Iron daily. They keep my energy levels at a constant level, which keeps me alert and awake, and really combats the fatigue.
These vitamins can be amazing for fighting off jet lag on long trips, and just generally making you feel more awake and refreshed in everyday life too. Energy is key to feeling good and healthy and these options for the best vitamins for fatigue will give you just that!
So, lets get into this list of the best vitamins for fatigue, and hopefully youll find it useful!
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.
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Supplements To Help Fight Tiredness And Fatigue
The Zone » Nutrition » 10 Supplements To Help Fight Tiredness and Fatigue
Experiencing chronic tiredness or fatigue can impact your daily life and the quality of your workouts, leading you to look into supplements for tiredness. When it comes to supplements, there are a lot on the market than can help provide an extra boost of energy for our bodies to function better. Some supplements for tiredness are quick acting and others have a long-term impact.
The supplements for tiredness discussed below range from basic B vitamins that you can get from your diet, to ancient herbs and common minerals. Some of these supplements might be part of a daily multivitamin or pre-workout blend, and others you might take on their own. Regardless, if youre suffering from occasional or even chronic tiredness and fatigue, these supplements might be just want you need to start feeling your best. Read on to decide which fatigue-fighting supplements might be right for you.
Whats Making Me Tired
The cause for Chronic Fatigue Syndrome isnt really known, but there are other reasons and rationales for feeling tired for long periods of time. In fact, here are four potential triggers to watch for as you go about your daily routine.
Viral Infections
When a viral infection hits, its normal for the body to feel extremely overwhelmed and exhausted. A virus has the potential to really wipe out your immune system, and as a result, your body will need time to recover and may even need an antiviral to help it along. Some viruses are more prominent than others. So if youve been feeling ill for a while, there is more potential for this to occur.
Immune System Issues
Your immune system itself may be impaired or weakened. If this is the case, your body will need adequate time and energy to recover and get your immune function back in working order. To keep from falling ill again and give your body the boost it needs, additional sleep may work as a beneficial healing mechanism. Immune boosting supplements can also help! However, if your immune response is permanently impaired, it could be a cause for a separate disorder all its own, bringing us back to the importance of getting examined by a doctor if you have unusually prominent symptoms.
Hormonal Imbalances
Physical and Emotional Trauma
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Vitamins B3 And B5 Iron Magnesium And Zinc Are Important For Neurotransmission
Through NAD, niacin is involved in the control of intracellular calcium release. Calcium signalling is strongly integrated with nucleotide metabolism and the energy status of the cell, which are both dependent on NAD. Knowing the role of calcium in generating action potential in neurons, this is of high relevance regarding the role of niacin in cerebral functions .
Pantothenic acid-dependent palmitoylation of certain neuronal proteins is needed for release of neurotransmitters in the synapse, and is thus mandatory for transduction of information in the brain .
Iron is thought to be important for synaptic function as iron deficiency has been shown in a large set of preclinical studies to induce alterations in the electrophysiological properties of neural circuitry and neurotransmitter systems . Furthermore, recent findings suggest that a limited and controlled amount of reactive oxygen species in hippocampal neurons, including those generated by iron through the Fenton reaction, may stimulate calcium release, and thus allow calcium signals to activate the signalling cascades that lead to the transcription of genes known to participate in synaptic plasticity .
Two Calming And Energy Boosting Minerals
Adrenal fatigue sufferers desperately want and need to calm down but sometimes it just seems impossible. Which makes it so frustrating. The anxiety and moodiness can be a result of calcium deficiency.
Poor eating habits, pregnancy, heavy metal toxicity, and low stomach acid are some of the reasons behind calcium deficiency.
Calcium is the one supplement I dont take. But I drink plenty of raw milk and homemade kefir.
In addition to getting enough calcium, I needed magnesium. Magnesium is an important mineral for energy production so no wonder it was essential for my adrenal fatigue recovery.
Magnesium deficiency can cause many symptoms including insomnia, anxiety, abnormal heart rhythms and muscle spasms.
I have noticed that when I dont take magnesium, I get a twitching eye lid. It goes away when I get back on the magnesium. I take magnesium supplement once or twice a day.
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Fatigue May Also Result From A Dysfunction In The Supply Of Oxygen To Muscles And Brain
Brain and muscle tissue are both also highly dependent on oxygen. The brain consumes approximately 3.5 mL O2 per minute and per 100 g of tissue, which corresponds to 20% of the oxygen needs of the whole body. Compromised oxygen delivery can harm the brain, with chronic hypoxia resulting in impaired intellectual function . Resting muscle consumes only 1 ml O2 per minute and per 100 g of tissue, but oxygen consumption can increase up to 50-fold in contracting muscle, when exercising , and this enables enhanced performance . During anemia, i.e., when the levels of hemoglobin are decreased, oxygen delivery is impaired, with consequences for not only cognitive and physical performance, but also perceived fatigue and tiredness . It is notable that sustained, intense mental processing results in a measurable decrease in circulating levels of glucose and oxygen . Fatigue is considered a major component of anemia symptomatology, whatever the underlying reason for decreased hemoglobin level .
Are Vitamin B12 Supplements Good For You
Most folks get enough B12 from their diets. But you might want to consider supplements if youre B12 deficient. They come in gummies, capsules, nasal sprays, tablets, shots, and sublingual supplements that dissolve under your tongue. So, yeah, youve got mad options.
Just keep in mind, not all supplements are created equally. Those B12 energy shots at the convenience store might seem like a great idea at 2 a.m. But they might do more harm than good thanks to questionable ingredients. So, stick to high quality supplement brands that your doc recommends.
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Vitamin Overdose And Fatigue
Any vitamin, when taken in excess, has the potential to cause fatigue and result in numerous other adverse effects. But for a few vitamins, it’s a documented side effect.
Niacin: When taken in doses over 1,000 milligrams per day, niacin can cause fatigue, warns National Institutes of Health. Other symptoms include low blood pressure and an associated risk of falls, nausea, heartburn and abdominal pain, impaired glucose tolerance and insulin resistance, and effects on the eyes such as blurred vision or macular edema, in which fluid builds up in the retina.
Vitamin E: According to the Mayo Clinic, doses greater than 400 international units daily can cause unusual fatigue and weakness, as well as headaches, diarrhea, blurred vision, dizziness and nausea or stomach cramps.
Folate: Excess intake of folate, on its own, isn’t likely to cause fatigue. But, according to NIH, taking too much folate can mask a deficiency in B12, one of the main symptoms of which is fatigue. It can also exacerbate the symptoms associated with B12 deficiency.
What Does Vitamin D Have To Do With Ms
While supplements may be a sensible addition, they are not a substitute for your current MS therapies. In addition, they can potentially pose a danger of toxicity and interact with MS disease-modifying treatments or your other medications.
Given this, its important to speak to your healthcare provider if you are interested in incorporating supplements into your care plan.
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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
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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A Quality B Vitamin Complex
The B-Vitamins are important for a healthy body which can withstand periods of stress and tiredness. We stock various B-Vit products but our is a complete combination of everything you need, all in one dose.
Heres how the ingredients could help you fight off fatigue. Vitamin B1 supports mental wellbeing and mood, Vitamin B2 helps reduce oxidative stress , Vitamin B3 can be effective in supporting brain functions and Vitamin B5 helps support important neurotransmitters . Then we have Vitamin B6 which plays a part in reducing fatigue and strengthening immunity, even when youre under stress and Vitamin B8 which helps nerve signals communicate.
Theres plenty more in our B-Vitamin Complex, including Choline which isnt a B-Vit, but we added it in any way because it works with all the B-Vitamins and helps maintain brain health.
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Dopamine Boosting Energizing Supplements
These types of supplements work to stimulate the activity of certain neurotransmitters that promote a healthy mood and energy, such as serotonin and dopamine. They work by either slowing the metabolism of neurotransmitters or by stimulating their activity, with the end goal of increasing their concentration. Some of these supplements include:
#1 L-Tyrosine
An amino acid naturally synthesized in the body and a precursor to the neurotransmitters dopamine and norepinephrine. Although it is present in food sources, many chose to supplement with L-Tyrosine to increase energy and cognition.
By boosting the production of dopamine, which regulates pleasure, motor skills, and memory, L-Tyrosine has been shown to significantly enhance cognitive performance, especially in short-term stressful or demanding situations .
#2 Phenylethylamine
An organic compound naturally present in the body and also found in small quantities in foods like cacao, eggs, and legumes. It is also synthesized into a supplement and taken by many for the mood-enhancing and antifatigue properties. PEA has been shown to enhance mental capacities such as concentration, focus, and boost energy.
A number of studies have indicated PEA may increase mental and physical performance due to its positive effects on mood.
#3 CDP-Choline
It is also involved in the modulation of important neurotransmitters such as dopamine and acetylcholine and is often taken to increase energy and stop fatigue.
I Have Read A Lot About Ms Diets Online Is There One Diet I Should Follow
Theres a quotation that I love by a nutrition writer, Michael Pollan. He sums up vast information of nutrition into these seven words:
Eat food. Not Too Much. Mostly Plants.
I inform my patients that there is no one diet that has been proven beneficial for MS. Diets that promote cutting back on saturated fats and enhancing polyunsaturated fats, especially omega-3 fatty acids, make the most sense. There is scientific rationale to support this diets anti-inflammatory effect, which is optimal in MS. Those that follow strict vegetarian diets may want to consider supplementing with fish oil or other omega-3 supplements.
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Physical And Occupational Therapy
Physical and occupational therapy can help people with MS manage the severity and effects of the physical symptoms of their disease, both during relapses and periods of remission.234,235 A review of 32 studies involving patients with MS oramyotrophic lateral sclerosis , a neurodegenerative disease with some similarities, found participation in occupational therapy was associated with significant improvements in levels of fatigue, manual dexterity, and cognitive function, including memory and communication reduced the risk for falls and depression and was associated with improved quality of life.236 Research also suggests physical therapy can help reduce muscle spasticity and improve muscle tone in people with MS.237
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Unraveling Disparities In Breast Cancer
Why are black women more likely than white women to develop certain aggressive subtypes of breast cancer or to die from the disease? The National Cancer Institute has launched a collaborative research project to try to pinpoint genetic factors that underlie these and other disparities.
The Breast Cancer Genetic Study in African-Ancestry Populations is the largest study ever to investigate genetic and biological factors behind black womens risk of breast cancer. It wont enroll new patients, but will bring together researchers and data from a variety of venues, including the African-American Breast Cancer Consortium and the African-American Breast Cancer Epidemiology and Risk Consortium. Minority scientists from various institutions are playing an important role in the study, the NCI says.
The researchers will share biospecimens, data, and resources on 20,000 women involved in 18 previous studies. The genomes of those women will be compared with those of 20,000 black women who do not have breast cancer, as well as with white women who do. The project will investigate genetic variations associated with breast cancer risk in black women and gene expression in tumor samples to identify genetic pathways.
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