How to fight chronic fatigue with nutrients.

Experts are convinced that macro- and micronutrient deficiencies play a huge role in fatigue, especially when it is lasting more than a month. Their lack, of course, affects our ability to withstand physical and mental stress, infections, irritability, apathy and poor sleep.

Disease of the developed society

Approximately 11% of the US population has an insufficient daily intake of vitamin B6. Certain groups of people, including pregnant women, face an increased risk of low vitamin B6 levels, which can lead to pyridoxine deficiency if left untreated. About 6% of older people are deficient in vitamin B12 and over 20% of the population have low levels of vitamin B12; the prevalence of folic acid deficiency was over 20% in many lower-income countries.

Those are consumer groups that most often complain of constant fatigue and apathy. In recent years, this has turned into an epidemic, which has received a medical name – chronic fatigue syndrome or systemic exercise intolerance disease. This is a severe chronic systemic disease in which the functioning of the immune system, cardiovascular, nervous, hormonal, etc. is disrupted.
At the same time, outwardly, such people may not look sick at all, but their quality of life drops noticeably – they cannot fully work, study, travel. For some it develops very quickly, for others it develops gradually over weeks, months or even years.

After experiencing COVID-19, many people suffer from post-COVID syndrome. Those who have post-COVID syndrome for more than 6 months develop chronic fatigue syndrome.

Women are affected 2 times more often than men. And due to insufficient diagnosis, the majority of patients (in the US – 90%) are not given an accurate diagnosis, which means that appropriate treatment is not started, which turns chronic fatigue into a disease of a developed society.

Defining chronic fatigue

Let’s be honest, medicine cannot give a definite answer regarding the etiology of this condition. The main signs by which you can first determine the chronic form of fatigue include:

  • Weakness – seen more often than usual, a noticeable lack of energy recurs and / or does not go away for weeks and months;
  • Fatigue – comes quickly and even with minor physical exertion;
  • Lethargy, decreased attention and concentration – is noticed not only at work, but also in everyday activities;
  • Attacks of headaches – more frequent, while we are not talking about migraine as an independent disease;
  • Sleep – even in the absence of violations of the regime, long enough, does not help restore strength;
  • Sadness and apathy – or frequent abrupt mood swings, irascibility and low resistance to emotional stress, “influx” of sad thoughts;
  • Unreasonable anxiety – excessive anxiety, up to the pathological conviction of an external threat (delusional states)
Inflammation of the lymph nodes, their soreness, unpleasant sore throat can be added to these symptoms. Muscle discomfort, up to spasms and pain for no reason, is also a typical manifestation of chronic fatigue.

It is definitely worth suspecting chronic fatigue after a month of unsuccessful struggle with any of the listed signs. You can confidently talk about a stable, already chronic manifestation of imbalance after six months of constant fatigue.

Modern knowledge about the nature of disorders in humans shows that it is not necessary to wait for the first symptoms to go away on their own. If you notice health disorders from the list, we recommend that you first donate blood for “biochemistry” and do a general blood test. The results will help you understand what is really wrong with your body.

Nutrients and Chronic Fatigue Syndrome

Vitamins, micro and macro elements play a decisive role in the process of combating constant fatigue, provided that the symptoms are not the result of any other disease. In this case, the priority is the therapeutic program, and the nutrients perform an important, but still supportive function.
All the symptoms associated with fatigue, one way or another, lead to a weakened immune system. It is on the restoration of its functionality that the main action of complex vitamins and dietary supplements is directed.

How do vitamins help to fight chronic fatigue

Water-soluble vitamins (do not accumulate in the body, requires constant intake):
  • Vitamin B – when you constantly feel tired and your strength is running out, they first of all remember this group of vitamins with a neurotropic effect – the most powerful pool of “helpers” in all metabolic processes, from the formation of all types of immunity and hematopoiesis to ensuring hormonal balance, cholesterol levels, acceleration of regenerative functions, preservation of mental functions, copying DNA information.
The B vitamin family actually consists of eight B vitamins:

  • Vitamin B1 (thiamine) – anti-neuritis, helps to eliminate the so-called “fog” in the head: it affects the formation of new memories, the ability to concentrate, normalizes muscle coordination, vision mechanisms.
  • Vitamin B2 (riboflavin) – a participant in most metabolic processes, including the release of energy from food, affects the functioning of the thyroid gland, which also helps maintain daily activity, muscle endurance
  • Vitamin B3 (niacin, nicotinic acid) – glycogenesis, tissue respiration, metabolism of amino acids and proteins, as well as fats – an important element of redox processes, including in relation to brain cells
  • Vitamin B5 (pantothenic acid) – necessary for the metabolism of virtually all substances: proteins and amino acids, carbohydrates and fats, hemoglobin, histamine, cholesterol, etc.
  • Vitamin B6 (pyridoxine) – a stimulant of metabolism, a participant in the processes of hematopoiesis, uniform delivery of nutrients to cells
  • Vitamin B7 (biotin) – a cofactor in the metabolism of amino acids, proteins, fatty acids, an activator of oxygen transfer
  • Vitamin B9 (folic acid) – perhaps the only exception to group B – it has an indirect effect on activity and energy: this compound belongs to the means of preventing and treating anemia (anemia).
  • Vitamin B12 (cobalamin) – prevention of stress, neurological conditions, support for neuromuscular transmission.
  • Vitamin C is the most popular antioxidant.

Fat-soluble group (may accumulate in the body):

  • Vitamin A – enhances and activates protective and oxidative processes, helps maintain a healthy metabolism, is involved in the synthesis of adenosine triphosphate (ATP), an energy source for all biochemical reactions in the body without exception;

  • Group D – helps prevent the development of diabetes and obesity, inflammatory bowel disease: these pathological conditions also provoke increased fatigue.

  • Vitamin E – deficiency of this compound negatively affects muscle tone.

  • Vitamin K – important for the completion of a complex chain of biochemical reactions, the result of which is normal blood clotting, the state of the skeletal system, peripheral vessels.
In addition to this “star composition” of fighters with chronic fatigue, iron, magnesium and zinc are important trace elements.

  • Iron is hemoglobin, oxygen transport, cell nutrition, immunity and a lot of related functionality, directly and indirectly related to the full production of red blood cells. The lack of this trace element reduces the level of hemoglobin, which leads to an imbalance in all types and stages of metabolism, since together with hemoglobin the oxygen delivery system “falls”, and oxygen for cells is the provision of cellular respiration, the final step in obtaining energy.
  • Zinc is a universal and irreplaceable mediator, a catalyst for more than 200 enzymes, a component in the synthesis of hormones and hormone receptors, proteins, neuropeptides, coenzymes, including B6 derivatives. This trace element has shown itself as an adjunct in the treatment of a huge number of diseases, including those associated with conditions of fatigue: both chronic and household.
  • Magnesium – extremely useful in both the treatment of chronic fatigue syndrome and is preventive in the fight against symptoms of fatigue and constant overwork.

First aid for your health
Vitamin-mineral complexes in the correction of various conditions of fatigue, can act as a basis or as support for a course of treatment to restore balance of power. Regarding nutrients, the plan for the therapeutic correction of chronic fatigue provides for the introduction of vitamin C, B vitamins, fat-soluble vitamin E, micro- and macro- elements: magnesium, zinc, iron into the support course. Bioflavonoids, antioxidants, fatty acids are also considered worthy, effective helpers in the recovery process.

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Keep checking back at the Gold Ration Blog for the latest evidence-based content to help you tо be in charge of your health.

This information is for educational purposes only and does not constitute medical advice or the recommendation of any particular product. Consult with your healthcare provider for more information.
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