Fatigue: Most Effective Dietary Supplements

Fatigue is described as a state where a person does not have their usual physical or intellectual capacities. It generally occurs after a period of intense work, convalescence, childbirth, or significant emotional shock. It often signals an imbalance in the body's functioning. Fatigue acts as a warning light for the body, indicating unmet needs or overload. Although it is often temporary, it can become pathological when it persists or interferes with daily life, such as in the case of chronic fatigue syndrome. The chronic fatigue syndrome is a chronic and disabling neurological disease, recognized by the WHO, characterized by persistent and unexplained fatigue lasting more than six months. This fatigue does not disappear with rest and profoundly impacts daily life. It is often triggered by a viral infection, intense physical or mental stress, or exposure to toxic substances. Women, particularly those aged 40 to 50, are two to three times more affected than men. Fatigue can be classified according to its causes and manifestations: physical, when it manifests as a decrease in strength or muscle endurance; cognitive, when it disrupts concentration and memorization abilities; emotional, related to psychological disorders such as anxiety or depression; or chronobiological, associated with sleep or circadian rhythm disturbances. Each form of fatigue has its own mechanisms, but they often share complex interconnections.

Main Symptoms

Fatigue is distinguished by its intensity and persistence, and it is often accompanied by various symptoms. For chronic fatigue syndrome, specific criteria are required, such as the simultaneous presence of extreme fatigue, post-exertional malaise, sleep disorders, and pain. Neurological, endocrine, and immune manifestations complete the picture. Among the most common symptoms are:  Persistent and unexplained fatigue;  Post-exertional malaise, i.e., worsening symptoms after minimal exertion;  Unrefreshing sleep;  Diffuse muscle and joint pain;  Cognitive disorders, such as brain fog or disorientation;  Autonomic manifestations, like palpitations, nausea, or orthostatic hypotension;  Immune signs, like frequent sore throats or tender lymph nodes.

Causes and Etiologies

Fatigue often results from physical, psychological, and environmental factors. Among the most common causes:  Infections and inflammatory responses: Viruses like Epstein-Barr or prolonged infections can trigger chronic fatigue states. An imbalance in the gut microbiota, with an increase in pro-inflammatory bacteria, also contributes to this state.  Micronutrient deficiencies: Deficiencies in magnesium, zinc, selenium, or iron impair cellular and immune functions.  Chronic stress: Prolonged emotional overload promotes exhaustion.  Mitochondrial dysfunction: The reduction in energy production often explains extreme fatigue.  Gut dysbiosis: Microbiota alterations play a role in systemic inflammation.  Environmental exposure: Toxins and heavy metals, like cadmium, lead to metabolic disruptions.  Lifestyle: An unbalanced diet, lack of exercise, or insufficient sleep aggravates symptoms.

Diagnosis

The diagnosis of chronic fatigue relies on an exclusion process. Clinical interviews are essential to identify triggering factors and associated symptoms. Biological tests, such as the search for micronutrient deficiencies and inflammatory markers, complete the evaluation. In cases of chronic fatigue syndrome, examinations may include neurological analyses (PET scans showing brain inflammations) or metabolic tests to refine the diagnosis. However, the absence of universal criteria makes the process long and sometimes discouraging for patients. It is important to note that when fatigue occurs without apparent reason and is accompanied by weight loss, it is recommended to consult a doctor.

Treatments

When facing fatigue, the right actions must be taken to fully regain energy. Trace elements can help in this approach. For example, magnesium is essential for muscle relaxation and stress management, while selenium supports the immune system and reduces oxidative stress. Selenium supplementation, at 100 to 200 µg per day, is often recommended to offset deficits that worsen fatigue states. Other trace elements, such as the copper-gold-silver combination, offer immune defense stimulation and are particularly indicated in cases of prolonged fatigue. Glutathione, as a powerful antioxidant, also contributes to fighting oxidative stress and supports cellular energy production. Ensuring adequate nutritional intake of vitamins (C, B, and E) is crucial. Moreover, coenzyme Q10, a key nutrient for mitochondrial energy production, is frequently used to improve endurance and reduce chronic fatigue. Amino acids like cysteine and methionine are also essential for supporting the body's metabolic and antioxidant processes. Beyond nutritional solutions, lifestyle adjustments are necessary to regain energy. Moderate physical activity, like yoga or walking, improves blood circulation and tissue oxygenation without causing post-exertional malaise, a frequent symptom in people with chronic fatigue. The importance of restorative sleep should not be underestimated: relaxation techniques, such as meditation or sophrology, can help establish a regular sleep routine, essential for restoring energy. Adaptogenic plants like rhodiola or ginseng are recognized for their ability to increase energy and reduce stress. Additionally, particular attention is paid to gut health, often neglected but essential for regulating systemic inflammation. Probiotics, by restoring the balance of the gut microbiota, play a key role in reducing fatigue associated with chronic inflammation. Finally, more targeted solutions are considered based on underlying causes. For example, regulating mitochondrial metabolism and reducing oxidative stress through specific antioxidants can correct biological dysfunctions. In some cases, hormonal treatments may be necessary to rebalance disturbed endocrine axes, particularly in patients with thyroid disorders.