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What vitamins are needed for intense fatigue?

Written by: Mathilde Peyrigué

Making up for deficiencies with the right vitamins can provide a significant boost. Together, we take a look at the vitamins that stimulate, strengthen and revitalize our bodies. Ready to recharge?
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summary

According to the French Observatory of Alternative Medicine, 2 out of 3 French people say they are permanently tired. If this is your case or that of your loved ones and you are looking for a boost of energy, it is in your interest to ensure that you have the right vitamin intake, whether quantitatively or qualitative point of view. Checking that you are not lacking in the most invigorating vitamins, using a check-up prescribed by your attending physician, is an essential first step. Do not hesitate to openly formulate the request. In a second step, fill any deficiencies objectified by these blood tests by rebalancing the plate and taking highly assimilable food supplements can give rise to a significant boost.

So, ready to recharge?

According to the French Observatory of Alternative Medicine* - Medoucine-Quintessens, October 2022:

 

'' 2 out of 3 French people say they are permanently tired today. ''

 

 

What is a vitamin?


 

The term “vitamin” was coined by the Polish-born biochemist Casimir Funk at the beginning of the 20th century from the Latin vita (life) and amine, the name of a radical in chemistry, to designate an organic substance which:

  • does not provide energy directly;

  • acts in minimal quantity;

  • is not synthesized by the body or very little;

  • cannot replace another vitamin;

  • is essential for organic functions;

  • leads to specific disorders, if it is deficient.

 

Who says vitamins therefore says potential deficiencies, not without consequences in terms of fatigue. However, chronic fatigue, this intense long-term fatigue which is defined by a feeling of fatigue which does not yield to rest (waking up not rested, difficulty concentrating, exhausting physical effort, etc.) currently constitutes the reason for 25% of consultations with the general practitioner.

 

 

Intense fatigue: which vitamins should you top up first?

 

Some vitamins are particularly involved in the feeling of fatigue and, conversely, physical and intellectual form. Judge for yourself this summary table of the action of group B vitamins and vitamins C and D.

 

Group B vitamins
(B1, B2, B3, B5, B8, B9, B12)

Daily needs:
1mg B1; 1.4mg B2; 14mg B3; 6mg B5; 50 mcg B8; 300 mcg B9; 2.4 mcg B12.

Food sources:
Cereals, brewer's yeast, molasses, pollen, green and leafy vegetables, fresh vegetable juice, dairy products.

Roles:
In summary, they support energy production, metabolism,
the synthesis of hormones, the production of red blood cells, the functioning of the nervous and immune systems.

Disorders in case of deficiency:
Fatigue, headaches, tingling, muscle weakness, shortness of breath, mood disorders, depressive states.

Vitamins C

Daily needs:
110 mg (130 mg for smokers)

Food sources:
Sea buckthorn, blackcurrant, lemon, watercress, guava, hibiscus, persimmon, kiwi, mango, orange, grapefruit, parsley, pepper.

Roles:
Immuno-stimulant, it also allows the absorption of iron and thus fights against anemia.

Disorders in case of deficiency:
Fatigue, muscle weakness, irritability, dry hair and skin, anemia.

Vitamins D

Daily needs:
15mcg

Food sources:
Seaweed, cocoa, halibut oil, eggs, veal liver, alfalfa.

Roles:
It allows the reinforcement of bones, cartilages and teeth, the maintenance of blood levels of calcium and phosphorus. Its synthesis is subject to the action of the sun's rays. It also has the particularity of being fat-soluble, unlike group B vitamins and vitamin C, which are water-soluble: it is therefore interesting to supplement with vitamin D during meals.

Disorders in case of deficiency:
Fatigue, muscle weakness, depressive states, dry skin, bone pain, cramps, cavities, osteoporosis.
It is estimated that 80% of the French population is deficient in vitamin D.

 

Nota bene: in women, all vitamin and mineral requirements are considerably increased during pregnancy and lactation.

What to do when a deficiency is revealed by the blood test? We can act on eating habits by increasing the intake of unprocessed foods of biological quality concentrated in anti-fatigue vitamins and by adopting targeted and highly assimilable supplementation to increase weight intake.

 

At Days of Confidence, we have chosen to formulate the Vitality Complex with 8 essential vitamins (B1, B3, B5, B6, B8, B9, B12) and rose hips, a plant exceptionally rich in vitamin C, to help you:

    • regain or conserve your energy;

    • stimulate your immune defences;

    • strengthen your cognitive functions (concentration, memory);

    • maintain the elasticity and firmness of your skin;

    • strengthen your nails and hair.

    Rhodiola, an adaptogenic plant with powerful anti-stress benefits, completes the versatile action of this cure on intense fatigue. Take 2 capsules daily in the morning with a glass of water for 30 days.

     

    In the event of chronic fatigue or a period of particularly intense fatigue, also remember to check, hand in hand with your doctor, that you are not lacking in magnesium or iron, other very widespread deficiencies beyond the lack of vitamins.

    Finally, we can't stress this enough: even if it's tempting to supplement blindly, don't skip a biological check-up beforehand! Taking a dietary supplement is never harmless (nor without deleterious side-effects if it doesn't correspond to your needs).

     

     

    Sources

    https://www.medoucine.com/blog/observatoire-des-medecines-douces-medoucine-quintessens-n2-october-2022/

     

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