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.
Scratchy, dry, burning: a raging sore throat feels relentlessly painful. Here are 10 tips and substances to help make it go away.
Though you may not realise it, certain foods could be weakening your immune system. Here’s a list of these 6 offending foods – as well as a list of the ‘good guys’ that actually support your immune defenses.
Every year, the arrival of spring triggers a wave of hay fever, the allergy to pollen that gives rise to rhinitis and allergic conjunctivitis. Here’s our lowdown on the natural methods and supplements you need to combat seasonal allergies.
Advances in scientific research are revealing the mysteries of astragalus. Discover just what this medicinal plant can do for you.
“Don’t go out dressed like that – you’ll catch cold”. We’ve all heard – and even repeated - this advice, but is cold weather really responsible for winter ailments?
Do you regularly suffer from a dry or productive cough, occasionally or persistently, daytime or night-time? Here are 7 natural cough remedies, excellent for supporting your respiratory health.