Iron:
For some women, a
heavy menstrual period or
irregular menstrual bleeding can
lead to an iron deficiency anemia,
which in turn manifests as low
energy. In addition, there are
other reasons that a person may
have decreased iron stores. For
example, bleeding due to trauma,
inadequate intake of iron, and poor
absorption can all lead to iron
deficiency. Even athletes can
become deficient in iron due to
unique physiological processes.
Because one of iron's functions is
to transport oxygen, a decrease in
the delivery of oxygen to tissues
may resemble fatigue. In a
study examining the relationship
between iron and energetic
efficiency, it was concluded that
deficiency can cause a decrease in
aerobic capacity and energetic
efficiency. The dietary supplementation
of iron can
help to rectify this problem. [4]
Magnesium:
Magnesium is the
most prevalent positive mineral in
the body and maintains several
important uses. It is involved in
over 300 enzymatic reactions in
the body, including the formation
of cyclic AMP, which is an intermediate in
the production of cellular
energy. [5] The brain, heart, liver and
kidneys have the highest
percentages of
magnesium of all organs,
and provide support for the vital
role of magnesium-based energy
production for various metabolic
processes.
Any deficiency in
magnesium can manifest as fatigue;
those who maintain a high stress
lifestyle are one of the groups at
most risk.
Some people with fatigue have low red blood cell
magnesium levels, and
supplementation has shown to
alleviate some symptoms. In
one study, thirty-two chronic
fatigue syndrome patients received
an intramuscular injection of
magnesium sulfate or placebo over
a period of six weeks. The results
showed that 12 of the 15 people
who received the magnesium
injection reported a significant
improvement in energy levels,
improved emotional state, and a
decrease in pain. [6]
Vitamin C
Vitamin C is
involved with the production of
many hormones such as dopamine,
noradrenaline, and adrenaline in
the nervous system. Additionally,
the adrenal glands are some of the
biggest energy producers in our
bodies. In times of stress, the
adrenals respond by producing
large amounts of stress hormones. The adrenal gland contains 100
times the amount of vitamin C
found in the body's normal circulatory
processes, hinting
at its importance in the body's
response to stress. Vitamin C is
also necessary for cellular energy
production and is one of the most
important antioxidants in the
body.
Due to its critical
role in the synthesis of adrenal
hormones, supplementation with
vitamin C is important in
supporting adrenal function. [7] In addition, because vitamin C is
important for optimal function of
the immune system,
it is helpful in combating a
host of immune related symptoms
and potential causative agents
common to those with CFS and other
energy-related problems. [8]
B Complex
Like vitamin C, B
vitamins support the adrenal gland
and are important for immune
function. B complex consists of
11 vitamin B
factors. The whole complex
functions together to perform
important metabolic processes that
regulate the body's energy and
consequent vitality. B vitamins are not
stored in the body (they are water
soluble), and are often depleted
during times of stress. Fatigue and depression can be the
result of such B vitamin depletion.
Some studies
indicate that 70% of those with
chronic fatigue
demonstrated B12
deficiency, compared to about 40%
of the normal population. [9] It
would logically follow that
individuals with fatigue would
also suffer from abnormalities in
B12 metabolism. Furthermore,
people with fatigue have a
significant response to B12
supplementation; reporting
increased energy levels, improved
stamina, and/or an enhanced sense of
well-being.
B6, also known as
pyridoxine, acts as an
antioxidant and is necessary form the
metabolism of amino acids, fats
and carbohydrates, and is involved
in about 60 enzyme systems in the
body. Some research shows a
connection between fatigue and low
levels of B6. [10]
B5, or pantothenic
acid, also contributes to energy
production in the body. It
participates in the production of
adrenal hormones and red blood
cells. Severe deficiencies of B5 can
cause numbness, burning, and shooting pains
in the feet, and fatigue. [11]
NADH
Nicotinamide
adenine dinucleotide, or NADH, is
present in all living cells. It is
a coenzyme made from vitamin B2,
and serves an important role in
enzymatic reactions. NADH
stimulates the production of ATP
(adenosine triphosphate), which is
the energy currency of the body;
and has a direct effect on energy
production. [12]
A study involving
28 fatigue patients who were given NADH over a four-week period
demonstrated that NADH could be
helpful for those suffering from
fatigue, as well as others with
chronic fatigue due to other
causes. [13] Furthermore, research suggests
increased concentrations of NADH
in the brain may boost brain
chemicals vital to healthy
mental functioning.
Glycyrrhiza
glabra (Licorice)
Licorice is an herb
that has a variety of uses. It is
well-known for its anti-viral
properties, ability to soothe
mucous membranes,
anti-inflammatory constituents,
and ability to provide a reduction
in oxidative
damage. [14] Included in its many uses is its
ability to decrease the conversion
of cortisol to cortisone within the
body. [15] This means cortisol is ‘kept
around' longer leading to
decreased fatigue. [16]
Licorice is often used in combination
with other herbs for this purpose, and has been
applied in those with
long term corticosteroid use to
support the adrenal glands.
Eleutherococcus
senticosus (Siberian Ginseng)
Used and studied
for many years, Siberian Ginseng
has a long history in Siberia and
China of increasing one's quality of
life, improving memory and
appetite, and preventing
infection. The medicinal effects of
Siberian ginseng range from
decreasing oxidative damage and
stimulating the immune system, to
acting as a tonic for the heart.
Siberian ginseng is known as an
adrenal adaptogen, meaning it
reduces the extent of the body's
alarm response and can alter the
way one's body responds to stress. Adaptogenic herbs, such as ginseng, are useful in helping people in
the exhaustive phase of a chronic
stress response. [17]
It has been shown to be equally
effective in
chronic infections, post-surgery
care,
and in those suffering from chronic pneumonia.
It also is purported to assist in
the improvement of energy, mood, and
overall sense of well-being. [18]
Schisandra
Chinensis
Traditionally used
in China, Schisandra is a
Chinese climbing shrub, which is
known as a "five-taste fruit;" acting on all
organs in the Chinese medical
perspective. The berries act as a
tonic herb, and seem to work best in
chronic conditions. Schisandra
is said to
strengthen the kidneys, lungs and
adrenals. It is also thought
tto help with
anxiety, insomnia and
forgetfulness caused by high levels
of stress.
The effect of this
herb on the central nervous system
also lends itself to help those
with chronic fatigue. It is stimulatory
in nature and
improves concentration and
endurance. [19]
Various studies show the increase
of mental function and increased
alertness,
while maintaining a calm mood in
those consuming the herb under times of high
stress.
Rhodiola rosea
Rhodiola is a plant
native to arctic regions of
Siberia, Scandinavia, Lapland and
Alaska. Similar to Siberian
ginseng, it is classified as an adaptogen, supporting the body in
its resistance against certain physical, chemical, and
environmental stressors. Given
that it is used to increase energy, stamina, and mental capacity,
recent research has investigated
the efficacy of this plant as
applied to modern day life
stresses with interesting results. One study investigated the
fatigue-fighting effects of Rhodiola on mental work capacity
in a situation of background fatigue and stress (military
cadets). [12] The study's results demonstrated a
significant decrease in both
physical and mental fatigue in
the cadets; being statistically
superior when compared
to the placebo group.
Another study
examined students during an acute
period of high stress. Over a
period of several weeks, Rhodiola
was given to the students as they
engaged in school examinations.[20] The effect of Rhodiola's ability
to decrease stress was measured by
observing mental fatigue,
neuromotor tests, and physical
fitness ability, before and after
supplementation over a period of
20 days. Considerable improvements
were observed in all categories.
Currently, more studies are
underway, further investigating the
potential of this herb in
combating
mental fatigue.
