Supplements to Fight Fatigue
Fatigue is a condition that drives 10-20 percent of primary care visits. It is not simply the feeling of being sleepy or physically tired. Fatigue is characterized by a lack of energy and motivation. It’s exhaustion that can’t be relieved by just getting a little more sleep and may be a symptom of a more serious physical or mental condition requiring medical attention.
Causes of Fatigue
The list of causes for fatigue is long and includes health- and lifestyle-related reasons. Researchers are even focusing on fatigue as a major symptom of long COVID, following the COVID-19 pandemic. Some of the more common health-related causes of fatigue include:
- Metabolic conditions: anemia, diabetes, liver and kidney disease
- Infectious diseases: mononucleosis, influenza, hepatitis and malaria
- Cardiac and pulmonary conditions: asthma, chronic obstructive pulmonary disease (COPD), pneumonia and coronary artery disease
- Medications: antidepressants, antihistamines, steroids and blood pressure medicine
- Vitamin deficiencies: iron, folic acid and vitamins B12 and D
Fatigue may also result from mental health and lifestyle-related reasons, including:
- Stress and anxiety
- Eating disorders
- Poor diet
- Grief and bereavement
- Alcohol or drug use
- Lack of exercise
- Too much physical activity
Finding Relief from Fatigue
Most experts agree adults need at least seven hours of sleep each night. Individuals who don’t get enough sleep may encounter more health problems than those who do. And, while getting the recommended amount of sleep seems like the ideal remedy, doing so may not be enough. In addition to getting medical treatment for underlying physical or mental conditions, making a few basic lifestyle changes may help relieve the unrelenting exhaustion of fatigue, including:
- Getting regular exercise
- Eating a balanced diet
- Decreasing alcohol consumption
- Relaxation and daily stress management
Rather than looking to caffeine, energy drinks or other stimulants for relief from fatigue, take a critical look at your diet to ensure you’re getting all the vitamins and nutrients your body needs to function properly. Then, if not, supplementation should be considered as a way to avoid the potential effects of vitamin deficiencies.
Advanced B Complex Supplement
Advanced Vitamin B Complex supplement contains the activated, methylated, most easily absorbable forms of eight essential B vitamins, including biotin and folate, to support cellular energy production and immune, cardiovascular, and neurological health.†
$23.68 Add to cartSupplements to Fight Fatigue
While they cannot address many of the underlying health-related causes of fatigue, nutritional supplements are available to help replenish deficient vitamins and nutrients, as well as support relaxation and mood.
Iron
Iron is an essential nutrient for immune function and the movement of oxygen throughout the body—and when deficient, can be a cause of fatigue. A relatively common nutrient deficiency affecting 25 percent of the world’s population, the World Health Organization (WHO) has identified iron deficiency as the most widespread deficiency in the world.
A meta-study of 18 randomized controlled trials studying its effects on non-anemic iron-deficient adults found iron supplementation is associated with reduced feelings of fatigue, though it did not improve physical capacity. Read more about iron here.
Cooper Complete Iron Bisglycinate Supplement contains 29 mg of gentle, highly absorbable Ferrochel® iron, a patented form of chelated iron designed specifically to avoid gastric upset or constipation.
B Vitamins
Like iron, B vitamins—specifically vitamins B6, B9 and B12—are essential supplements to fight fatigue and boost energy, and for the body’s movement and regulation of oxygen. Evidence exists regarding deficiencies in these and other B vitamins, which can result in anemia and the fatigue that accompanies the condition. A series of independent studies showed supplementation with specific B vitamins helped reduce muscle fatigue and weakness.
Cooper Complete Advanced B Complex contains the most easily absorbable forms of eight essential B vitamins to support cellular energy production and immune, cardiovascular and neurological health.
Vitamin C
Vitamin C is an antioxidant supplement that fights fatigue and supports immunity. Because diseases such as COVID are characterized by inflammation and oxidative stress—an imbalance between free radicals and antioxidants in the body—the anti-oxidant properties of vitamin C are thought to be potentially effective at providing relief from symptoms, including fatigue. In addition to its anti-oxidant benefits, vitamin C helps the body absorb iron, allowing the body to create red blood cells to stave off anemia.
Cooper Complete Natural Vitamin C contains 850 mg of vitamin C, plus citrus bioflavonoids which helps protect cells from free radicals, while supporting immune health.
CoQ10
Also an anti-oxidant, coenzyme Q10 (CoQ10) provides energy for cells and immune system support and is believed to protect the neurons that connect the brain to muscles. A meta-analysis of 13 randomized controlled trials found CoQ10 to be a safe and significantly effective supplement for reducing the symptoms of fatigue.
Ashwagandha Supplement 300 mg
Ashwagandha Supplement supports a healthy response to stress, the immune system, restful sleep, and perimenopause discomfort.
$16.98 Add to cartThat same analysis found the most effective supplementation was with CoQ10-only formulations, as opposed to CoQ10 compounds. A separate double-blind clinical study examined ubiquinol—an electron-rich form of CoQ10—and saw improvements in fatigue, as well as oxidative stress and cognitive function.
Cooper Complete CoQ10 Ubiquinol is a CoQ10-only supplement available in formulations containing 50 mg or 100 mg per daily serving.
Ashwagandha
Gaining popularity in recent years for its ability to reduce stress and support better quality sleep, ashwagandha contains a group of substances called withanolides, considered to have anti-inflammatory and antioxidant effects. Given fatigue often accompanies stress and anxiety, supplementation with ashwagandha may provide additional relief from fatigue—possibly due to its positive impact on the nervous system.
In a randomized controlled trial with overweight and mildly obese men and women aged 40-75 years, supplementation with 200 mg of ashwagandha twice daily over 12 weeks resulted in statistically significant reductions in measurable fatigue. Further research is needed to validate and provide additional insights into these results.
Cooper Complete Ashwagandha contains 300 mg of ashwagandha root (as withania somnifera) in each single-capsule serving.
(Bonus: Learn more about the health benefits of ashwagandha supplements.)
Vitamin D
One of the most common vitamin deficiencies among adults in the U.S. is vitamin D deficiency, which affects about 42 percent of U.S. adults. Several studies show that fatigue is directly linked to vitamin D deficiency.
In a first-of-its-kind randomized controlled trial involving adults with vitamin D deficiencies—whom are otherwise healthy—single-dose vitamin D supplementation produced significant improvements in symptoms of fatigue and was well tolerated by participants.
Cooper Complete offers three Vitamin D3 supplement products, including 25 mcg (1,000 IU) and 125 mcg (5,000 IU) in softgel form and 25 mcg (1,000 IU) in liquid drop form.
Melatonin
While not a supplement for replacement of deficient vitamins and nutrients, melatonin may help those affected by fatigue get the sleep they need to feel better. Melatonin helps regulate the sleep and wake cycles while supporting immune function and acting as an antioxidant to prevent damage from free radicals.
Cooper Complete offers a 3 mg Quick Release Supplement to help you get to sleep faster and a 5 mg Prolonged Release Supplement that not only gets you to sleep faster, it releases its active ingredient over six hours to help you stay asleep.
(Bonus: Learn more about the best supplements to support restful sleep.)
The Importance of Vitamins to the Body
Vitamins and minerals play essential roles in human physiology, including critical roles in production of cellular energy, transporting and regulating oxygen throughout the body and providing brain cell structure and function. Maintaining healthy levels of all essential vitamins not only helps the body function properly, it helps avoid deficiencies and their sometimes debilitating effects.
A review of clinical evidence concludes that vitamin supplementation is highly likely to produce health benefits for those experiencing mental and physical fatigue. Before adding new supplements to your daily regimen to address symptoms of fatigue, consult your physician. They understand your health profile best, so talk with them about which supplements are best for you and any underlying medical conditions you may have.