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Top Supplements for Reducing Fatigue: CoQ10, B Vitamins, Vitamin D, Magnesium, and Iron

Explore how various supplements like CoQ10, B vitamins, Vitamin D, Magnesium, and Iron can help alleviate fatigue by improving energy levels and addressing deficiencies. Understand the importance of consulting a healthcare provider when starting a new supplement regimen.

  • What helps with fatigue

  • Several supplements may help alleviate fatigue by addressing different underlying causes and mechanisms. Here are some of the most commonly recommended supplements for reducing fatigue:

    1. Coenzyme Q10 (CoQ10) and Nicotinamide Adenine Dinucleotide (NADH)

      • Studies have shown that both CoQ10 and NADH can reduce fatigue levels, particularly in conditions such as chronic fatigue syndrome (CFS) and fibromyalgia1. CoQ10 helps improve mitochondrial function, which can boost energy levels.

    2. B Vitamins

      • B vitamins, particularly B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin), and B9 (folate), play essential roles in energy production and reducing fatigue. A functional evaluation study showed that a 28-day supplementation of B vitamins significantly improved exercise performance and reduced fatigue2.

    3. Vitamin D

      • Vitamin D is critical not only for bone health but also for muscle function and overall energy levels. Deficiency in vitamin D has been linked to increased fatigue3.

    4. Magnesium

      • Magnesium is important for many biochemical reactions in the body, including energy production. It has been shown to help reduce fatigue, especially in individuals with low magnesium levels4.

    5. Iron

      • Iron is essential for oxygen transport in the blood. Iron deficiency is a common cause of fatigue, particularly in women and vegetarians5.

    These supplements have shown promise in mitigating both physical and mental fatigue in various populations, though individual responses may vary. It is essential to consult with a healthcare provider before starting any new supplement regimen to ensure it is appropriate for your specific health needs.

    Footnotes

    1. "Supplements for Chronic Fatigue Syndrome?", NCBI ↩

    2. "A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial", NCBI ↩

    3. "Vitamin D and Its Role on the Fatigue Mitigation: A Narrative Review", NCBI ↩

    4. "Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence", PubMed ↩

    5. "Which supplements are of most interest for energy and fatigue?", Examine.com ↩

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