Fatigue may be temporary and prolonged. Temporary deprivation of vitality may be due to various factors: a frantic pace of life, physical and mental overstrain, failure of the immune system, a virus, etc. In the case of prolonged fatigue, they say 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, it is necessary to exclude all other options, that is, to undergo a comprehensive medical examination, having received a doctor's opinion. If the doctor does not find other causes of loss of vital energy, and comes to the conclusion that you have chronic fatigue, some nutrients will help you in overcoming it or alleviating 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, blood thinning, reducing inflammation, lowering blood pressure, and so on. It is especially important to take essential fatty acids for men over 40 years old, since this age is a kind of starting point for cardiovascular (and not only) diseases.

Reception mode. The daily need is about 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, predominantly fatty and bold varieties (mackerel, herring, salmon, mackerel, tuna, sardines, etc.), vegetable oils (flaxseed), nuts, shellfish.

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

Омега-3 в продуктах

Magnesium, potassium and aspartic acid

These substances, individually, and especially in the complex, play a key role 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, loss of 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 on California men showed that the diet with an insufficient amount of potassium increased by almost 3 times the risk of death in stroke [2].

Deficiency of potassium and magnesium may be due to the intake of large amounts of caffeine, contributing to enhanced removal 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) guided by the instruction.

Food sources. Most products that have not been cooked contain a certain amount of magnesium, but its greatest concentration is in nuts and beans, greens, and seafood (crabs, clams, shrimps). A lot of potassium contains dried fruits (dried apricots, prunes, raisins), legumes, nuts.

B vitamins

The need for vitamins of group B increases with increasing energy consumption of the body: during illness, injury, physical or mental overstrain, stress, etc. The need arises in all the vitamins of this group, but have a special meaning:

  • Folic acid (Vitamin B 9 , B C , folacin)

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

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

Reception of folic acid 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 need 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 animal products.

Folacin is easily destroyed by heat treatment - up to 90% of folic acid can be lost when cooking vegetables [2]. Products of animal origin are less prone to loss of folacin when cooking.

Folic acid content in food:
(estimated availability of 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 the production of energy, as well as in the metabolism of carbohydrates and fatty acids. This coenzyme is involved in the synthesis of corticosteroids to help cope with physical and emotional stress [1]. Vitamin B 3 is also required for normal folic acid absorption.

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 quantities, this acid is synthesized by intestinal microflora [3]. With the artificially created deficiency of pantothenic acid, volunteers experienced psycho-emotional instability, high fatigue, drowsiness, and depressive state.

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

Food sources. Vitamin B 3 is found throughout the plant and animal products. Most of all pantothenic acid is present in peanuts, legumes, animal liver, egg yolk, whole grains (buckwheat), broccoli.

  • Vitamin B 12 (cobalamin)

Vitamin B 12 deficiency can be associated with inadequate intake of animal products (meat, fish, eggs, dairy products). A diet built only on plant foods ( veganism , raw foods ), over time leads to a deficiency of this vitamin (see “B 12 - the experience of a syroed Denis Terentyev” ). Cobalamin deficiency may also be due to impaired absorption.

Even a slight lack of vitamin B 12 contributes to fatigue, and vitamin deficiency leads to anemia and nervous breakdowns.

Cobalamin belongs to water-soluble vitamins, but a small amount of it is deposited mainly in the liver, as well as 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 the symptoms of its deficiency will appear [2].

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

There is an oral and injectable way of taking 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 of 100 g)

Витамин B12 в продуктах

Zinc

Inadequate zinc intake, which is quite common, can lead to increased fatigue and 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 the male sexual function, mainly due to his direct participation in the biosynthesis of testosterone. In addition to the other functions of testosterone , the hormone determines the energy potential of men. A decrease in testosterone levels causes a drop in vital energy and strength. The physiological decline of sex hormones, due to age-related changes, causes the so-called midlife crisis in men .

Reception mode. The daily need for zinc for men is 15 mg RNP. For the treatment of fatigue, take 20 mg of zinc in the form of complex compounds.

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

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

Цинк в продуктах

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

SUBSTANCES RNP PREPARATIONS 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 - 3µg

Folic acid, oral and injectable preparations 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. Liflyansky "Vitamins and Minerals", 2010;
  3. MSMSU them. A.I. Evdokimova, a group of authors, “Vitamins”, 2014;
  4. TS Morozkina, A. G. Moyseyenok, “Vitamins,” 2002;
  5. Edaplus.info - a source of illustrations to the article.

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