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Author: doctor Eric Madrid

In this article:

    • Vitamin B12
    • Ginseng
    • Ashwagandha
    • Rhodiola
    • Coenzyme Q10
    • Iodine
    • Glycine
    • L-ornithine

Low energy level (in other words, sometimes fatigue or chronic fatigue syndrome) is a common reason for seeking medical attention. Sometimes to find the cause of constant lethargy is not difficult, but sometimes the cause may be unclear as to the physician and the patient. There are a number of medical reasons that make a person feel tired. Common medical causes include, amongst others, the following symptoms and diseases:

  • Underactive thyroid (also called hypothyroidism)
  • Anemia (may be caused by a deficiency of iron, vitamins or other causes)
  • Vitamin B12 deficiency
  • Lung disease
  • Sleep disorders such as sleep apnea or insomnia
  • Chronic kidney disease
  • Chronic depression (a common cause of fatigue)
  • Poor nutrition
  • Tobacco use
  • Nutrient deficiencies caused by prescription drugs

These conditions and habits require the attention of doctors, so it is important that the person examined by a doctor before you just try to take supplements to “increase energy.” Not yet identified and corrected the main reason supplements would be of little use. If not the only, or major reason supplements that can help.

Vitamin B12

Vitamin B12 (other names – cobalamin or cyanocobalamin) is an essential nutrient that your body needs for optimal brain function, healthy nerves and blood. However, despite the importance of this vitamin, there is much evidence that many people worldwide are deficient this essential nutrient.

Studies conducted in the United States show that vitamin B12 deficiency is experiencing one in six people (17%) aged 60 years and older and one out of every fifteen people (6%) younger than 60 years. However, this health problem is relevant not only for Americans. For example, a study conducted in 2014 in the Northern part of China, showed that vitamin B12 deficiency is observed in 45% of Chinese women. Obviously, vitamin B12 deficiency affects people worldwide, and the results can have a negative impact on quality of life — inadequate levels of vitamin B12 can lead to fatigue and depression.

Tests. The level of vitamin B12 in the blood (normal 200-900 PG/ml) can be checked. Recommended by most neurologists levels of vitamin B12 in the blood should be more than 500 PG/ml is the amount of this vitamin it is necessary nervous system and brain. If you do the analysis, find out your figure!

What you need to remember. If there is also folic acid deficiency, first fill the deficiency of vitamin B12 and then folate. It helps cell metabolism. Since vitamin B12 is water soluble, the excessive use of it is excreted in the urine (vitamin B12 stains the urine bright yellow). If possible, try to take this vitamin twice a day that helps to maintain a stable concentration in the blood.

There are different types of supplements vitamin B12:

  • Vitamin B12 in pill form is released as vitamin B12 (cyanocobalamin) or methyl vitamin B12 (methylcobalamin). Daily oral dose of from 500 to 5000 mcg.
  • Vitamin B12 oral spray is produced vitamin B12 (cyanocobalamin) or methyl vitamin B12 (methylcobalamin). Daily oral dose of from 500 to 5000 mcg.
  • Vitamin B12 drops – available vitamin B12 (cyanocobalamin) or methyl vitamin B12 (methylcobalamin). Daily oral dose of from 500 to 5000 mcg.
  • Injections of vitamin B12 – in most countries must be prescribed by a doctor; it is possible to introduce 1000 mcg once a week or once a month.

Ginseng (Panax ginseng)

Ginseng also known as Panax ginseng, red ginseng or Korean ginseng. Ginseng is native to Korea, where it has been used for over 2000 years. It also grows in regions such as China and Siberia. The active ingredient of ginseng is ginsenosides.

Ginseng is an important therapeutic tool in traditional Chinese medicine (TCM). There are other types of ginseng, but Panax ginseng is unique, and you have to be careful not to confuse it with other known types of ginseng such as Siberian ginseng.

Study of 2015 has shown that ginseng can reduce fatigue in cancer patients undergoing treatment. Held in 2018, the study of cancer patients published in Biomed pharmacotherapy is showed similar results. Doctors of TCM have noted that ginseng helps to increase energy levels.

A study of 2018 on animals have shown that ginseng plays an important role in reducing the symptoms of General fatigue. If you experience fatigue, adding this plant to your diet, exercise regimen.

Recommended dosage: taken as directed on the label.

Ashwagandha (Withania somnifera)

Ashwagandha is an herbal adaptogen that may be useful in the management of chronically reduced levels of power. Homeland of this plant is Asia, particularly India and parts of China. This herb is widely used in Ayurvedic medicine as a treatment of fatigue that is caused by two reasons:

Boosts energy – study 2013, published in Integrative Cancer Therapies, showed that ashwagandha can help increase energy levels and quality of life in patients who are treated for cancer.

Increases endurance – animal studies have also shown that ashwagandha may help to increase the amount of energy and stamina. Posted in Ayu a study from 2015, the participants of which became athletes, have shown that ashwagandha can help increase endurance and improve quality of life.

The recommended dosage of Ashwaganda – 500 mg one to two times a day.

Rhodiola

Rhodiola (R. rosea) is an adaptogen herb that helps to protect cells from oxidative damage caused by environmental and chemical irritants. Adaptogens grow in the harsh climate and have to protect themselves from such extreme environmental conditions, so these plants are very strong. For example, Rhodiola grows at an altitude of 3 km above sea level – it is cold and little oxygen. Useful properties of Rhodiola include:

Reduction of fatigue. Rhodiola may be useful for people with fatigue of unknown etiology. Published in Planta Medica study 2009 concluded that taking Rhodiola reduces fatigue.

Increases physical endurance. Athletes of all levels often look for ways to improve endurance. And here to the aid can come Rhodiola. In a study 2009 published in the Chinese Journal of Integrative Medicine, made this conclusion: “combined Supplement based on plants, Rhodiola and Ginkgo was able to improve endurance by increasing oxygen consumption and protection against fatigue”. A 2013 study published in the Journal of Strength and Conditioning Research, also confirms the ability of Rhodiola to enhance physical endurance.

Recommended dosage: Rhodiola capsules – 500 mg one to two times daily or as directed on the label. Liquid extract of Rhodiola – according to the instructions on the label

Iodine

Globally, the leading cause of goiter, nodular goiter or hypothyroidism is iodine deficiency. Autoimmune disease which the doctors called Hashimoto’s thyroiditis may also cause hypothyroidism the thyroid gland is found in Europe and the United States of America. Many believe that residents of the United States is not at risk of iodine deficiency. However, according to data published in Thyroid research 2011, almost 10% of people in the United States suffer from iodine deficiency moderate to severe degree, and at least another 5% have minor iodine deficiency.

Studies worldwide also show that more than 10% of women can experience a lack of this vital nutrient. Published in Nutrients study 2018 with the participation of pregnant women in Norway showed that in the diet to 55% of women do not have enough iodine. According to the Australian thyroid Foundation, “more than 50% of children and pregnant or breastfeeding women living in Australia, experiencing iodine deficiency”

Tests the Preferred way to check iodine levels, according to the world health organization (who), is the collection of urine. According to who standards, the result is less than 100 µg/L indicates iodine deficiency.

Symptoms. Similar to the symptoms of hypothyroidism caused by iodine deficiency. These include: slower metabolism, difficulty losing weight, hair loss, constipation, dry skin, depression and chronic fatigue.

Recommended dosage:

Supplementation with multivitamins and minerals, which contains 150 mcg of iodine. Some take supplements with iodine or kelp to support healthy levels of iodine in the body.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is extremely important for the health of mitochondria, which can be called the power plants of our cells. Because the heart is the most active of all bodies, it produces and requires the maximum amount of coenzyme Q10 to meet its metabolic needs. Our muscles also need enough CoQ10 for it to work with optimum energy.

A study published in Nutrition showed that oral coenzyme Q10 can help reduce symptoms of fatigue and improve physical performance. The 2017 study printed in Clinical and Experimental Rheumatology, showed that 200 mg of CoQ10 can help reduce symptoms of fatigue and pain in patients with fibromyalgia. Learn more about natural treatments of fibromyalgia.

Heart disease can also cause fatigue. The study in 2017, which examined 14 other studies confirmed the important useful property of CoQ10. — According to the study, taking CoQ10 was 31% less likely to die from complications of congestive heart failure.

Recommended dosage: 100 mg 1-3 times a day, up to 300 mg daily.

Glycine

Glycine is an amino acid that is needed for the production of skin collagen, DNA, and hemoglobin or red blood cells. Glycine if necessary, can be produced by the body, so it is not an “essential” amino acids. However, some people have a metabolic requirement for glycine they need for optimal health might be higher than others. The body of those who have increased need for glycine, may not be able to produce the right amount of substances and may require additional intake of glycine in the form of supplements.

Conducted in 2012 a study published in Frontiers in Neurology, showed that people suffering from insomnia, less tired and experienced less sleepiness during the day, when they were given L-glycine in a dosage of 3 grams (3000 mg) before bedtime. Held in 2017, the study, published in the journal Nutrition Journal, offers patients with chronic fatigue to Supplement the diet with amino acids such as glycine.

Recommended dosage: 3 grams (3000 mg) per day.

L-ornithine

L-ornithine is an amino acid that is not used in proteins. However, its presence plays an important role in human metabolism. This amino acid is an important participant in the process of excretion of ammonia – a common toxin, the concentration of which is increased in patients with liver disease, or those who regularly drink alcohol.

Fatigue. A study in 2011 showed that in patients with chronic fatigue syndrome (CFS) observed lower in comparison with other people the level of ornithine in the blood. A study published in Nutrition Research, showed that L-ornithine may contribute to the reduction of tiredness and fatigue in those who take it in Supplement form.

In addition, as shown by a study published in Clinical Drug Investigations, while taking L-ornithine in patients with liver disease also increased levels of energy. L-ornithine is well tolerated good tolerance was observed in 98% of those who took it.

Recommended dosage: 1,500 mg one to two times a day.

Sources:

  • Students show 17% of those 60 and older are vitamin B12 deficient, page 62, accessed October 29, 2017 https://www.cdc.gov/nutritionreport/pdf/Nutrition_Book_complete508_final.pdf
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  • Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers. Frontiers in Neurology. 2012;3:61. doi:10.3389/fneur.2012.00061.
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  • The author of this article — doctor Eric Madrid, a member of the American Council on integrative and holistic medicine, certified American Board of family medicine and the American Council on integrative and holistic medicine. He is the author of “the purpose of the vitamin D, the healing energy of the sun.” Eric Madrid graduated from medical school at Ohio State University. He is a partner of Rancho Family Medical Group and is accepting patients in Menifee, California. More information about Dr. Madrid here.