With autumn fast approaching and dark nights drawing in, you might find yourself asking; why do I feel so tired all the time?
There’s a number of reasons you can start to feel fatigued, but thankfully there are ways you can help combat tiredness and boost those energy levels.
What are the main causes of tiredness?
Main causes of fatigue can include a change of routine, lack of vital nutrition and broken sleep patterns. Of course, ensuring you’re eating a well balanced diet, exercising regularly and aiming for 7-8 hours of sleep a day are all ways you can help reduce that mid-afternoon slump.
However, there are also certain vitamins and minerals you can look at supplementing that may help you fight that fatigue.
What are the best vitamins to take for tiredness?
1. Vitamin B12
Vitamin B12 is an important nutrient that contributes to energy-yielding metabolism, and The Express recently looked at links with day time sleeping and low vitamin B12 levels.
Lack of B12 in the diet can be associated with tiredness and fatigue and may even lead to a condition called pernicious anemia - the most common cause of vitamin B12 deficiency in the UK.
There are a number of reasons someone may be deficient in B12, which is why a lot of people turn to supplementation.
Some people don’t produce enough of a special protein known as the ‘intrinsic factor’ which is required for digesting and absorbing vitamin B12 in the body - meaning B12 can’t be effectively absorbed from food.
Certain medications for high stomach acid or those that have digestive issues involving low stomach acid could also be at risk of a B12 deficiency. As vitamin B12 is found primarily in meats and other animal based foods, vegetarians and vegans can also be at risk.
It’s important to remember that absorption is paramount when it comes to the effectiveness of any supplement. Therefore always make sure you are choosing a B12 vitamin that is highly bioavailable.
2. Coenzyme Q10
Coenzyme Q10 (CoQ10) is vital for energy production in the body and is concentrated in busy organs such as the heart and skeletal muscles.
We make CoQ10 ourselves, however our body’s production of Q10 begins to decline from as young as our mid-twenties. This can result in feeling tired and fatigued since our body’s cells cannot produce the energy they need.
A recent study (1) examined the efficacy of coenzyme Q10 supplementation in cellular energy as well as its role in being a strong antioxidant. CoQ10 has also been featured in the groundbreaking KiSel-10 study (2), which looked at the reduced risk of mortality from cardiovascular disease when supplementing.
As it can be difficult to obtain Q10 from diet alone, supplementation can be a great option to help towards maintaining Q10 levels.
Broken sleep can be one of the most common causes of fatigue during the day. Our Senior Nutritionist, Frankie, wrote a great article on advice for sleeping and how Magnesium may help.
Magnesium is a nutrient that is essential in helping our bodies function and contributes in a number of ways - primarily towards muscle and nervous system function.
Sufficient levels of magnesium in the body can play a role in muscle relaxation, and a number of studies have found links with improved length of sleep and magnesium supplementation (3,4). Women’s Health also recently explored how taking magnesium can play an important role in helping you sleep.
Magnesium deficiency is very common. If our bodies are lacking the appropriate levels it may lead to fidgeting, restless legs, anxiety and disruptive sleeping. We also lose magnesium levels in the body when we are stressed, during intense physical activity or when we drink alcohol.
Processed foods also contain little magnesium, which is why supplementation can be a great alternative to ensure your body maintains appropriate levels.
How can Pharma Nord help?
At Pharma Nord we have some of the most well-researched supplements in the market. They are all manufactured to pharmaceutical standards, highly bioavailable and backed up by scientific evidence.
Bio Vitamin B12
Our vitamin B12 supplements, Bio-Vitamin B12 deliver B12 in an advanced, effective and highly bioavailable form (absorption level). They’re suitable for vegetarians and vegans and come in a chewable tablet form.
Bio-Quinone Active Q10
Our coenzyme Q10 supplements, Bio-Quinone Active Q10 are 100% identical to the coenzyme Q10 produced by the body.
As well as KiSel-10, our Bio-Quinone Q10 also featured in a recent study (5) that explored the absorption process and the importance of the initial formation of CoQ10 for optimum bioavailability.
We have spent more than 30 years developing our Bio-Quinone Q10 to produce a product which can scientifically document its superior bioavailability and quality.
Our magnesium supplements contain a complex of three magnesium compounds; acetate, hydroxide and carbonate. This ensures optimum absorption which is key for effectiveness when taking your supplements. They’re also a Vegetarian Society approved so suitable for vegetarians and vegans.
(1) Coenzyme Q10 supplementation: Efficacy, safety, and formulation challenges
(2) KiSel 10 Study
(3) The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
(4) Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans
(5) Bioavailability of Coenzyme Q10: An Overview of the Absorption Process and Subsequent Metabolism