Best vitamins for tiredness and lack of energy
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Best Vitamins for Tiredness and Lack of Energy
Introduction to Fatigue and Nutrient Therapy
Fatigue, characterized by a persistent lack of energy, mental exhaustion, and poor muscle endurance, significantly impacts the quality of life. It is a common symptom in conditions such as fibromyalgia, chronic fatigue syndrome, cancer, and multiple sclerosis. Vitamins and minerals play essential roles in various metabolic pathways that support cellular functions, potentially mitigating physical and mental fatigue1.
B Vitamins: Essential for Energy Metabolism
Vitamin B Complex and Fatigue Reduction
B vitamins, including B1, B2, B3, B5, B6, B8, B9, and B12, are crucial for energy metabolism, DNA synthesis, and neuronal functions. These vitamins act as cofactors in energy-yielding processes, which are vital for brain and muscle function, thereby reducing mental and physical fatigue2. Studies have shown that supplementation with B vitamins can significantly improve exercise endurance and reduce biochemical markers of exercise-induced fatigue3. Additionally, professional athletes reported reduced fatigue symptoms and improved sleep quality after three months of daily vitamin B complex supplementation7.
Vitamin B12 and General Well-being
Vitamin B12, specifically, has been shown to improve general well-being and reduce tiredness. In a double-blind trial, subjects receiving hydroxocobalamin injections reported significant improvements in mood, energy, and overall well-being compared to those receiving a placebo5.
Vitamin C: Antioxidant and Anti-inflammatory Effects
Vitamin C is another essential nutrient that has shown promise in reducing fatigue, particularly post-viral fatigue such as long COVID. High-dose intravenous vitamin C has been observed to significantly decrease fatigue scores and alleviate attendant symptoms like sleep disturbances and lack of concentration. Its antioxidant, anti-inflammatory, and immunomodulatory effects make it a suitable treatment option for fatigue6.
Multivitamins and Minerals: Comprehensive Support
Multivitamin/Mineral Supplementation
Multivitamin/mineral (MVM) complexes, which include a combination of vitamins and minerals, have been shown to improve both subjective and objective measures of energy. In a study involving healthy young exercisers, MVM supplementation increased energy expenditure during cognitive tasks and reduced mental tiredness during exercise. These effects were more pronounced after four weeks of supplementation, indicating both acute and chronic benefits4.
Panax Ginseng with Vitamins and Minerals
A combination of Panax ginseng root extract (G115®) with vitamins and minerals has also been effective in reducing self-perceived fatigue. Participants reported significant improvements in mental and physical fatigue, energy levels, and overall performance after 90 days of daily intake8 10.
Conclusion
In summary, vitamins B1, B2, B3, B5, B6, B8, B9, B12, C, and multivitamin/mineral complexes, including those combined with Panax ginseng, have shown significant benefits in reducing tiredness and lack of energy. These nutrients support various metabolic pathways essential for energy production and overall well-being, making them effective in mitigating fatigue in both healthy individuals and those with chronic conditions. Further research is warranted to explore these therapies as both adjunctive treatments and sole interventions.
Sources and full results
Most relevant research papers on this topic
Nutrient Therapy for the Improvement of Fatigue Symptoms
Vitamin and mineral supplementation shows potential benefits in reducing fatigue symptoms in both healthy individuals and those with chronic illnesses, both orally and parenterally.
Systematic ReviewVitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
B vitamins, vitamin C, iron, magnesium, and zinc play crucial roles in cognitive and psychological processes, and their deficiency can lead to fatigue and mental symptoms.
Literature Review
Very Rigorous Journal
Highly CitedA functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial
A 28-day vitamin B complex supplementation significantly improved exercise endurance performance and reduced exercise fatigue biochemical metabolites in healthy individuals without causing adverse effects.
RCTAcute and chronic effects of multivitamin/mineral supplementation on objective and subjective energy measures
Multivitamin/mineral supplementation increases energy expenditure and reduces subjective tiredness during cognitive tasks, with greater effects in males.
RCTVery Rigorous JournalA pilot study of vitamin B12 in the treatment of tiredness
Vitamin B12 injections can improve general well-being and happiness in patients with tiredness, with effects persisting for at least 4 weeks.
RCTFeasibility of Vitamin C in the Treatment of Post Viral Fatigue with Focus on Long COVID, Based on a Systematic Review of IV Vitamin C on Fatigue
High-dose IV vitamin C may be a suitable treatment option for post-viral fatigue, particularly in long COVID, due to its antioxidant, anti-inflammatory, endothelial-restoring, and immunomodulatory effects.
Systematic ReviewVery Rigorous JournalA-044 Using ID-Vit Test Systems to Assess the Effect of Vitamin B Supplementation on Fatigue Symptoms in Professional Athletes
Vitamin B complex supplementation significantly reduces fatigue symptoms in professional athletes, as measured by bioavailable vitamin levels using ID-Vit test systems.
Reduced Self-Perception of Fatigue after Intake of Panax ginseng Root Extract (G115®) Formulated with Vitamins and Minerals—An Open-Label Study
Daily intake of G115® formulated with vitamins and minerals significantly improves self-perception of fatigue and energy in fatigued adults.
Non-RCT
Rigorous JournalInvestigating causality in the association between vitamin D status and self-reported tiredness
Low vitamin D levels are not causally linked to fatigue, and vitamin D supplementation is not likely to prevent fatigue in the general population.
Observational StudyRigorous JournalDaily intake of Panax ginseng extract (G115®) supplemented with vitamins and minerals reduces self-perception of mental and physical fatigue
Daily intake of Panax ginseng extract (G115®) supplemented with vitamins and minerals reduces self-perception of mental and physical fatigue, improving quality of life in healthy individuals.
Systematic Review