What are the vitamins to combat fatigue?
Do you wake
up tired in the morning even though you have plenty of rest, and lack energy
throughout the day despite maintaining a balanced lifestyle? Perhaps you simply
lack essential vitamins that are crucial for replenishing your body with
energy. Whether it's men, women, children, or pregnant women, we all experience
fatigue. Fortunately, through vitamin and mineral supplementation, one can
quickly regain vitality. So, what are the vitamins for fatigue?
FATIGUE
STATE: WHAT DOES IT ENTAIL IN THE BODY?
Temporary
fatigue
Temporary
fatigue is a condition caused by periods of overwork, lack of sleep, illness,
intense activity, or seasonal changes, especially during winter.
Fatigue is
not just a sensation; it is a state the body undergoes. Scientifically, this state
of fatigue is called "asthenia." It manifests with visible symptoms
such as:
- Low concentration
- Feeling of exhaustion
- Desire to sleep
- Irritability
However,
fatigue also indicates a general weakening of the body. If fatigue is only
temporary, the body is not under stress for a prolonged period. Therefore, the
symptoms are only transient.
Chronic
fatigue
In the case
of chronic fatigue, when the state of asthenia lasts for more than 6 months,
symptoms can persist, and the body becomes weakened over time. Chronic fatigue
can have various causes, including nutritional deficiencies, other pathologies
(depression), or excessive consumption of caffeine or medications.
In the case
of a deficiency, a vitamin supplementation in the form of dietary supplements
can help restore a normal state.
With
chronic fatigue, good lifestyle habits, a healthy diet, and regular sleep may
not eliminate the state of asthenia. In such cases, consulting a professional
is necessary.
VITAMINS
TO COMBAT FATIGUE
While
vitamin C is widely known for providing the necessary energy to face daily
challenges calmly, other nutrients are equally essential to stay in good shape.
This includes B vitamins found in ginseng, vitamin D, and certain minerals.
B group
vitamins
B group
vitamins play a crucial role in replenishing energy.
Vitamins
that help reduce fatigue
B2
(Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B9 (Folate),
and B12 (Cobalamin) are B vitamins that help reduce the state of asthenia.
B2 and B5
help transport oxygen in the blood to all organs, essential for energy
production.
Niacin (B3)
synthesizes enzymes that produce body energy.
Pyridoxine
(B6) boosts the sleep hormone melatonin, ensuring better sleep quality, crucial
for staying energetic.
B9 helps
assimilate magnesium, a mineral essential for energy.
B12
produces red blood cells, vital to prevent anemia, fatigue, or muscle weakness,
and is only present in animal products, requiring supplementation for vegans
and vegetarians.
Vitamins
contributing to normal energy metabolism
B1
(Thiamine), B2 (Thiamine), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
and B8 (Biotin) help restore normal energy metabolism.
B1 reduces
stress, a recurrent cause of fatigue.
B2 is
indispensable for producing energy in the body by transforming ingested food
into energy, participating in crucial energy mechanisms for the body's
functioning.
B3 is a
precursor to essential coenzymes for the proper functioning of cellular energy
metabolism and lipid synthesis.
B5
metabolizes carbohydrates, lipids, and proteins.
B6 is
essential for cellular function, particularly the nervous system.
B8 is a
coenzyme necessary to produce other enzymes, carboxylases, essential for
producing energy from glucose and amino acids.
Metabolizing
proteins and glycogen
B6
(Pyridoxine) contributes to normal protein and glycogen metabolism, with
glycogen being a glucose-derived molecule, the primary energy source for the
body.
Vitamin C
Vitamin C,
also known as ascorbic acid, is the ultimate anti-fatigue vitamin. Found mainly
in fruits and vegetables like kiwi and oranges, as well as superfoods like
acerola, this powerful natural antioxidant reduces fatigue and restores normal
energy metabolism.
It also boosts the immune system to maintain good health and ward off external threats by neutralizing viruses and microbes.
Vitamin D
Vitamin D
has benefits in combating chronic fatigue and lack of sleep. It facilitates the
assimilation of other vitamins and minerals like magnesium and calcium.
Supplementing
with minerals
Minerals
complement vitamins in combating fatigue, working synergistically. Certain
vitamins facilitate the absorption of minerals essential for energy.
Minerals
are found in water, fruits, and vegetables like guarana (a superfood) and royal
jelly.
Zinc and
selenium boost immunity, while others reduce fatigue and provide energy
throughout the day.
Reducing
fatigue
Magnesium
and iron contribute to reducing fatigue.
Magnesium
deficiency can cause physical and psychological fatigue. Its role is crucial in
energy production, with vitamins D and B9 enhancing its absorption.
Iron
creates both hemoglobin and myoglobin, a protein transporting oxygen to the
muscles. Combined with vitamin C, iron is better assimilated.
Contributing
to normal energy metabolism
Magnesium,
iodine, calcium, iron, copper, and manganese contribute to normal energy
metabolism.
Magnesium
enables over 300 metabolic reactions essential for energy.
Iodine
regulates stress and sleep.
Calcium is
vital for the nervous system.
Iron is
involved in most metabolic reactions.
Copper
produces numerous enzymes essential for normal energy metabolism.
Manganese
protects cells against oxidative stress.
WHEN AND
HOW TO SUPPLEMENT?
Who
can supplement?
Anyone can
be susceptible to deficiencies, including women, children, men, and the
elderly. Anyone can supplement with dietary supplements.
When to undergo a vitamin and mineral regimen?
As soon as
you experience symptoms of fatigue, whether mild or chronic, you can supplement
and undergo a vitamin regimen.
Choose the
best Nutri&Co dietary supplements against fatigue, such as Multi, rich in
vitamins and minerals. You can also combine it with Booster for an energy
boost, ensuring both mental and physical activities.