Supplements for fatigue
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Supplements for Fatigue: A Comprehensive Review
Fatigue, characterized by a lack of energy, mental exhaustion, and poor muscle endurance, is a common symptom affecting individuals with various chronic conditions such as fibromyalgia, chronic fatigue syndrome (CFS), cancer, and multiple sclerosis. This article synthesizes the current research on the effectiveness of various supplements in alleviating fatigue.
Coenzyme Q10 (CoQ10) and Fatigue Reduction
CoQ10's Role in Mitochondrial Function
Coenzyme Q10 (CoQ10) is a crucial antioxidant and a component of the mitochondrial electron transport chain, which is essential for energy production. Several studies have demonstrated that CoQ10 supplementation can significantly reduce fatigue levels in both healthy individuals and those with chronic conditions2 5. A meta-analysis of 13 randomized controlled trials (RCTs) involving 1,126 participants found that CoQ10 supplementation led to a statistically significant reduction in fatigue scores compared to placebo groups2. Additionally, CoQ10 was particularly effective in reducing fatigue in patients with statin-related fatigue and fibromyalgia5.
Dosage and Duration
The effectiveness of CoQ10 in reducing fatigue was found to be dose-dependent, with higher daily doses and longer treatment durations correlating with greater fatigue reduction2. This suggests that CoQ10 supplementation could be a viable option for managing fatigue, especially in chronic conditions.
Vitamins and Minerals
Broad Spectrum of Nutrients
Vitamins and minerals play essential roles in various metabolic pathways that support cellular functions. A comprehensive review of 60 studies found that supplementation with nutrients such as vitamins C, D, B, zinc, L-carnitine, and nicotinamide adenine dinucleotide (NAD) significantly reduced fatigue in both healthy individuals and those with chronic illnesses1. These nutrients can be administered orally or parenterally, offering flexibility in treatment options.
Specific Combinations
A study on a food supplement containing pomegranate extract and hydrophilic vitamins (B complex and C) showed significant reductions in fatigue severity after two months of supplementation4. This suggests that specific combinations of vitamins and minerals can be particularly effective in alleviating prolonged fatigue.
Antioxidants: Astaxanthin and Sesamin
Mental Fatigue Recovery
Astaxanthin and sesamin, both strong antioxidants, have shown promise in reducing mental fatigue. A study involving 24 healthy volunteers found that supplementation with these antioxidants significantly improved recovery from mental fatigue compared to a placebo3. This indicates that antioxidants can play a crucial role in managing fatigue, particularly mental exhaustion.
Amino Acids: Glutamine and Cystine
Exercise-Induced Fatigue
Glutamine and cystine are amino acids known for their anti-oxidation, anti-inflammation, and immune-regulation properties. Research has shown that a mixture of cystine and glutamine can alleviate exercise-induced fatigue by enhancing fatty acid utilization and mitochondrial respiration7. This suggests that amino acid supplementation could be beneficial for athletes and individuals experiencing exercise-induced fatigue.
Broader Applications
Glutamine alone has also been studied for its anti-fatigue properties. While it improves some fatigue markers such as glycogen synthesis and ammonia buffering, its effects on physical performance are limited8. This indicates that while glutamine can help manage fatigue, it may not significantly enhance physical performance.
L-Arginine and Vitamin C
Long COVID Fatigue
A study on adults with long COVID found that supplementation with l-arginine and vitamin C significantly improved physical performance, muscle strength, endothelial function, and reduced fatigue10. This combination could be particularly useful for individuals experiencing persistent fatigue post-COVID-19.
Conclusion
The current body of research suggests that various supplements, including CoQ10, vitamins and minerals, antioxidants, and amino acids, can effectively reduce fatigue in both healthy individuals and those with chronic conditions. CoQ10 and specific vitamin combinations show the most promise, while antioxidants and amino acids offer additional benefits, particularly for mental and exercise-induced fatigue. Further studies are needed to explore these supplements as both adjunctive treatments and sole interventions for fatigue management.
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 Reviewsupplementary figures
CoQ10 supplementation is an effective and safe method for reducing fatigue symptoms in both healthy and diseased individuals.
Effects of Dietary Supplementation of Astaxanthin and Sesamin on Daily Fatigue: A Randomized, Double-Blind, Placebo-Controlled, Two-Way Crossover Study
Astaxanthin and sesamin supplementation significantly improves recovery from mental fatigue compared to placebo, with no adverse effects observed.
RCT
Very Rigorous JournalCombination of Chemically Characterized Pomegranate Extract and Hydrophilic Vitamins against Prolonged Fatigue: A Monocentric, Randomized, Double-Blind, Placebo-Controlled Clinical Trial
The food supplement ImproveTM, containing pomegranate extract and hydro-soluble vitamins, significantly reduces prolonged fatigue after two months of supplementation in healthy subjects with mild fatigue.
RCTEffect of coenzyme Q10 supplementation on fatigue: A systematic review of interventional studies.
CoQ10 supplementation shows better therapeutic effects on statin-related fatigue and fibromyalgia patients compared to other disease-related fatigue.
Systematic ReviewEffects of 12 Weeks of Essential Amino Acids (EAA)-Based Multi-Ingredient Nutritional Supplementation on Muscle Mass, Muscle Strength, Muscle Power and Fatigue in Healthy Elderly Subjects: A Randomized Controlled Double-Blind Study
A 12-week EAA-based multi-ingredient nutritional supplement can counteract age-related muscle mass and strength loss in healthy elderly subjects without affecting fatigue or task performance.
RCTVery Rigorous JournalCystine/Glutamine Mixture Supplementation Attenuated Fatigue during Endurance Exercise in Healthy Young Men by Enhancing Fatty Acid Utilization
Cystine/glutamine mixture supplementation reduces exercise-induced fatigue in healthy young men by enhancing fatty acid utilization during endurance exercise.
RCTVery Rigorous JournalGlutamine as an Anti-Fatigue Amino Acid in Sports Nutrition
Glutamine supplementation improves some fatigue markers but has limited effects on physical performance in physical exercise.
Systematic ReviewVery Rigorous Journal
Highly CitedSupplements for Chronic Fatigue Syndrome?
CoQ10 and NADH supplements can reduce heart rate and fatigue in chronic fatigue syndrome patients, but do not improve pain or sleep.
RCTEffects of l-Arginine Plus Vitamin C Supplementation on Physical Performance, Endothelial Function, and Persistent Fatigue in Adults with Long COVID: A Single-Blind Randomized Controlled Trial
L-arginine plus vitamin C supplementation improves walking performance, muscle strength, endothelial function, and fatigue in adults with long COVID.
RCTVery Rigorous Journal