Chronic fatigue: 7 supplements that really help

Chronic fatigue: first tests, then supplements

Fatigue is a symptom, not a diagnosis. Medical reasons must be ruled out before purchasing supplements. In 80% of cases, the reason is in the first three points of this list:

• Ferritin - iron reserves. Optimally 40-60 ng/ml, not 12-15 as in the “norms”
• Vitamin B12 - optimally more than 500 pg/ml (not 200, as in the lower limit)
• 25(OH)D - vitamin D. Optimal 40-60 ng/ml
• TSH - thyroid gland. Subclinical hypothyroidism is a common cause of fatigue
• Complete blood count - hemoglobin, red blood cells, MCV

Without these tests any supplements are shooting blindly. Analyzes cost 2000-3000 rubles and can save months of useless experiments.

1. Iron - if ferritin is low

Iron deficiency is the #1 cause of fatigue in women. With ferritin below 30, you will be tired, even if your hemoglobin is “normal” (hidden deficiency).

• Form: Bisglycinate - does not cause constipation
• Dose: 25-50 mg every other day (better absorbed every other day!)
• With vitamin C 200-500 mg on an empty stomach
• Ferritin control after 3 months

2. B12 - especially for vegetarians

Vitamin B12 is critical for energy metabolism and the nervous system. In vegetarians and vegans, deficiency develops in 100% of cases without supplements.

• Form: Methylcobalamin (active, no conversion needed)
• Dose: 1000-5000 mcg sublingually (under the tongue)
• The effect on energy is noticeable after 1-2 weeks with a deficiency

3. CoQ10 ubiquinol - cell energy

CoQ10 is involved in the production of 95% of cellular energy. The level drops with age. With statins it drops by 40%.

• Form: Ubiquinol (not ubiquinone) - active, better absorbed after 35 years
• Dose: 100-200 mg with a fatty meal in the morning

4. Magnesium malate - energy + relaxation

Malate is a participant in the Krebs cycle (the main energy process). Magnesium malate = energy from malate + relaxation from magnesium. Take in the morning (not in the evening - it may invigorate).

5. Vitamin D3 + K2

D3 deficiency = fatigue, weakness, apathy, reduced immunity. 4000-5000 IU with K2 MK-7 and fatty foods.

6. Creatine - fast energy

Not just for the gym. 3-5 g/day increases phosphocreatine reserves - fast energy for the brain and muscles. Particularly useful for mental fatigue and lack of sleep.

7. Rhodiola rosea - for stress fatigue

Adaptogen with a quick effect. 200-400 mg in the morning on an empty stomach. Reduces fatigue from stress within 1-2 weeks. Do not combine with antidepressants without a doctor.

Strategy

• Step 1: Give ferritin, B12, D3, TSH, UBC
• Step 2: Eliminate any deficiencies found (iron, B12, D3)
• Step 3:Add CoQ10 and Magnesium Malate
• Step 4: For stress fatigue - Rhodiola in the morning
• Step 5:Reevaluate after 8 weeks

Golden rule: If fatigue does not go away after 3 months of deficiency correction, consult a doctor. Chronic fatigue can be a symptom of serious diseases (autoimmune, oncology, heart failure) that cannot be treated with supplements.