It's normal to feel tired sometimes, especially after a long day of work or a particularly adventurous vacation. However, when you feel more tired than usual, and it continues for an extended period of time—that's what it goes from regular ol' sleepiness to chronic fatigue.
If you've ever dealt with long-lasting exhaustion, you're the first to know how debilitating it can be. While you may think that a third (or maybe fourth) cup of coffee will do the trick, it's not that simple. Instead, it would help if you tried incorporating these vitamins for chronic fatigue.
Read on to learn more.
Ashwagandha has been used for thousands of years in India to manage stress and chronic fatigue. You may or may not have heard of Ayurveda, which views ashwagandha as one of the most revitalizing herbs. It can nourish the mind and increase energy.
Ashwagandha works to relieve chronic fatigue by enhancing your body's resilience to mental and physical stress. When you're feeling overly anxious, ashwagandha will help you relax and get a better night's sleep. Stress can affect our circadian clock (which helps us prepare for sleeping and waking up) by changing cortisol levels throughout the night.
When you decrease stress, your body will be able to restore its natural sleep cycle.
Not only can ashwagandha help with fatigue and stress, but it can help with any exhaustion after exercise. There's also no risk or side-effects to taking ashwagandha.
2. Vitamin B12
Vitamin B12 plays an important role in energy production. In fact, all B vitamins help transform food into energy that you can use.
Vitamin B12 is also great for keeping your blood cells healthy and preventing anemia, making you tired. You can find B12 in animal protein such as meat, fish, or dairy products.
If you don't consume animal products, that's not a problem. Many foods contain B12, so you can meet your needs by consuming a balanced diet filled with foods rich in B12. You must get enough B12 because a deficiency can result in your fatigue levels going up.
Older adults, vegans, and people with stomach disorders need to be particularly careful about B12 deficiency. This is one of the vitamins for tiredness that is sure to boost your energy up.
Iron is crucial for your body. It is necessary to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to your body's tissues and organs. An iron deficiency means your red blood cells can't carry oxygen to your tissues; it also means chronic fatigue and weakness.
If you want to alleviate fatigue, introduce more iron to your diet. Make sure your diet is full of iron. Vegans, you'll need 1.8x more iron than meat-eaters because the richest sources come from meat and seafood.
Pregnant women also require twice as much iron to encourage normal fetal growth. If you're pregnant, be sure to double up on iron because you might be deficient.
Just be careful because there are health risks associated with taking too many iron supplements. Talk to a doctor if you think you're iron deficient.
4. Vitamin D
When you don't get enough vitamin D, you can experience all types of fatigue. Particularly, you might have muscle fatigue. With over 40% of Americans having a vitamin D deficiency, you wouldn't be alone.
People who don't see the sun often, people with obesity, people with darker skin, and older adults are at high risk for being more deficient than others. Lack of vitamin D can lead to depression, and a common symptom of depression is chronic fatigue.
Studies done about vitamin D have proven that their symptoms of depression improved significantly compared to participants who took a placebo.
One of the easiest ways to get more Vitamin D? Go out during a sunny day! Just be sure to wear plenty of sunscreen so you don't cause any harm to your skin. You can also take vitamin D supplements to help change your energy levels.
You may not have heard of creatine, but it's a great source of energy. It acts as a quick burst of energy for your body. If you remember from your days of biology class, ATP is the energy currency of life.
As your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. Creatine will help you get energy by giving its phosphate to ADP, becoming the energy source: ATP.
This is particularly helpful if your chronic fatigue is keeping you from exercising. Take creatine before short, powerful bursts of activity or weightlifting, and you'll see the difference it can make in your workouts. It doesn't need to be limited to exercise either.
If you're looking for a burst of energy after a bad night's sleep, take creatine to help you get the boost you need.
Best Vitamins for Chronic Fatigue
The importance of sleep cannot be understated, and if you suffer from chronic fatigue, you know first hand how it can affect your day-to-day. Instead of succumbing to exhaustion, find ways to alleviate it. Besides exercising and diet, you can incorporate vitamins for chronic fatigue.
There are a variety of options available, and they can all fight exhaustion. Just be sure to set a daily reminder so you can get the full benefits. Before you know it, your sleep patterns will be better than ever.
If you're ready to jumpstart your health, be sure to check out our supplements!