Energy Nutrients For Fatigue
Treating chronic fatigue involves supplementation with nutrients that aren’t typically seen as “essential”, or that your body requires in higher amounts. These include d-ribose, coenzyme Q10 (CoQ10), and carnitine. All three play vital roles in the function of your mitochondria, which are your cellular power plants and are impaired in cases of chronic fatigue syndrome.
D-ribose
D-ribose is a type of sugar that your body uses to make your genetic material, DNA; RNA, which acts as a messenger for your DNA; ATP, your body’s energy “currency”; and CoQ10, FADH, and NADH, which help to produce energy. Research involving patients with heart failure, another condition featuring impaired cellular energy production, found improvements after D-ribose supplementation.
A study of 36 people with chronic fatigue found that taking D-ribose three times daily increased average energy scores from 4.2/10 to 6.1/10, an improvement of 45%. In total, 66% reported some gains in energy, sleep, mental clarity, and/or pain.
It’s best to take D-ribose alongside caffeine, which enhances its benefits. Additionally, as D-ribose has a short half-life, three divided doses throughout the day are recommended.
CoQ10
CoQ10 is an antioxidant and essential component of the mitochondria. As a nutrient, it’s found in salmon, mackerel, sardines, and other oily fish. Its use is most popular in Japan, where doctors recommend it for immunity, gum disease, and heart disease.
Almost all doctors specialising in chronic fatigue syndrome prescribe or advise patients to take CoQ10. In one study, almost half of the participants had CoQ10 levels lower than those found in any of the healthy controls. The most severe deficiencies were linked to worse cognition and memory losses.
Other research tested a combination of CoQ10 and NADH in patients with chronic fatigue. After eight weeks of treatment, people taking the supplement showed twice the level of cellular energy production compared to the placebo group. Even better, their level of oxidative stress halved. This is an important point, as oxidative stress damages the parts of our cells that generate energy.
If you want to take CoQ10, purchase it as a softgel with another fat-soluble antioxidant, such as vitamin E, to protect its integrity. You can also buy topical CoQ10 gels if you are worried that you won’t digest and absorb supplements well.
Carnitine
L-carnitine is a “non-essential” amino acid that shuttles fatty acids into our cells so they can be burnt up as energy. It’s difficult to measure a carnitine deficiency, because its mostly found inside the cell. However, MRI scans have shown reduced grey matter in the prefrontal cortex among people with chronic fatigue. This area of the brain is related to executive function, which includes planning and decision-making; alongside fatigue perception.
A clinical trial comparing carnitine with an antiviral dopamine-boosting drug found significant improvements in mental health and physical function over eight weeks. One of the greatest gains with taking carnitine appeared to be a relief of depression. In other research, carnitine has enhanced energy levels in volunteers as diverse as athletes and cancer patients with fatigue.
If you want to use carnitine, choose the acetyl-l-carnitine form as it is better absorbed into the brain. It’s also important to check your thyroid hormones before starting on higher doses because carnitine may reduce thyroid hormone production.
There are a wide range of supplements you can take advantage of to restore your cellular energy production, but the right ones depend on your individual needs. For personalized support, click here to contact us for more information.