Fight Fatigue: 7 Natural Ways to Boost Energy

Are you sick and tired of being sick and tired?

Do you feel tired all the time? Do you fall into bed at the end of the day, and despite getting a full night’s sleep, still wake up feeling unrefreshed? Do you have trouble concentrating and staying focused? You may be suffering from fatigue.

Most people live stressful, busy lives, so it is normal to experience tiredness some of the time. This type of tiredness generally resolves itself after rest and relaxation, which leaves you feeling refreshed and ready to tackle whatever is up next. Increasingly fatigue, or the feeling of constant exhaustion or ‘burnout’, is becoming a common complaint, often with no easily identifiable cause. Read on to learn more about the possible causes of fatigue and the best methods for fatigue management.

Is Your Body Struggling to Make Enough Energy?

Poor energy production at the cellular level can leave you feeling tired. Mitochondria make energy and keep each cell in your body functioning. Damage to the mitochondria is a primary reason for some people feeling fatigued. This damage occurs when poor diet and lifestyle choices stimulate the formation of free radicals. Free radicals are potentially harmful substances that can form in your body and damage your cells, mitochondria and DNA. If mitochondria function is impaired, you may have reduced energy production.¹ If you experience fatigue, improving mitochondria function is an important step for increasing energy levels. Antioxidants help to clear free radicals from the body, and can be found in food sources such as broccoli, potatoes, artichokes, spinach, carrots, avocados, squash, beetroot, lettuce, pumpkin and kale.

Vitamins & Supplements for Fatigue Management

Below is a shortlist of nutrients and herbs that can help support mitochondrial function and boost your energy levels.

1. Magnesium: An essential mineral that is used in over 300 biochemical processes in your body and is essential for the conversion of sugars, fats and proteins to energy.
2. B Vitamins: The B group family are a key part of the body’s cellular energy production cycle and important fatigue vitamins.² Vitamin B3 is integral for mitochondrial support. You can find vitamins B1, B2, B3, B5, B6 & B12 in Meta B Complex.
3. Iodine: This mineral is essential thyroid hormone production, which assists the body to perform metabolic processes important for creating energy.
4. Carnitine: Plays an important role in fat metabolism and energy production, as it transports dietary fats directly into the mitochondria to be broken down and burnt as fuel.³ Carnitine may be beneficial if you want to manage weight and support your energy levels. Magnesium, B vitamins, iodine and carnitine, can be found in EnergyX, a specialised powder that provides support for energy and fatigue.
5. Coenzyme Q10 (CoQ10): is essential for energy production and may be beneficial in the management of fatigue as it enhances cellular energy production. It is also a powerful antioxidant. You can find the activated form of coenzyme Q10 in Bio Q-Absorb Ubiquinol.
6. Iron: This mineral plays a vital role in cellular energy production and is also needed to form haemoglobin, which is the component of red blood cells responsible for transporting oxygen around the body.¹ Hemagenics Iron Advanced contains the easily absorbed form of iron bisglycinate in combination with active B12 and folate to support energy levels and normal red blood cell production.
7. Herbs: Certain herbs have been shown to have benefits for managing fatigue and energy. Rehmannia, American Ginseng, Wild Oats and Lavender, found in Adaptan, have been shown to relieve nervous tension and fatigue due to ongoing stress as traditionally used in Western and Chinese herbal medicine. This combination may be particularly beneficial for people feeling tired but also wired. If your fatigue is affecting your ability to focus and concentrate at work or with study, L-theanine, Brahmi and Ginkgo biloba, found in Brahmi Tone may assist by supporting cognitive function, memory and the nervous system.

How Else Can I Boost my Energy and Fight Fatigue?

Fatigue can be caused by a number of reasons, from hormonal imbalances to underlying health conditions and everything in between. A Healthcare Practitioner can help you determine the underlying reason for your fatigue and provide personalised advice for the best way to improve your energy levels.

In the meantime, lifestyle choices are important in addressing factors interfering with your energy, and can be implemented alongside fatigue vitamins, minerals and herbs.

• Focus on a diet rich in wholefoods (vegetables & fruit), healthy protein and fats, fibre and filtered water. Cut down on ultra-processed foods (i.e. fast foods, sugary drinks, packaged items) as these can deplete your energy.
• Regular exercise can also help improve energy production.
• Manage stress levels to minimise the impact stress has on your sleep.
• Developing a healthy sleep routine is important to help you fall asleep easily, stay asleep and wake feeling refreshed.

With small incremental changes to your lifestyle, the addition of some key vitamins and minerals to your routine, and quality advice from a healthcare practitioner, you can get back to feeling energized throughout the day.

References:

1. Nicolson GL. Mitochondrial Dysfunction and Chronic Disease: Treatment With Natural Supplements. Integr Med (Encinitas). 2014;13(4):35-43
2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. doi:10.3390/nu12010228
3. Higdon J. L-Carnitine. Linus Pauling Institute. Updated December 19, 2019. Accessed June 19, 2024. https://lpi.oregonstate.edu/mic/dietary-factors/L-carnitine