Have you ever felt energy-deprived after just a few hours of physical activity? Is there a sudden feeling of tiredness that takes you over in the middle of the day? You are probably experiencing the symptoms of fatigue that are surprisingly capable of going unrecognized. Working out how to fight fatigue has become one of the most common lifestyle issues faced by the young and old alike. Despite being so common, it is often overlooked because it cannot be identified as a specific disease but is only a set of symptoms..
However, you need to handle these symptoms because they can deteriorate the quality of life and decrease your productivity in the long run. A healthy lifestyle that combines a balanced diet, regular exercise and good rest does work, but you may need some extra help to conquer fatigue and keep your energy levels high. You can choose the right vitamins and supplements to overcome the continuous feeling of tiredness. Here are some supplements that you can add to your diet to resolve fatigue-related symptoms to a considerable extent.
This vitamin promotes the formation of red blood cells, which are responsible for transporting oxygen throughout the body. The supply of oxygen is necessary for energy production. Vitamin B12 occurs naturally in foods like eggs, meat, and fish, dairy and fortified foods. Deficiency of the vitamin can cause general weakness, weight loss and fatigue. Therefore, you need to take it in the supplement form if you are not getting enough of it from the dietary sources.
Another vital nutrient that has a significant connection with your energy levels is magnesium. The body needs it for hundreds of biochemical functions that control processes like energy production, nerve and muscle functions and blood glucose control. It also promotes good sleep and its deficiency can lead to insomnia. Enrich your diet in foods such as whole grains, almonds and fish to boost the supply of magnesium. Alternatively, supplementation may be essential if you feel constantly fatigued and food sources are falling short in fulfilling your requirement.
Iron is another supplement that you can rely on to boost your energy levels and help to fight fatigue. It plays a key role in circulating oxygen through the body. Additionally, it helps the body cells to develop and function properly. Deficiency of iron can cause anaemia, which decreases immunity, impairs cognitive function and causes weakness and low energy levels. Seafood, meat, nuts, lentils, beans, spinach and fortified grains can give you a rich supply of iron. But if you are still iron-deficient despite a healthy diet, supplementation may be the best option.
Also known as CoQ10, this is an antioxidant which is needed for ensuring proper cellular function in the body. The cells require this antioxidant to produce energy and its shortcoming can cause fatigue and tiredness. Organ meats, fish and peanuts are the natural dietary sources of CoQ10, while the body is capable of synthesizing it naturally as well. However, its production slows down with age which is the reason that older people are more susceptible to fatigue. The supplement is usually recommended for older individuals.
Tryptophan is one of the essential amino acids that the body cannot produce but has to obtain from diet and supplements. It is helpful for preventing fatigue because it has the capability to alleviate stress, boost mood and improve sleep. This nutrient is the precursor of feel-good hormones which are essential for keeping your energy levels high and making you feel refreshed. Dairy products, oats, chocolate, meat, poultry and fish provide tryptophan in optimal quantity. But you may take it as a supplement if you are constantly experiencing fatigue and low energy levels.
Zinc is another mineral that you should have in hefty doses to keep yourself feeling energetic all the time. It promotes testosterone production in the body. This is an energy-boosting hormone that improves the cell functioning and promotes strength and athletic performance as well. The food sources of the mineral include meat, shellfish, eggs, whole grains, legumes, nuts and dairy. Those not getting adequate quantities from dietary sources should opt for supplements to prevent and fight fatigue.
Besides eating healthy and taking these supplements, you should also work on maintaining an active lifestyle. Regular exercise builds your endurance and enables you to become more energetic over time. At the same time, do not ignore the importance of good rest and sleep because they replenish your energy levels and rejuvenate your body. Also, try to alleviate stress because it can also make you feel drained and fatigued.