Feeling tired, flat, sluggish and running on fumes?
You’re certainly not alone. Fatigue and tiredness are common complaints that most people experience in varying degrees at one point or another. In many cases, it’s due to the demands of modern life, whether it’s an increased workload, the compulsion to be busy and “on” 24/7, not getting enough sleep, eating poorly, day to day stressors like the cost of living and the general mental (over)load. An important part of combating tiredness and refilling your tank is ensuring your body is getting the key nutrients it needs to create energy in your cells and influence vitality. Here are 5 must-have natural fatigue-fighting ingredients and some ways to increase your intake if you’re coming up short.
Iron
Among iron’s most important roles is the production of haemoglobin, the molecule in your blood that delivers oxygen to tissues around the body and the production of myoglobin, which helps store oxygen in muscle cells. It is also involved in the synthesis of ATP, the energy-carrying molecule that fuels cellular functions. Deficits in iron are very common especially among young women (19-50 years old) who have greater iron requirements, especially during menstruation. It's also important during periods of rapid growth and development like childhood, adolescence and in pregnancy. People who follow a vegetarian or vegan diet also have increased needs for iron, as red meat is a key source.1 Being low in iron can make you feel tired, fatigued and lacking in energy. If you suspect you may be iron deficient, it’s important to make an appointment with your GP, who will likely check your levels with a blood test. If you want to help maintain healthy iron levels and reduce fatigue*, you could consider Ethical Nutrients Mega Iron which contains an easily-absorbed form of iron that’s gentle on the stomach, and is combined with activated B vitamins for additional energy support.
B vitamins
The B-group vitamins are involved in several steps of energy production. They’re essential for the synthesis of special enzymes, which convert the food you eat into energy the body can use (ATP). Some examples of the important roles B vitamins play in the generation of energy include vitamin B1, which helps convert glucose to energy, vitamin B3, which is involved in the metabolism of carbohydrates, fats and proteins and vitamin B12, which is needed for fat and protein breakdown, energy metabolism and red blood cell production.2 B vitamins are ‘water-soluble’, which means they aren’t stored in the body and must be consumed through the diet on a regular basis. A shortfall of any of the B vitamins can affect the production of energy and make you feel tired.
One way to ensure you’re getting the B vitamins your body needs is to take a comprehensive, premium multivitamin. Ethical Nutrients Super Multi Plus contains all the B-group vitamins in combination with other important nutrients that support energy production, assist mental and physical stamina and maintain everyday vitality. If you’re also struggling with stress, you could consider Ethical Nutrients Super B Daily Stress +, which combines B vitamins with rhodiola, which helps with fatigue, stress & concentration.
Magnesium
There are many ways in which magnesium may help recharge your body’s batteries, as it’s involved in more than 300 functions in the body. The body needs magnesium to convert carbohydrates and fats into energy. ATP, the main source of energy for the body’s cells, must bind to a magnesium ion to be biologically active.3 Plus, magnesium is needed for nervous system function and a healthy stress response. Prolonged stress can take a toll on your mental and physical wellness and lead to tiredness and exhaustion. It is estimated that one in three people are not meeting their magnesium needs through their diet alone.4 Taking a high quality magnesium supplement may be beneficial in supporting energy levels, relieving tiredness and reducing symptoms of stress. It may be particularly helpful for athletes/regular exercisers who often have greater energy requirements. Find the right magnesium for your needs with Ethical Nutrients Mega Magnesium range.
CoQ10 and Iodine
CoQ10 (Coenzyme Q10) plays a vital role in the production of cellular energy. Without it, your body can’t make sufficient levels of ATP. It also has antioxidant properties. CoQ10 levels in the body tend to gradually decrease with age5 and this may be affecting your energy and vitality.
Iodine is required for the production of healthy thyroid hormones, which regulate your metabolism and energy levels. A lack of iodine could sap you of energy and make you feel depleted. Both of these nutrients are predominantly found in animal food sources including red meat and seafood. People who have a vegan or ‘plant-based’ diet or have reduced their red meat consumption may find it hard to reach their daily targets and may consider taking a supplement. Ethical Nutrients Clinical Fem Force is a vegan-friendly formulation that provides CoQ10 and iodine in combination with other key energy-supporting nutrients, iron and vitamin B12, to reduce fatigue and support energy levels. Because Ethical Nutrients Clinical is a practitioner only medicine, please consult with a healthcare professional to ensure it is right for you.
*Not for the treatment of iron deficiency conditions
References
- Better Health Channel, 2022, Iron and iron deficiency, viewed 28 August 2023, <https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#high-risk-groups-for-iron-deficiency>
- Tardy AL et al, ‘Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence’, Nutrients, vol 12, no 1, p 228
- Higdon J, 2019, Magnesium, Linus Pauling Institute, Oregon State University, viewed 28 August 2023, <https://lpi.oregonstate.edu/mic/minerals/magnesium>
- Australian Bureau of Statistics, 2015,Australian Health Survey: Usual Nutrient Intakes, 2011-12, viewed 28 August 2023, <https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release>
- Saini R, 2011,‘Coenzyme Q10: The essential nutrient’, J Pharm Bioallied Sci,vol 3, no 3, pp 466-7
