Fatigue can be temporary and lingering. Temporary deprivation of vitality can be due to various factors: a frantic pace of life, physical and mental stress, malfunction of the immune system, virus, etc. In the case of prolonged persistent fatigue, they talk about chronic fatigue syndrome . The syndrome is most often caused by a relapse of an old viral disease, and has characteristic symptoms.

Before making a diagnosis of chronic fatigue, all other options should be excluded, i.e., undergo a comprehensive medical examination, having received a doctor’s opinion. If the doctor does not find other causes of the loss of vital energy and concludes that you have chronic fatigue, some nutrients will help you overcome it or alleviate the symptoms.

Essential Fatty Acids

(omega-3 and omega-6)

From polyunsaturated fatty acids, our body synthesizes special substances (eicosanoids), designed to improve health. Their function includes strengthening the immune system, thinning the blood, reducing inflammation, lowering blood pressure and more. It is especially important to take essential fatty acids for men over 40, since this age is a kind of starting point for cardiovascular (and not only) diseases.

Reception mode. The daily requirement is approximately 5-10 g [3]. Take 1000 mg of fish oil 1-3 times a day [1].

Food sources. Natural sources of essential fatty acids are fish, mainly fatty and bold varieties (mackerel, herring, salmon, mackerel, tuna, sardines, etc.), vegetable oils (linseed), nuts, mollusks.

The content of omega-3 in food:
(estimated availability in 100 g)

Омега-3 в продуктах

Magnesium, Potassium, and Aspartic Acid

The listed substances, individually, and especially in the complex, play one of the key roles in energy production. Magnesium is responsible for the production of ATP - the main energy carrier in the body. Magnesium deficiency is manifested by weakness, apathy, drowsiness, depression, decreased appetite and muscle pain. If the level of magnesium is below normal or even close to it, its additional consumption is necessary.

Potassium deficiency causes muscle weakness, apathy, loss of appetite, drowsiness. Observations of California men showed that a diet deficient in potassium increased almost 3 times the risk of death from a stroke [2].

A deficiency of potassium and magnesium may be due to the intake of a large amount of caffeine, which contributes to the enhanced excretion of these substances.

Aspartic acid helps deliver potassium and magnesium into cells.

Reception mode. Take special complex preparations containing potassium, magnesium and aspartic acid - potassium and magnesium asparaginate (Asparkam) following the instructions.

Food sources. Most products that have not undergone heat treatment contain some magnesium, but its highest concentration is in nuts and beans, herbs, and seafood (crabs, shellfish, shrimp). Dried fruits (dried apricots, prunes, raisins), legumes, nuts contain a lot of potassium.

B vitamins

The need for vitamins of group B increases with increasing energy costs of the body: during illness, injuries, physical or mental stress, stress, etc. The need arises in all vitamins of this group, but of particular importance are:

  • Folic Acid (Vitamin B 9 , B C , Folacin)

Folic acid is necessary for the normal absorption of other vitamins of group B. Therefore, insufficient intake of vitamin B C can cause a deficiency of other elements of this group. Symptoms of folic acid deficiency include anemia, fatigue and weakness, pallor, headache, fainting, poor mood and irritability, paranoid condition, decreased body defenses.

Reception mode. The daily requirement is 50-200 mcg, but due to poor absorption of folic acid, 400 mcg is recommended [3].

Folic acid intake is better combined with an additional intake of vitamin C, since the enzymes responsible for the conversion of vitamin B 9 into its active form require the antioxidant (anti-oxidation) protection provided by ascorbic acid [4].

Food sources. A significant amount of folic acid is present in the liver and green parts of plants (leafy vegetables, spinach, lettuce), as well as in yeast, meat, egg yolk and other products of animal origin.

Folacin is easily destroyed by heat treatment - up to 90% of folic acid may be lost during cooking of vegetables [2]. Animal products are less susceptible to loss of folacin during cooking.

The folic acid content of foods:
(estimated availability in 100 g)

Фолиевая кислота в продуктах

  • Pantothenic Acid (Vitamin B 3 )

Pantothenic acid is necessary for the formation of a vital substance (coenzyme A), which is involved in energy production, as well as in the metabolism of carbohydrates and fatty acids. This coenzyme is involved in the synthesis of corticosteroids that help cope with physical and emotional stress [1]. Vitamin B 3 is also necessary for the normal absorption of folic acid.

Vitamin B 3 is found in virtually all foods (the name pantothenic acid comes from the Greek pathos, which means "everywhere, everywhere"), so its deficiency is rare. In small amounts, this acid is synthesized by intestinal microflora [3]. With an artificially created pantothenic acid deficiency, volunteers experienced psycho-emotional instability, high fatigue, drowsiness, and a depressive state.

Reception mode. The daily requirement is 10-15 mg [4]. However, with constant physical and emotional stress, the need for this vitamin increases significantly (the same is true for the entire group of vitamins B). Take 250 mg of vitamin B 3 per day in addition to a complex of B vitamins [1].

Food sources. Vitamin B 3 is found everywhere in foods of plant and animal origin. Pantothenic acid is most represented in peanuts, legumes, animal liver, egg yolk, whole grains (buckwheat), broccoli.

  • Vitamin B 12 (cobalamin)

Vitamin B 12 deficiency may be due to insufficient consumption of animal products (meat, fish, eggs, dairy products). A diet built solely on plant foods ( veganism , a raw food diet ) eventually leads to a deficiency of this vitamin (see “B 12 - experience of a raw food expert Denis Terentyev” ). Cobalamin deficiency may also be due to impaired absorption.

Even a slight lack of vitamin B 12 can increase fatigue, and vitamin deficiency can lead to anemia and nervous breakdowns.

Cobalamin is a water-soluble vitamin, but a small amount is deposited mainly in the liver, as well as in the kidneys, lungs and spleen. The daily need for vitamin is small, while its reserves in the liver can last for several years of normal existence, after which symptoms of its deficiency will appear [2].

Reception mode. The daily requirement is 3 mcg. In addition to the main complex of B vitamins, take 500-1000 mcg cobalamin orally once a week for a month, then the same dosage, but once a month [1]. This dosage significantly exceeds the recommended intake, but since the vitamin is water-soluble, the excess is excreted along with the urine without harming the body.

There is an oral and injectable way to take vitamin B 12 . The injection form of the drug is absorbed by the body a little better, and is also the only alternative for people with impaired oral absorption of cobalamin.

Food sources. Vitamin B 12 is found only in animal food, and is also able to be synthesized by intestinal microflora with sufficient consumption of cobalt with food [3]. The main sources of cobalamin for humans are meat, fish, milk, eggs.

The content of vitamin B 12 in food:
(estimated availability in 100 g)

Витамин B12 в продуктах

Zinc

Inadequate intake of zinc, which is a fairly common occurrence, can lead to increased fatigue, lethargy. One of the deficient states of zinc can be expressed in the form of leukonychia - white spots on the nails [1].

Zinc is the most important mineral for male sexual function, mainly due to its direct participation in the biosynthesis of testosterone. In addition to the other functions of testosterone , the hormone determines the energy potential of a man. A decrease in testosterone levels causes a drop in vital energy and strength. The physiological decrease in sex hormones due to age-related changes causes the so-called middle-aged crisis in men .

Reception mode. The daily requirement for zinc for men is 15 mg according to RNP. For fatigue therapy, take 20 mg of zinc as complex compounds.

Food sources. The main content of zinc is found in seafood, liver, pumpkin seeds , and nuts.

Zinc content   in food:
(estimated availability in 100 g)

Цинк в продуктах

Table 1 - Vitamins from fatigue for men - dosage and sources.

SUBSTANCES RNP DRUGS FOOD SOURCES
Omega 3 and omega 6 5-10 g Red fat Fatty fish, vegetable oils, nuts.
Magnesium, Potassium, and Aspartic Acid Magnesium - 350 mg

Potassium - from 1600-2000 mg

Potassium and Magnesium Asparaginate (Asparkam) Nuts, Beans, Greens, Seafood
B vitamins B9 - 400 mcg

B3 - 10-15 mg

B12 - 3mkg

Folic acid, oral and injectable drugs B12 (cyanocobalamin, hydroxocobalamin) Meat, liver, eggs, nuts, leafy vegetables, seafood
Zinc 15 mg Zincteral Seafood, liver, pumpkin seeds, nuts

Sources:

  1. T. P. Emelyanova “Vitamins and Mineral Substances: Complete Encyclopedia”, 2000;
  2. V. G. Liflandsky "Vitamins and Minerals", 2010;
  3. MGMSU them. A. I. Evdokimova, team of authors, Vitamins, 2014;
  4. T. S. Morozkina, A. G. Moiseenok “Vitamins”, 2002;
  5. Edaplus.info - source of illustrations for the article.

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