How to get rid of fatigue is often a question in today’s hectic world. The fact is that eating a balanced diet, exercising regularly and getting enough sleep are the best natural remedies against fatigue and exhaustion.
But these things are not always possible, especially when you put into the schedule all the other demands of life.
Fortunately, there are many foods, vitamins and dietary supplements that you can turn to when you feel a drop in energy.
In the continuation of the article, find out what are the best folk remedies and vitamins for fatigue, exhaustion, a feeling of weakness and malaise.
Ashwagandha is one of the most important medicinal plants in Indian Ayurveda, one of the world’s oldest medical systems.
Ashvgangda is thought to increase energy by increasing your body’s resistance to physical and mental stress.
In one study, people who were given ashwagandha showed significant improvement in several measures of stress and anxiety, compared to those who received a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress.
Strengthening these findings was a review of five studies examining the effects of ashwagandh on anxiety and stress.
All studies showed that those who took ashwagandha extract scored better on tests to measure stress, anxiety and fatigue.
In addition to improving mental fatigue and stress, research also suggests that ashwagandha can relieve exercise-related fatigue.
A study of elite cyclists found that those who took ashwagandha could ride 7% longer than those who were given a placebo.
In addition, research suggests that ashwagandha supplements are safe and have a low risk of side effects.
2. Pink thirsty
Rhodiola rosea is a plant that grows in certain cold, mountainous regions. It is widely used as an adaptogen, a natural substance that increases your body’s ability to cope with stress.
In one study, researchers combined and analyzed the results of 11 studies examining the effects of rhodium on physical and mental fatigue in more than 500 people.
Of the 11 studies, 8 found evidence that rhodium can improve physical performance and relieve mental fatigue. There were also no major safety risks associated with rhodium supplements.
Another review concluded that rhodiola carries a low risk of side effects and may be beneficial for relieving physical and mental exhaustion.
Rhodioli has been suggested as a help for depression, which is usually associated with fatigue.
CoQ10, which means coenzyme Q10, is naturally produced in the body. CoQ10 comes in several forms, including ubiquinone and ubiquinol. They are distributed in the body, which means that they are found in all cells.
All cells contain CoQ10, although the heart, kidneys and liver have the highest levels. The cells use CoQ10 to produce energy and protect against oxidative damage.
When CoQ10 levels drop, your body’s cells can’t produce the energy they need to grow and stay healthy, which can contribute to weight gain.
Fish, meat and nuts contain CoQ10, but not in large enough quantities to significantly increase the level in your body. Therefore, CoQ10 supplements could be a better solution to reduce fatigue in people who have a decline or low energy levels.
CoQ10 levels decline with age and may be low in people with heart failure, certain cancers, type 2 diabetes, or in people taking statins, a class of drugs used to lower blood cholesterol levels.
However, CoQ10 supplements are unlikely to increase energy in people who have adequate enzyme levels. In addition, studies in both humans and animals suggest that CoQ10 supplements are safe in appropriate doses.
Studies show that one of several forms of CoQ10, known as ubiquinol, is more effective at improving CoQ10 levels in older men.
4. Vitamin B12
Along with other Group B vitamins, vitamin B12 helps convert the food you eat into energy that your cells can use.
It also keeps the body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired.
Vitamin B12 is found naturally in various animal proteins, such as meat, fish and dairy products. Many foods are also fortified with B12, which allows most people to meet their needs for vitamin B12 by consuming a balanced diet containing foods rich in B12.
However, some people canyou are at risk of vitamin B12 deficiency, which occurs when your body does not get enough or is unable to absorb the required amount. As a result, some people’s energy levels can increase B12 supplements.
People who may be at risk of deficiency include:
- Older adults: Approximately 10–30% of adults over the age of 50 have difficulty absorbing vitamin B12 from food. This is because they produce less stomach acid and protein, which are needed for proper absorption.
- Vegans: Vegetarians and vegans risk b12 deficiency because animal foods are the only natural source of food for this vitamin.
- Those with a disorder of the digestive system: Conditions that affect the gastrointestinal (GI) tract, such as celiac disease and Crohn’s disease, can affect the body’s ability to absorb B12.
However, there is no evidence to suggest that adding B12 – or any of the B vitamins, for this – may increase energy in people who have adequate levels.
The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to organs and tissues throughout your body.
Without proper iron levels, your red blood cells cannot effectively transfer oxygen to body tissues. This results in iron deficiency anemia that can leave you feeling tired and weak.
Causes of iron deficiency anemia include:
- Iron-poor diet: The richest sources of iron in the diet include meat and seafood. For this reason, the need for iron for vegans is 1.8 times higher than for people who eat meat.
- Blood loss: More than half of the iron in your body is in your blood. Therefore, blood loss through severe periods or internal bleeding can dramatically reduce the level.
- Pregnancy: Pregnant women need twice as much iron to support the normal growth of the fetus.
Unfortunately, about half of all pregnant women develop iron deficiency anemia.
In these cases, iron supplementation may be required to correct the deficiency and avoid complications associated with iron deficiency anemia, including fatigue.
But due to excessive iron intake, there are health risks, consult a doctor and make sure that iron supplements are suitable for you.
Creatine is a compound found naturally in red meat, pork, poultry and fish. It acts as a source of fast energy in your body.
Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses its phosphate group and becomes adenosine-diphosphate.
Therefore, when your body needs a fast source of energy, creatine lends its phosphate to ADP and becomes ATP.
Creatine provides the energy needed for short-term high-intensity exercises, such as:
- Short sprints like the 100-meter sprint or occasional sprints in sports like football.
- Short, powerful crack like jumping.
- Activities that require large amounts of force, such as weightlifting.
Creatine supplementation increases the energy stores in your body. This increased energy allows you to train more and longer.
The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated.
Citrulline acts to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the internal muscles of blood vessels to expand and thus increase circulation.
This allows blood, oxygen and nutrients to travel to all areas of the body. But when the ability to form nitric oxide is limited, physical weakness and lack of energy can occur.
As a precursor to nitric oxide, citrulline supplements can, accordingly, increase energy levels by increasing the availability of oxygen and nutrients in the body’s cells.
Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. The production of ammonia is mostly contributed by fatigue, which is triggered by intense exercise.
Therefore, citrulline can reduce fatigue associated with intense exercise, allowing you to exercise longer.
The safety of citrulline is also well established, even in large doses.
8. Beetroot powder
Beetroot powder is made from beetroot vegetables and contains a large amount of nitrates. Similar to L-citrulline, nitrate creates nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.
This allows your body to produce energy more efficiently, especially when it comes to exercise.
Several analysis studies suggestiveadding beetroot increases the amount of time it takes athletes to get tired during exercise.
In some cases, taking beetroot supplements allowed people to exercise 25% longer compared to taking placebo.
This is because the nitrate contained in beetroot reduces the amount of oxygen needed to exercise at different intensities.
The less oxygen you need when you exercise, the less tired you will feel and the longer you will be able to exercise. In addition, because nitrates increase the production of nitric oxide in your body, adding beetroot can also reduce high blood pressure.
However, although they are harmless, beetroot-colored pigments can paint your urine or stool red.
Melatonin is a natural hormone that plays a role in sleep. It is produced and released depending on the time of day – it grows in the evening and decreases in the morning.
Melatonin supplementation can be an effective way to relieve insomnia, a sleep disorder that affects approximately 30% of adults worldwide. Chronic insomnia can make you constantly tired and weakened. Symptoms include difficulty sleeping or sleeping, premature awakening, and poor sleep quality.
For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue.
Interestingly, decreased melatonin secretions have been linked to aging, Alzheimer’s disease, type 2 diabetes, cancer and high blood pressure.
However, it is currently unclear whether taking melatonin supplements can reduce fatigue for people with these conditions.
Melatonin supplements appear to be safe. Moreover, they do not cause your body to produce less melatonin and are not associated with withdrawal or addiction.
Tyrosine is an amino acid produced naturally by your body. It is found in most high-protein foods, including chicken, eggs and dairy products.
Tyrosine is important for the production of neurotransmitters, chemicals that transmit messages in your brain.
These neurotransmitters are thought to deteriorate mentally and physically demanding activities, which can negatively affect concentration and energy levels.
In many studies, tyrosine supplements have been found to help increase alertness and energy levels. They can also help restore memory and clarity in people who are sleep deprived.
Currently, research shows that tyrosine is only useful for people who have a low supply of neurotransmitters due to stressful or cognitively demanding situations.
In addition, it has been proven that tyrosine supplementation can be safe.
11. Caffeine with L-theanine
Caffeine is most often consumed due to energy boosting in the form of coffee, tea, cocoa drinks, energy drinks and juices.
However, many people limit or avoid caffeine altogether because it can lead to irritability, nervousness, restlessness and falls after the first initial boost in energy.
But combining L-theanine with caffeine as a supplement can be an easy way to prevent these side effects. L-theanine is an amino acid found naturally in tea and some mushrooms.
In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus reduce physical and mental fatigue.
Although L-theanine is well tolerated, it is recommended to limit caffeine intake to less than 400 mg per day. This is equivalent to 3–5 cups of coffee.
Use these drugs and vitamins for better energy
There are many things you can do to beat fatigue and listlessness and retain energy, including consuming a balanced diet, getting enough sleep, and exercising regularly.
However, for many people, these things are not possible all the time.
In this case, there are many dietary supplements and vitamins that can help boost your energy when you feel fatigued. Some work better to increase energy during exercise, while others may be at their best when you need a quick lift.
Furthermore, all add-ons on this list have a well-established security profile if used appropriately.
However, keep in mind that it is still best practice to check with your doctor or registered dietitian to determine if these supplements are safe to use.