Ascorbic acid, better known as vitamin C, is essential for maintaining good health and is recognized as a powerful antioxidant. But it’s also an important vitamin for staying in top form as it plays a role in (1):
If you experience constant fatigue, it’s therefore important to eat plenty of vitamin C-rich foods. And while the best-known of these are probably the citrus fruits, other foods contain much more ascorbic acid than, say, a standard orange:
You could also opt for a vitamin C supplement such as Liposomal Vitamin C.
Calciferol, better known as vitamin D (primarily D2 or D3) is also essential for health, especially that of our muscles and bones. Yet according to France’s National Academy of Medicine (2), many people are deficient in vitamin D (80% of the French population, for example). Such deficiency primarily manifests in chronic fatigue.
Eating more of these vitamin D-rich foods will thus help combat fatigue (3):
However, as the National Academy of Medicine points out, Western diets rarely provide sufficient daily vitamin D so it’s a good idea to supplement with vitamin D3.
Vitamin B9, or folic acid (well-known to pregnant women),is provided by the diet in the form of polyglutamates, also called folates.
Vitamin B9 is essential for cell multiplication, gene regulation, and the formation of red and white blood cells. And since it’s impossible to overdose on B9, increasing your intake may be a sensible move since it helps, in particular, to reduce fatigue(4).
Vitamin B9 is predominantly found in the following foods:
It’s important to note, however, that some of these foods can produce unwelcome side-effects when consumed in large quantities. Brewer’s yeast and cabbage cause unpleasant flatulence while chard and spinach may encourage the return of kidney stones in those who have suffered from them before.
To avoid such risks, you could instead take a course of vitamin B9 supplements, such as SuperFolate.
According to the World Health Organization, more than 30% of the global population is anaemic, yet iron, like many other micronutrients, is essential for good health. Involved in producing hemoglobin and myoglobin, iron plays a role in (5):
An iron-rich diet is therefore important for preventing anemia, particularly in certain groups (children, teenagers, women of child-bearing age, pregnant women, nursing mothers, high-level sportspeople), as well as vegetarians and vegans.
In fact, the body absorbs iron from plant sources five times less efficiently than that from animal sources. It’s worth noting here that supplementing with vitamin C can potentially compensate for this by promoting the absorption of iron. Here are some iron-rich foods:
But if your diet fails to provide an adequate intake, you can, after consulting your doctor, correct a confirmed iron deficiency with supplementation, for example, Iron Bisglycinate.
Involved in energy production at a cellular level, the mineral salt magnesium is essential for the body to function properly. The first signs of magnesium deficiency are persistent fatigue, headaches, stomach aches and cramps.
The best dietary sources of magnesium are:
And here again, you can ensure your magnesium needs are met by taking a dietary supplements such as OptiMag.
To conclude then, you need to eat a varied, balanced diet, incorporating all types of food – fresh fruits, vegetables, whole grains, pulses, oilseeds, meat, fish, etc. if you want to be in top form and feel less tired. Dietary supplements can also offer support in helping you recapture your lost vim and vigour.
Neem, or margosa, is a renowned Indian tree, the Sanskrit name of which - ‘nimba’ - means ‘to give good health’. Does it genuinely benefit the immune system and how can you get the most out of it?
Can you name 5 plants that help support the body’s defenses? If the answer is no, get up to speed now with our list of plants known to benefit the immune system.
Zinc is known to be excellent for the immune system. Discover the ten best dietary sources of this trace-element. Can you guess which food takes the top spot?
Produced by bees to protect the hive from the cold and diseases, propolis is a veritable treasure trove of beneficial compounds. Discover its secrets and how to get the most out of it.
The European Food Safety Authority (EFSA) has compiled a list of vitamins that support normal immune system function. Discover these 5 unquestionably effective vitamins, and the foods that contain them.
Do you know which three minerals best support normal immune system function, according to the European Food Safety Authority (EFSA)? Discover how these minerals work and which foods contain them.