Fatigue

See also:

Stress

B-Complex

Many of the processes involved in energy metabolism rely on various nutrients as co-factors for enzymes that drive the various processes. Common among these nutrient co-factors are B-complex vitamins. Ensuring adequate B vitamin intake is important if efficient energy metabolism is to be maintained.

Multi vitamin and mineral formula

In addition to the B-complex vitamins, a number of other nutrients are required for the various processes of energy metabolism. These include vitamin C, magnesium, zinc, manganese and iron, making a multivitamin and mineral complex an important recommendation for those whose diet may be deficient in these key co-factor nutrients.

Glycine Propionyl L-Carnitine (gPLC)

Carnitine is responsible for the transport of long chain fatty acids into mitochondria, where they are metabolized into energy. In a study, researchers assessed three groups of patients with chronic fatigue syndrome who took either 2 grams of acetyl-L-carnitine, 2 grams of PLC, or a combination of the two. Significant improvements were found in 59% of the patients taking the acetyl-L-carnitine and in 63%of patients taking PLC.

The main effect of the PLC was that it helped to improve symptoms of general fatigue.

CoenzymeQlO(CoQlO)

Also known as ubiquinone, CoQ’10 is an essential compound in energy production within the cell mitochondria, which tends to decline with age. Clinical trials have shown improvements in physical performance and aerobic energy capacity with CoQIO ingestion.

Rhodiolo

Research has demonstrated that the Eurasian herb rhodiola possesses significant adaptogenic properties (increasing tolerance to mental, physical and environmental stress).

It has also been shown to increase essential energy metabolites, adenosine triphosphate (ATP), and creatine phosphate in the muscle and brain mitochondria. Studies show that rhodiola reduces fatigue, increases endurance and greatly enhances mental performance.

Siberian ginseng

Stress can be a major factor in fatigue and although Siberian ginseng is not a true ginseng species, like ginseng it increases tolerance to various stressors (e.g. mental, physical, environmental). This herb helps normalise the way in which the body responds to stress triggers and acts to regulate the manufacture and secretion of adrenal hormones. It also strengthens the adrenal glands themselves, which is especially important to those suffering from chronic stress.

D-Ribose

Studies suggest a role for D-ribose in fatigue and myalgia. Fibromyalgia is linked to chronic fatigue syndrome and is characterised by muscle aches and stiffness in multiple sites around the body. Scientists think that it may be associated with a muscular imbalance between adenosine diphosphate and adenosine triphosphate (ATP), and as a key component of the nucleotide adenosine, D-ribose is thought to promote proper energy metabolism and thus help restore normal muscle function.

Fatigue Summary

Nutrient/Herb Typical intake range

B-complex

Multi vitamin and mineral

gPLC (1)

CoQIO (2)

Rhodlola rosea extract (3)

Siberian ginseng extract (4)

D-Ribose (5)

As per manufacturer’s directions

As per manufacturer’s directions

500 – 2000mg of each per day

30 – 200mg per day

250 – 750mg per day

300 – 900mg per day

3 – 1 Og per day

Reduce/avoid Increase

Saturated fats

Trans/hydrogenated fats

Refined/processed foods

Alcohol

Caffeinated beverages

Pesticide exposure

Artificial additives/preservatives

Complex carbohydrates

High quality proteins

Vegetables

Fruit

Nuts and seeds

Oily fish

Water

Lifestyle Factors

Ensure sufficient calorie intake to cover energy needs

Minimise impact of stress – utilise stress management techniques.

Footnotes

1. Use in conjunction with other medications under medical supervision only.

2. Use under medical supervision if taking Warfarin as CoQ’10 reduces the effectiveness of Warfarin. Concurrent use with heart medication only under medical supervision.

3. Do not use during pregnancy or lactation. Concurrent use with anti-depressant medication under medical supervision only.

4. Do not use in pregnancy or lactation. Avoid concurrent use with anti-diabetic and hlood pressure medication unless under medical supervision.

5. May cause increased uric levels so should be avoided by those with gout. May cause hypoglycacmia so diabetics should use with caution and under medical supervision. Avoid if pregnant or breastfeeding.

Fatigue

See also:

Stress

B-Complex

Many of the processes involved in energy metabolism rely on various nutrients

as co-factors for enzymes that drive the various processes. Common among

these nutrient co-factors are B-complex vitamins. Ensuring adequate B vitamin

intake is important if efficient energy metabolism is to be maintained.

Multi vitamin and mineral formula

In addition to the B-complex vitamins, a number of other nutrients are required

for the various processes of energy metabolism. These include vitamin C,

magnesium, zinc, manganese and iron, making a multivitamin and mineral

complex an important recommendation for those whose diet may be deficient in

these key co-factor nutrients.

Glycine Propionyl L-Carnitine (gPLC)

Carnitine is responsible for the transport of long chain fatty acids into mitochondria,

where they are metabolized into energy. In a study, researchers assessed three groups of patients with chronic fatigue syndrome who took either 2 grams of acetyl-L-carnitine, 2 grams of PLC, or a combination of the two. Significant improvements were found in 59% of the patients taking the acetyl-L-carnitine and in 63%of patients taking PLC.

The main effect of the PLC was that it helped to improve symptoms of general fatigue.

CoenzymeQlO(CoQlO)

Also known as ubiquinone, CoQ’10 is an essential compound in energy production

within the cell mitochondria, which tends to decline with age. Clinical trials have

shown improvements in physical performance and aerobic energy capacity with

CoQIO ingestion.

Rhodiolo

Research has demonstrated that the Eurasian herb rhodiola possesses significant

adaptogenic properties (increasing tolerance to mental, physical and environmental stress).

It has also been shown to increase essential energy metabolites, adenosine triphosphate

(ATP), and creatine phosphate in the muscle and brain mitochondria. Studies show that rhodiola reduces fatigue, increases endurance and greatly enhances mental performance.

Siberian ginseng

Stress can be a major factor in fatigue and although Siberian ginseng is not a

true ginseng species, like ginseng it increases tolerance to various stressors (e.g.

mental, physical, environmental). This herb helps normalise the way in which

the body responds to stress triggers and acts to regulate the manufacture and

secretion of adrenal hormones. It also strengthens the adrenal glands

themselves, which is especially important to those suffering from chronic stress.

D-Ribose

Studies suggest a role for D-ribose in fatigue and myalgia. Fibromyalgia is linked to

chronic fatigue syndrome and is characterised by muscle aches and stiffness in multiple sites around the body. Scientists think that it may be associated with a muscular imbalance between adenosine diphosphate and adenosine triphosphate (ATP), and as a key component of the nucleotide adenosine, D-ribose is thought to promote proper energy metabolism and thus help restore normal muscle function.

Fatigue Summary

Nutrient/Herb Typical intake range

B-complex

Multi vitamin and mineral

gPLC (1)

CoQIO (2)

Rhodlola rosea extract (3)

Siberian ginseng extract (4)

D-Ribose (5)

As per manufacturer’s directions

As per manufacturer’s directions

500 – 2000mg of each per day

30 – 200mg per day

250 – 750mg per day

300 – 900mg per day

3 – 1 Og per day

Reduce/avoid Increase

Saturated fats

Trans/hydrogenated fats

Refined/processed foods

Alcohol

Caffelnated beverages

Pesticide exposure

Artificial additives/preservatives

Complex carbohydrates

High quality proteins

Vegetables

Fruit

Nuts and seeds

Oily fish

Water

Lifestyle Factors

Ensure sufficient calorie intake to cover energy needs

Minimise impact of stress – utilise stress management techniques

Footnotes

1. Use in conjunction with other medications under medical supervision only.

2. Use under medical supervision if taking Warfarin as CoQ’10 reduces the effectiveness of Warfarin. Concurrent use with heart medication only under medical supervision.

3. Do not use during pregnancy or lactation. Concurrent use with anti-depressant medication under medical supervision only.

4. Do not use in pregnancy or lactation. Avoid concurrent use with anti-diabetic and hlood pressure medication unless under medical supervision.

5. May cause increased uric levels so should be avoided by those with gout. May cause hypoglycacmia so diabetics should use with caution and under medical supervision. Avoid if pregnant or breastfeeding.