Fatigue, a common symptom associated with a variety of medical conditions, is a feeling of extreme tiredness. Although fatigue may occur in response to normal physical exertion, prolonged fatigue that fails to resolve with rest may be a sign of a medical condition that can range from mild to severe. Determining the pattern of your fatigue can help you understand the underlying cause. In many cases taking a vitamin and/or mineral supplement can help combat fatigue.
Vitamin B-12
The body needs vitamin B-12 for the production of healthy red blood cells. Red blood cells carry oxygen throughout the body and the cells need oxygen in order to function. A lack of oxygen caused a decrease in the number of red blood cells leaves the cells and body feeling fatigued. Increasing your intake of vitamin B-12 can help relieve fatigue by boosting red cell production. To increase your intake, take a supplement of eat more B-12 rich foods such as meat, fish, eggs or milk.
B-complex Vitamins
The group of vitamins known as B-complex includes eight different vitamins. In addition to B-12 the B vitamins include B-1 -- thiamin, B-2 -- riboflavin, B-3 -- niacin, B-5 -- pantothenic acid, B-6, B-7 -- biotin, and B-9 -- folic acid. Thiamin, riboflavin, niacin and pantothenic acid all play a vital role in the conversion of food into energy. For those suffering from fatigue, taking B vitamins can help the body convert and utilize more energy from food.
Vitamin C
Vitamin C performs many important functions in the body, including aiding in the production of collagen -- a protein needed to form blood vessels, tendons, bones and other connective tissues. Your body also needs vitamin C to produce carnitine -- a molecule that transports fat into the cells that can then convert it into energy. Increasing your intake of vitamin C promotes the production of more carnitine and allows for more fat to get converted into energy therefore combating fatigue. Good food sources of vitamin C include citrus fruits, broccoli, strawberries, potatoes and tomatoes.
Iron
The National Institute of Medicine Food and Nutrition Board recommends adult males and post-menopausal females consume 8 mg of iron per day while females of child-bearing age require 15 to 18 mg per day. Red blood cells contain a protein known as hemoglobin which carries the oxygen to the cells. In order to produce hemoglobin your body needs iron. Failing to intake enough iron causes a condition known as iron-deficiency anemia characterized by fatigue. Increasing your intake of iron increases the production of hemoglobin and allows red blood cells to carry more oxygen to the cells. The best sources of iron include animal derived foods like meat and fish, but supplements can help boost iron levels especially in those suffering from a deficiency.
References
- MedLinePlus: Fatigue
- MayoClinic.com: Fatigue
- National Institutes of Health Office of Dietary Supplements: Vitamin B-12
- Linus Pauling Institute: Vitamin C
- National Institutes of Health Office of Dietary Supplements: Iron
- National Institutes of Medicine: Food and Nutrition Board: Dietary Reference Intakes
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