Can You Supplement Yourself Out Of Chronic Fatigue
This is the myth the supplement industry wants you to believe. All you need to do is take this fancy new supplement and your fatigue woes will be banished. In just four short weeks, youll be greeting the morning with a bundle of energy.
Chronic fatigue syndrome is complex. Incredibly complex. The likelihood of a supplement getting rid of your fatigue is small. Very, very small. If a supplement was to get rid of your fatigue, you were not dealing with chronic fatigue.
If your practitioner is pushing bottles and bottles of supplements on you, its time to find a new practitioner. You cannot supplement yourself out of chronic fatigue syndrome.
Broken Bones And Stress Fractures
Bone fractures that don’t heal quickly are another sign , Gittleman says.
Thats because one of the critical roles of vitamin D is to help the body absorb calcium, which supports bone health, according to the NIH. Research indicates that adequate vitamin D and calcium levels can promote healthy bones and help prevent osteoporosis, according to the Mayo Clinic.
A meta-analysis of randomized controlled trials published August 2020 in Medicine found that supplementing with vitamin D and calcium reduced the incidence of both falls and fractures in the study participants.
According to the National Institute on Aging, people tend to stop building bone mass around age 30, so adequate vitamin D intake is important to keep the bones in good condition as you age.
Can Vitamin Deficiencies Cause Fatigue
We mentioned some daily habits that could be causing physical and mental exhaustion, but what you eat can also play a significant role in how you feel. Or to put it another way, what you dont eat, because its vitamin deficiencies that cause fatigueyou might not be eating a balanced diet.
In fact, a study from the Journal of Human Nutrition and Dietetics suggests that a poor diet could prevent the body from getting the nutrients it needs. This can lead to health problems, including chronic fatigue. Next, well look at what happens when you lack certain nutrients.
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Vitamin And Mineral Deficiency
While its sounds almost too good to be true, the targeted repletion of deficient vitamins and minerals can actually be the overnight fix youve been longing for. The first place to start is by getting your vitamin D levels checked and correcting any deficiency in a targeted way. But dont stop there! Vitamin C, vitamin B12 and magnesium also play critical roles in the architecture of sleep therapy. And heres how:
Practice Good Sleep Hygiene
Its ironic that those with fatigue often find their sleep is disturbed and unsatisfying. Sleep hygiene techniques can be very helpful, says Dr Rae.
Simple things such as establishing consistent times for going to bed and getting up, and sleep rituals such as screen shutdown followed by slow, deep breathing and stretching, can help.
Japanese researchers found that a routine of holding and releasing tension throughout the body in a systematic way is effective in preparing the body for sleep. Start by stretching the hands for the count of several deep breaths and then gradually relaxing them. Next, clench a fist and release. Progress slowly down the body, extending out the spine while clenching and releasing the glute muscles in the bottom.
Finally, stretch out the legs, releasing the knees and tensing and stretching the toes, each time releasing the tension over the course of four or five deep breaths.
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Could A Vitamin Or Mineral Deficiency Be Behind Your Fatigue
The world moves at a hectic pace these days. If you feel like you’re constantly running on empty, you’re not alone. Many people say that they just don’t have the energy they need to accomplish all they need to. Sometimes the cause of fatigue is obvious for example, getting over the flu or falling short on sleep. Sometimes a vitamin deficiency is part of the problem. It might be worth asking your doctor to check a few vitamin levels, such as the three we’ve listed below.
For more ways to combat fatigue, buy Boosting Your Energy, a Special Health Report from Harvard Medical School.
Vitamin D Deficiency And Health Conditions
More studies on the role of vitamin D and health are needed. Specifically, studies looking at if taking vitamin D supplementation reduces the risk of certain diseases or ailments are lacking. Many studies have found an association, but not a cause-and-effect relationship, between people with specific diseases and having low vitamin D. What scientists are sure of, however, is that when vitamin D deficiency is severe, the risk for bone diseases such as rickets in children and osteomalacia in adults increases, per the NIH.
Below are examples of associations between low vitamin D and specific diseases:
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What Happens After The Test
The results of your test and your symptoms will be examined to diagnose narcolepsy. If the results are positive, youll be diagnosed with either type 1 or type 2 narcolepsy. Both types of narcolepsy cause daytime sleepiness and may disrupt your sleep-wake cycle, but there are some differences between the two.
- Narcolepsy type 1. To be diagnosed with narcolepsy type 1, you need to meet one of two qualifiers your narcolepsy must either cause you to lose muscle tone and cause muscle weakness during the day, or it must be connected to a low level of hypocretin in your cerebrospinal fluid.
- Narcolepsy type 2. Narcolepsy type 2 is diagnosed if you dont have daytime muscle weakness or a low level of hypocretin.
Causes Of Vitamin D Deficiency
Approximately 80 to 90 percent of the vitamin D stored in your body comes from the ultraviolet rays of the sun, per a September 2014 report in Age and Aging. Because of this, inadequate exposure to sunlight, especially during the winter months, is one of the leading causes of vitamin D deficiency.
People with a darker skin tone are also at a higher risk of developing vitamin D because melanin, the pigment that gives skin its color, decreases the skin’s production of vitamin D, per the Harvard T.H. Chan School of Public Health.
As you age, your body’s natural ability to make vitamin D decreases, so older people have a higher risk of developing a vitamin D deficiency.
According to the Linus Pauling Institute at Oregon State University, older adults have a lower concentration of the vitamin D precursor in their skin, so they’re unable to produce the same amount of vitamin D as younger adults, even when exposed to the same amount of sunlight. Being overweight or obese also increases your risk.
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Can Vitamin Deficiencies Affect Your Sleep
Another area where there has been preliminary research is on how certain vitamins or lack thereof could adversely affect your sleep.
A 2018 study showed a potential link between vitamin D deficiency and sleep disorders. Given other data available about the effects of vitamin D deficiency, this connection doesnt seem that surprising. But even the researchers behind the study admitted the conclusions were controversial and said more studies are needed to confirm the link. That connection might be correct, but it could be just one of several factors, says Dr. Umeda.
Its possible that other vitamin deficiencies could indirectly lead to poor sleep. For instance, iron deficiency is considered a potential cause of restless legs syndrome which can interrupt sleep. But, as with the other studies mentioned here, theres just not enough evidence.
Role In Other Diseases
Low vitamin D levels can also contribute to other fatigue-inducing diseases, making you want to sleep more than usual. Vitamin D levels worsen the effects of chronic fatigue syndrome, notes the University of Maryland Medical Center. This can contribute to severe fatigue, feeling tired even after a good night’s rest, as well as irritability and moodiness. Low vitamin D levels also correlate with symptoms of depression, according to a study published in the November 2013 issue of “The Australian and New Zealand Journal of Psychiatry.” Depression can affect your sleep cycle and make you want to sleep longer hours.
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Vitamin Deficiencies That Cause Fatigue
18 August, 2020
Fatigue is a recurring feeling of tiredness with no apparent cause, which can be worsened by mental activity. It can make just getting out of bed and starting your daily routine almost impossible.
Lifestyle habits are important, but also take a closer look at what youre eating. If youre missing certain nutrients, your body will have a hard time giving you the energy you need to face the day.
Check For Vitamin Deficiencies
Vitamin D deficiency affects most of the population. If you havent topped up your levels during the summer because of work or fatigue making you stay inside, you may be lacking come winter, says Dr Rae.
This can lead to weakness of muscles, low mood and lethargy all typical symptoms of fatigue. Vitamin D levels are often low in forms of inflammatory arthritis, such as fibromyalgia, rheumatoid arthritis and lupus.
I recommend using a vitamin D spray under the tongue each morning this gets straight into the blood stream.
B-group vitamins and folate are essential for good energy levels and optimal nerve function, which are both important in fighting fatigue. Folic acid also seems to reduce the chance of heart attacks and strokes. Vitamin K is vital for bone health, which can improve muscle function and fitness.
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Low Vitamin D Levels Can Have Different Sleep Impacts Based On Your Age Where You Live Or Even The Current Season
There are many variables when it comes to our vitamin D levels, including age, location, and the time of year.
“As we age, we are more sensitive to the effects of lower levels of vitamin D,” shared Dr. Glatter. “Older persons are more likely to experience poor sleep quality and duration as vitamin D levels decline. As the levels are restored, they tend to show marked and rapid improvements in sleep quality and duration.”
Dr. Burrell adds that “problems brought on by poor sleep manifest in different ways for example, in younger people, this may manifest as decreased productivity, more colds or viral illnesses, etc. Among older patients, the effects would be decreased cognitive ability, confusion, and other symptoms.”
“Levels of vitamin D are typically lower during the wintertime in people who live in the northern hemisphere,” said Dr. Glatter, which “may have a negative impact on sleep duration and quality, and is associated with elevated blood pressure, and increased risk of strokes and heart attacks during ,” with Dr. Burrell confirming that “since vitamin D can fluctuate based on sun exposure, it can also fluctuate based on seasons and impact sleep as a result.”
Imbalance In Omega3s Fatty Acids And Omega 6 Fatty Acids
Its important to lower the amount of omega 6 you consume and increase omega 3s.
The body requires omega 3s fatty acids for many functions including energy. But many people are consuming too much omega 6 fatty acids.
Omega 3s and omega 6s fatty acids imbalance leads to problems with inflammation and oxidative stress. Oxidation of omega 3s also occurs due to insufficient antioxidant consumption which then leads to the cells energy center, the mitochondria dysfunction, and chronic fatigue
Also, a deficiency in omega3 fatty acids has been associated with mental health problems including depression and anxiety. Disturbances of the HPA- the hypothalamus-pituitary-adrenal axis occur as a result of omega 3s deficiency and inflammation. The HPA is supposed to be a seamless connection of activity between the hypothalamus, pituitary, the adrenal glands, and other hormone-secreting glands that regulate stress and mood, including anxiety.
Omega 3 fatty acids also have antidepressant effects. They influence brain chemistry, lower inflammation, and improve brain function and cognition
To keep all thee activities humming on smoothly, increase your omega-three intakes, from healthy sources.
Great sources of omega-three fatty acids include seafood like wild-caught salmon and other fatty fish.
Nuts and seeds also good sources. If you must supplement, ensure that t is from a trusted source to avoid bad oils and toxins. As such I recommend Nordic Naturals Algae Omega.
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Does Vitamin D Deficiency Make You Tired
Yes, if youre not getting enough vitamin D you will likely experience low energy and feel tired.
An observational study, this one in 200 female nurses, found that only 9.5% of them had normal vitamin D levels, while 89% were found to have vitamin D deficiency. The study results found a significant relationship between vitamin D levels and fatigue scores, leading the study authors to conclude that high prevalence of fatigue among nurses could be attributed to a vitamin D deficiency.
Even children with vitamin D deficiency are prone to sleep issues, with this study in the Journal of Clinical Sleep Medicine concluding that this deficiency was linked to decreased sleep duration, poorer sleep efficiency, and even delayed bedtimes. The authors suggested that future studies in children should examine whether vitamin D deficiency leads to sleep disturbance or whether it is the other way around.
This article from Healthline notes that several studies demonstrated the positive impact that raising vitamin D levels can have on reducing fatigue.
For instance, in this study published in the North American Journal of Medical Sciences, 77% of the 174 adults who presented with fatigue were also found to have low vitamin D levels. After receiving vitamin D treatment for 5 weeks, their fatigue symptoms improved significantly as indicated by the comparison results of their pre- and post-treatment fatigue assessment questionnaires.
Should You Bother With Supplements If You Have Chronic Fatigue
As I said, youre not going to supplement yourself out of CFS. So, if you find yourself taking 10+ supplements and youre still tired, you can most certainly scale them back.
With that said, I do think there are a couple of supplements worthy of your consideration. These include:
- Magnesium
- Cod liver oil
Depending on the study you read, a good portion of the population in developed countries is low in magnesium. Magnesium is one supplement I take regularly. And I find myself recommending it to most of my CFS patients.
Try taking 300mg of magnesium glycinate before bed. You should find it to help calm your nervous system and promote a night of more relaxing sleep.
Cod liver oil is my favorite supplement. In part because its more food than supplement. What makes cod liver oil so important is the fat-soluble vitamins contained within. Namely vitamin A and vitamin D.
Those of you living far away from the equator will need to supplement vitamin D during the winter months. Cod liver oil is a great way to do that. Plus its full of anti-inflammatory omega-3 fatty acids!
If you do want to know more about the best supplements for chronic fatigue, be sure to check out my post on that topic! Just remember that theres no need to take all the supplements.
Ok, now I want to hear from you!
Which vitamins/minerals have made the biggest impact on your fatigue?
Leave your answers in the comments section below!
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How Is Narcolepsy Diagnosed
Your first step in a narcolepsy diagnosis is often a visit to your primary care doctor.
Theyll go over your medical history to rule out other possible causes of excessive daytime fatigue despite getting an adequate amount of sleep, such as sleep apnea, medical disorders, depression, or a medication youre taking. Your doctor will then refer you to a sleep specialist.
The sleep specialist will go over your medical history. If they think its likely you have narcolepsy, theyll recommend two separate sleep studies.
The first sleep study, called a polysomnogram, is a test that measures your quality of sleep. The second test is a multiple sleep latency test , which will measure how quickly you fall asleep and when you enter the REM phase of sleep.
Youll need to stop taking certain medications, such as stimulants and antidepressants, in the weeks before the sleep studies. Your sleep specialist will let you know which medications to stop taking and when to stop taking them.
Its also important to let your sleep specialist know your normal schedule so that your tests can be scheduled at the best time. For example, if you normally work overnight and sleep during the day, your sleep study may be held during daytime hours.
How Vitamin Deficiencies Impact Sleep
There are many reasons for not getting a good nights sleep, including stress, a lack of exercise, and suffering from serious medical conditions. Besides the more obvious aspects of diet, which affect our snoozing, vitamin deficiencies have also been proven to have a negative effect on our sleep and our bodys ability to deal with a lack of sleep.
To learn about how vitamins play a role in getting a good nights rest, recovering from lack of sleep, and what kinds of foods we can consider eating more of to get them in our diets, click through this gallery.
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Functions Of Vitamin B12
In a previous article, I discussed the vital importance of vitamin B12 for the support and maintenance of your brain and nerves. The focus of the article was how vitamin B12 deficiency can lead to numbness and tingling in the hands and feet. Some of the major symptoms of vitamin B12 deficiency we mentioned were brain fog, weakness, problems with walking, coordination, and balance, and also fatigue.
Vitamin B12 is also needed to needed to make your DNA. Your DNA makes up your genes in your cells which are responsible for making all of your proteins in your body. Protein is made to provide your body with a solid frame and structure . Protein is also needed to make some of your hormones, antibodies and neurotransmitters . If you dont produce enough hormones and neurotransmitters your body parts wont communicate with each other well. Do you think you could experience fatigue and other symptoms if your body parts werent communicating well with each other? For sure.
Vitamin B12 is also necessary to make your red blood cells. Your red blood cells carry oxygen to all of your cells and tissues. A deficiency in vitamin B12 means you will produce less red blood cells and it means that your cells and tissues will receive less oxygen. This can lead to anemia. In a previous article, I discussed the four stages of vitamin B12 deficiency. Macrocytic anemia is the last stage of vitamin B12 deficiency. One of the main symptoms of macrocytic anemia is fatigue.
