Ease Stress And Feel Your Best With Adaptogens
Wondering what adapotgens are? They’re a group of botanical supplements that protect the body against the effects of physical and mental stress. To be considered “adaptogenic,” an herb must be non-toxic, provide widespread physiological support, and help balance the body’s processes.
While this concept may feel new, the plant-based medicines it refers to, such as ginseng, have been used in traditional Chinese and Ayurvedic medicine for centuries. The best part? Recent clinical research is proving that these remedies have a real impact on health.
What Supplements Should I Take For Chronic Fatigue
WTHN Team/15.09.20
Are you constantly tired? Feeling the yawns with no end in sight? While we cant diagnose if you are truly experiencing chronic fatigue, we can define the condition, point out the symptoms of CFS and showcase some all-natural alternative medicine remedies for energy production that might get you feeling rejuvenated and energized again!
To be tired is in fact tiring! You just dont feel like yourself, and theres so much thats lost during the day. And if you are awake for it, the actual memory from this experience might be a bit groggy.
Let us help! Well look further into why you may be feeling this way and what methods are available to you. Without the freeing feeling of rejuvenation, living your life in the way you want might be put to the sidelines. And we dont want that to happen!
So lets look at some symptoms and causes of chronic fatigue together, along with what actionable steps you can take to recharge your body and your life!
Vitamins To Take When You Are Feeling Tired
Fatigue is a hallmark of today’s fast-paced, go-go-go culture. According to the National Safety Council, fatigue costs employers about $136 billion a year in lost productivity. Worse, fatigue leads to depression, obesity, heart disease and other chronic conditions.
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Supplement manufacturers don’t hesitate to use this as a money-making scheme, marketing vitamins for fatigue that promise to perk you up when you can’t get your zzzs. Don’t believe the hype. The only time vitamins will help give you energy is if you have a deficiency that causes fatigue.
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Most Important Vitamin Of All For Adrenal Health
According to Dr. Wilson vitamin C is probably the most important of all the vitamins and minerals involved in adrenal metabolism. The production of cortisol and other adrenal hormones depends on vitamin C supply.
The higher the stress level the more vitamin C I needed. I increased my vitamin C intake when I knew I was going to have a physically, mentally or emotionally exhausting event or situation coming.
The body adapts to the level of vitamin C you take. So, after the stressful event was over I did not abruptly quit taking vitamin C but gradually lowered the amount.
Since vitamin C is water-soluble, I took it throughout the day.
I started by taking Vitamin C 1000mg three times a day. I also used Premier Vitamin C from plant source which was really gentle on stomach.
Using Vitamins To Increase Energy Sharpen Focus And Decrease Tiredness
The vitamins listed above are more than capable of fixing fatigue, boosting energy levels, and promoting overall good health. But using just one of them is probably not going to make much of a difference to your energy on a day-to-day basis. You will not be able to tell which vitamin you are really lacking, and they all have quite small effects in the grand scheme of things.
The best way to use vitamins to increase energy levels is to use a supplement stack which contains several vitamins as well as other natural energy boosters.
This means you will be attacking tiredness on all fronts, which significantly increases your chances of success. Whats more, using multiple vitamins known to boost energy and decrease tiredness at the same time will give you results far greater than you get from the sum of the individual ingredients.
To learn more about the best energy supplements on sale right now, check out our natural energy supplement buying guide: .
To learn more about natural stimulants, see our Adderall alternatives page: .
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Ways To Get Rid Of Chronic Fatigue
Although there is no cure for chronic fatigue, you can take certain steps to help manage your symptoms and feel better.
Making lifestyle changes is often the first step to getting rid of chronic fatigue. This may involve following healthy sleeping habits, limiting stress in your life, exercising regularly, and maintaining a balanced diet. These steps alone can make you look and feel healthier without needing any extra supplements or medications.
Many people take energy supplements to reduce their chronic fatigue when lifestyle changes arent enough. These supplements often contain the same nutrients you need to produce energy in your body, such as B-vitamins, amino acids, enzymes, and minerals.
While supplements can provide you with the energy you need to complete daily tasks and live your life, its important to buy a supplement that is pure and doesnt contain any harmful ingredients. Be sure to read the label carefully, so you know what youre getting before buying anything.
What Is Vitamin D Deficiency
Vitamin D deficiency means you dont have enough vitamin D in your body. It primarily causes issues with your bones and muscles.
Vitamin D is an essential vitamin that your body uses for normal bone development and maintenance. Vitamin D also plays a role in your nervous system, musculoskeletal system and immune system.
You can get vitamin D in a variety of ways, including:
- Sun exposure on your skin .
- Through the food you eat.
- Through nutritional supplements.
Despite all these methods to get vitamin D, vitamin D deficiency is a common worldwide problem.
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What Supplements And Vitamins Can I Take To Help My Tiredness
Now that weve explored all the different symptoms, causes and feelings of fatigue and tiredness in general, lets move on to natural measures that can play an important role in aiding and improving these feelings. By rounding up the best supplements, you can add a strategic assortment of nutrients to your daily routine without making major changes in your life.
You can also feel great about the supplements and multivitamins youre taking because you know theyre all-natural boosts to aid your body in resetting and rejuvenating itself. If your exhaustion is beginning to overwhelm you, take a look at some of these nutritional supplements for an added energy boost:
Are you taking any of these supplements already? If youre not, it may be time to create a supplement regimen to boost your everyday energy and overall well-being. Either way, its best to consult with a physician for advice and guidance before creating any supplement regimen of your own.
Is It Better To Take B12 Or B Complex
B12 and B complex are both very important. However, with B12 supplements, you are only getting one B vitamin, and with B complex supplements, you are intaking all eight B vitamins. If you lack B vitamins from your diet, consider a B complex vitamin. If you are B12 deficient, a B12 supplement may be better for you.
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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 .
Vitamin And Mineral Guide For Arthritis
Learn about key vitamins and minerals and which ones are especially important when you have arthritis.
Vitamins and minerals play a critical role in staying healthy, but getting enough of certain nutrients is even more important when you have arthritis. This guide provides thorough research of key vitamins and minerals to help you figure out what you may be missing. But remember: While some supplements may help arthritis symptoms, nothing can substitute doctor-prescribed medications, a healthy diet and exercise. Always talk to your doctor before adding a new supplement, vitamin or mineral to your regimen. Just because something is natural doesnt mean it cant cause side effects or interact with medications. For more tips on choosing safe supplements, read this article.
Calcium
What it does: Calcium is an essential mineral thatmaintains strong bones and teeth regulates muscle contractions transmits nerve impulses and helps release essential hormones and enzymes. It also helps prevent osteoporosis and fractures, which are higher risks among people with rheumatoid arthritis and those taking corticosteroids.
How much:Experts recommend 1,200 mg a day for healthy adults, but people with inflammatory arthritis may need more up to 1,500 mg for men and postmenopausal women. Recent research has debunked the claim that calcium supplements raise heart attack risk.
Too much:Tolerable upper limit = 2,500 mg.
Chromium
Too much:No tolerable upper limit has been determined.
Iron
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Understanding The Drawbacks Of Caffeine
Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause persists.
Fatigue is comprised of a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is the key to choosing what vitamins and supplements will help you feel more energized and motivated to achieve your health goals.
Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel more energized. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine. Here are the 6 best supplements to fight fatigue and increase energy.
Clinical Evidence Of The Role Of Vitamins And Minerals On Physical Fatigue
When vitamins and minerals are supplied in adequate amounts to humans, their biochemical properties translate into normal physiological functions. When the supply is below requirements, frank deficiencies may occur, that manifest themselves with clinical symptoms. There is growing evidence that intermediate situations, often referred to as suboptimal or inadequate nutrient status, marginal deficiency or insufficiency may be associated with subclinical functional deficits and/or with enhanced risks of pathologies. Both clinical and subclinical deficiencies can be addressed by nutrient supplementation .
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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.
Vitamins To Boost Energy
- B vitamins : Supports healthy energy metabolism
- Vitamin A: Aids in energy metabolism at the cellular level
- Vitamin D: Promotes mitochondrial function
- Vitamin E: Serves as an antioxidant fighting free radicals in the body, which can help combat inflammation and fatigue
- Vitamin C: Serves as a cofactor during energy production at the cellular level
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Supplements For Cancer: Garlic
Many studies have found that people who eat a lot of garlic are less likely to develop certain common cancers.
That garlic research has led scientists to wonder whether garlic may have cancer-treating properties as well as cancer-prevention capabilities. Although studies are not yet conclusive, there is some evidence that garlic may be useful for cancer in conjunction with medical treatments.
For starters, garlic may be beneficial for cancer patients owing to its immune-boosting abilities, which vary depending on how the garlic has been processed. Additionally, certain substances found in garlic have been shown to suppress growth and fight certain cancerous cells in the lab, including forms of breast and lung cancer.
Early studies have shown that eating garlic can decrease the risk of colorectal cancer and stomach cancer. The same benefit was not found with garlic supplements. However, preliminary prostate cancer research on men in China has shown that both eating garlic and garlic supplements may decrease the risk of prostate cancer.
Effects Of Supplementation With Vitamins And Minerals On Physical Fatigue
Few studies have addressed the effect of supplementation with vitamins and minerals on physical fatigue and data are lacking, especially regarding niacin, pyridoxine or cobalamin. Existing supplementation studies most often use large doses, well above daily nutritional requirements: this helps provide the proof of concept and demonstrates the role of the vitamin or mineral in alleviating physical fatigue but it does not document the appropriate amounts to be given or the nutrient status that should be reached.
6.2.1. Supplementation with Individual B Vitamins and Physical Fatigue
In 16 young athletes, high-dose thiamine supplementation for 3 days markedly increased blood thiamine level and significantly decreased the number of complaints after a cycling exercise, in a subjective fatigue assessment .
A few animal findings support a role of supplementation with pantothenic acid in alleviating muscular fatigue whereas human data are still controversial. During exercise, rats made deficient in pantothenic acid became exhausted more rapidly and their tissue acetyl-CoA levels were lower than in vitamin B5-replete animals. A 2 week supplementation with 2 g/day of pantothenic acid translated into better performance for trained distance runners, with a better use of oxygen and less lactic acid accumulation, but this was not reproduced in another similar study .
6.2.2. Supplementation with Vitamin C and Physical Fatigue
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Which Are The Best Vitamin Supplements To Overcome Tiredness And Fatigue
Leading a healthy lifestyle ought to leave us energised. All that healthy food, sensible bedtimes, plus the exercise of course. But when you train hard, its inevitable that youll feel tired from time to time. The risk of fatigue gets even greater if you are dieting, training for an event, or doing two-a-day sessions. Make sure your diet is topped up with the best vitamin supplements to fight tiredness and make the most of training, recovery, and de-loads!
Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, you’re adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
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The 5 Best Vitamins For Energy According To A Dietitian
Always feel like the wind is out of your sails? Shavonne Morrison, MS, RD, LD, shares what vitamins give you energy for lasting vigor and focus.
Is the mid-afternoon slump getting you down? Always feel like a nap is calling your name? Its a fast-paced world, and if youre like most, you could use a littleor a lotmore energy throughout your day.
Before we look at the best vitamins and supplements for energy, well first investigate a few common causes of low energy levels.
Inside this article:
