Lifestyle

The 10 Best Supplements for Fatigue‎ ‎ ‎ ‎ ‎ ‎

Discover the top 10 fatigue-fighting supplements and learn how they can work in sync with your hormones to reignite your energy with Thrivel
Medically Reviewed By:
Dr. Nayan Patel

Burning the candle at both ends? Energy slumping mid-afternoon? Dragging yourself out of bed in the morning? You're not alone. 

Fatigue, that persistent feeling of exhaustion or tiredness, is a modern-day plague affecting countless individuals. It can stem from various factors — lifestyle habits, stress, lack of sleep, poor diet, and yes, even hormones. When fatigue becomes chronic, it can drastically impact our productivity, mood, and overall quality of life. 

But before you reach for another espresso shot, let's explore another potential ally in this battle against fatigue: dietary supplements.

The idea of using supplements to combat fatigue isn't about replacing the nutrients you'd usually get from a balanced diet. Rather, it's about providing an extra boost, filling nutritional gaps, and promoting overall wellness. 

Supplements may not be a magic bullet, but when used appropriately — and in conjunction with healthy lifestyle habits — they can be an effective tool in your fatigue-fighting arsenal.

What’s the Connection Between Fatigue and Hormones? 

Your body is a complex machine composed of many different systems working together to achieve balance. Your hormones act as chemical messengers, ensuring all of these moving pieces run smoothly. 

Hormones regulate a vast array of physiological processes, from metabolism to mood, sleep to reproductive function. When these messengers are in balance, we feel great. However, when this balance is disrupted, fatigue can creep in.

Two key players in this scenario are the thyroid hormones — thyroxine (T4) and triiodothyronine (T3). These hormones play a vital role in regulating our metabolism and energy levels. An underactive thyroid (hypothyroidism) can result in low levels of these hormones, leading to feelings of exhaustion, sluggishness, and, yes — fatigue. 

Our nurse practitioner Katie Jo summed it up perfectly in one of our webinars when she said, “I am a proactive thyroid fanatic because I know if we can increase your metabolism — our thyroid is our master metabolizer — then we can increase your body's ability, and then we also can increase your energy.” 

But it's not just the thyroid. Other hormones, such as cortisol (the so-called "stress hormone"), can also contribute to fatigue when their levels are off-kilter.

The importance of maintaining hormonal balance cannot be overstated. It's a cornerstone for optimal energy levels and overall well-being. Understanding and addressing hormonal imbalances can be a game-changer in your fight against fatigue.

How Can Supplements Help Battle Fatigue? 

At this point, you might be asking: how do supplements factor into all of this? Well, dietary supplements can provide a range of nutrients, minerals, and compounds that can support hormonal balance and energy production in the body.

Certain nutrients are involved in the production and regulation of hormones. For instance, iodine is a crucial element in the synthesis of thyroid hormones. Inadequate iodine intake can lead to a sluggish thyroid and consequent fatigue. You can get iodine from seafood, but many people take supplements containing iodine to help address or prevent this issue.

Similarly, some supplements can bolster energy production at a cellular level. Coenzyme Q10, for example, plays a critical role in the production of adenosine triphosphate (ATP), the body's primary energy currency. Boosting your CoQ10 levels via supplementation can support cellular energy production and help alleviate fatigue.

Supplements can also combat fatigue indirectly by bolstering our overall health. For instance, magnesium — a mineral involved in over 300 enzymatic reactions in the body — can support sleep quality. And since poor sleep is a known fatigue culprit, a magnesium supplement might just help you get a good night’s sleep and wake up feeling refreshed.

The Top 10 Supplements for Fatigue

While supplements aren't a one-size-fits-all solution to fatigue, they can certainly play a part in supporting your hormonal balance and enhancing energy levels. As always, it's crucial to remember that supplements should complement, not substitute, a balanced diet and healthy lifestyle.

1. Ashwagandha

Ashwagandha is an adaptogenic herb with roots in traditional Indian Ayurvedic medicine. Adaptogens are substances that improve the body's ability to cope with stress, which can be a significant contributor to fatigue.

 Ashwagandha is known to reduce cortisol levels, the body's primary stress hormone, aiding in the management of stress-related fatigue. Research indicates that ashwagandha may also support thyroid health by supporting the production of T4 hormones, which can be helpful for those with fatigue linked to hypothyroidism. 

While generally safe, ashwagandha may cause mild side effects such as upset stomach, and it's not recommended for pregnant or breastfeeding women.

2. Iron

Iron is a crucial mineral that aids in the production of hemoglobin, a protein that helps red blood cells deliver oxygen throughout your body. Iron deficiency can result in anemia, a condition associated with fatigue, weakness, and cognitive difficulties.

Iron plays an indirect role in hormonal balance, as it is suspected to support thyroid function. This means that an iron deficiency may exacerbate hormonal imbalances that can contribute to fatigue.

However, excessive iron can be harmful, causing constipation, nausea, and other symptoms. Thus, it's essential to take iron supplements under medical supervision.

3. Vitamin B12

Vitamin B12 plays a crucial role in neurological function and the production of red blood cells. Deficiencies can lead to megaloblastic anemia, a condition associated with chronic fatigue.

This vitamin is also essential for adrenal gland function, which plays a significant role in maintaining hormonal balance. Moreover, vitamin B12 is vital for converting food into usable energy, thus combating fatigue.

It's generally considered safe, but excessive intake may cause side effects like dizziness or mild diarrhea.

4. Coenzyme Q10 (CoQ10)

As mentioned earlier, coenzyme Q10 is a potent antioxidant that cells use for growth and maintenance. It supports metabolism and energy production, making it an excellent supplement for combating fatigue.

CoQ10 has also been found to lower levels of anti-Mullerian hormone in women, which is associated with conditions such as PCOS. Research also suggests that individuals with certain hormonal imbalances have decreased levels of CoQ10.

Side effects are rare but may include stomach upset and headaches.

5. Rhodiola Rosea

Rhodiola is another adaptogenic herb known for its fatigue-fighting properties. It can increase the body's resistance to stress, leading to improvements in energy levels, concentration, and mood.

Rhodiola can support hormone balance by moderating the release of cortisol, a hormone often overproduced in response to chronic stress. An overabundance of cortisol can affect other hormones, such as estrogen and progesterone, so it’s important to keep this hormone in check. Rhodiola is usually well-tolerated, but potential side effects include dry mouth and dizziness.

6. Magnesium

As we said earlier, magnesium is involved in over 300 metabolic reactions in the body, including energy production. Deficiencies can lead to physical and mental fatigue, as well as muscle weakness.

In terms of hormone balance, magnesium is crucial for the activation of thyroid hormones, contributing to energy metabolism. Magnesium is generally safe, but excessive doses may cause stomach upset or diarrhea.

7. Vitamin D

Known as the 'sunshine vitamin,' vitamin D is vital for bone health, immune function, and mood regulation. Fatigue is a common symptom of vitamin D deficiency.

Vitamin D also plays a critical role in hormonal balance. It is necessary for the production of several hormones, including serotonin, a hormone that affects mood and energy levels. In turn, serotonin is needed to create melatonin, which regulates the sleep/wake cycle.

The tricky thing about vitamin D is that it’s fat-soluble, so excessive intake can lead to toxicity symptoms.

8. Ginseng

Ginseng is a traditional Chinese medicine known for its energy-boosting properties. It is believed to increase energy production in cells and reduce fatigue.

While research on ginseng's direct impact on hormone balance is limited, its overall contribution to physical and mental health can indirectly support hormonal health.

Side effects are usually mild but may include headaches or digestive issues.

9. Creatine

Creatine is an amino acid that your body uses to produce energy, especially during intense physical activity. Supplementation can increase your body's energy reserves, helping to combat fatigue. DHT is also known to increase levels of DHT (a powerful hormone), which can further influence energy levels.

Side effects can include stomach cramps or nausea, and it's not recommended for those with kidney disease.

10. L-Carnitine

L-carnitine is a naturally occurring compound involved in energy metabolism. It helps transport fatty acids into your cells, where they're burned for energy, combating fatigue.

L-carnitine can also help balance hormone levels. It's been found to improve insulin sensitivity and reduce cortisol levels. L-carnitine is generally safe, but high doses may cause digestive issues or a fishy body odor.

How To Incorporate These Supplements Into Your Daily Routine

Incorporating these fatigue-fighting supplements into your daily routine can help replenish your body and bolster your energy levels. However, the key is to approach supplementation strategically and safely. Begin with the lowest recommended dosage and gradually increase it as needed. Monitor your body's reactions, and adjust your intake accordingly.

Remember that the body absorbs some nutrients better when they're taken with specific foods. For instance, fat-soluble vitamins such as vitamin D are best taken with a meal containing healthy fats. On the other hand, iron is best absorbed when taken with a source of vitamin C, like orange juice.

Also, consider the timing of when you take your supplements. Some, like ashwagandha, might be more effective if taken at bedtime. Others, such as vitamin B12, are better taken in the morning, as they can provide a boost of energy.

However, the most crucial point to remember is that everyone's body is different. This means that what works for one person might not necessarily work for another. 

It's essential to understand your own body and its unique needs. Consulting with a healthcare provider, like the experts here at Thrivelab, before starting a supplement regimen can ensure that your approach is personalized, safe, and effective.

The Role of BHRT in Fighting Fatigue

Bioidentical hormone replacement therapy (BHRT) can play a significant role in managing fatigue, particularly if hormonal imbalance is a contributing factor. Hormones regulate a plethora of functions in the body, including energy metabolism. Therefore, ensuring that your hormones are balanced is crucial for maintaining your energy levels.

BHRT uses bioidentical hormones, which are identical in molecular structure to the hormones that your body produces naturally. This makes them a more natural solution than conventional hormone replacement therapy. BHRT can be tailored to your specific needs, providing you with the precise hormones that your body is lacking.

Here at Thrivelab, we offer personalized BHRT services based on a detailed assessment of your hormone levels and overall health. Our team of experts will work with you to develop a personalized treatment plan to address your symptoms, including fatigue.

Reclaim Your Energy: Your Fatigue-Fighting Journey Begins 

Fatigue can be a significant obstacle in leading a fulfilling, active life. But remember — with the right knowledge and resources, you can take control of your fatigue and reclaim your energy.

From ashwagandha to L-carnitine, supplements could offer a helping hand to your body's energy metabolism. Yet, remember that the cornerstone of effective fatigue management is a personalized approach that takes into account your unique needs and health situation.

If hormonal imbalances contribute to your fatigue, bioidentical hormone replacement therapy might be an effective solution for you. Our team here at Thrivelab is ready to assist you in navigating this journey, offering personalized hormone health plans and the expertise of a team that genuinely cares for your well-being.

Take charge of your energy levels by advocating for your hormone health. Consider joining us at Thrivelab and starting your journey towards a more energetic, vibrant you. Your fatigue-fighting journey begins today.

References

  1. Feeling Fatigued? | NIH News in Health
  2. The Endocrine System | PMC
  3. Physiology, Thyroid Hormone | NCBI Bookshelf
  4. Hypothyroidism | Mayo Clinic
  5. Cortisol: What It Is, Function, Symptoms & Levels | Cleveland Clinic
  6. Iodine: Its Role in Thyroid Hormone Biosynthesis and Beyond | PMC
  7. Adenosine Triphosphate | NCBI Bookshelf
  8. The Importance of Magnesium in Clinical Healthcare | PMC
  9. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review | PMC
  10. Review on Iron and Its Importance for Human Health | PMC
  11. Vitamin B12 in Health and Disease | PMC
  12. Hormonal Influence on Coenzyme Q10 Levels in Blood Plasma | PMC
  13. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence | PMC
  14. Severely Low Serum Magnesium Is Associated With Increased Risks of Positive Anti-Thyroglobulin Antibody and Hypothyroidism: A Cross-Sectional Study | PMC
  15. Vitamin D Toxicity | NCBI Bookshelf
  16. Vitamin D | Health Professional Fact Sheet
  17. Biological Activities of Ginseng and Its Application to Human Health | NCBI Bookshelf
  18. Creatine in Health and Disease | PMC
  19. Dihydrotestosterone | NCBI Bookshelf
  20. Carnitine: The Science Behind a Conditionally Essential Nutrient | NIH Conference Summary
  21. Bioidentical Hormones: Therapy, Uses, Safety & Side Effects | Cleveland Clinic
References

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