Low energy, a tired feeling, chronic fatigue ... these are complaints that are not always easily remedied by a good night sleep or some extra relaxation. Sometimes you have a shortage or several deficiencies in your body that need to be replenished. For example, by means of supplementation. Below is a list of vitamins, minerals, amino acids and antioxidants that can affect your tired feeling. Antioxidants Several studies confirm that oxidative stress exacerbates symptoms of fatigue. Inefficient energy metabolism can be treated with antioxidants such as selenium, a-lipoic acid, glutathione and cysteine. Asparagine Supplementation of this amino acid postpones fatigue during exercise by reducing the rate at which glycogen is used up. It's also needed for gluconeogenesis, a process that makes glucose from proteins to keep blood sugar from getting too low. Biotin Biotin helps the liver use glycogen for energy. Animal studies confirm that biotin deficiency causes clinical fatigue. B vitamins B vitamins are necessary for converting food into energy, cofactors in the mitochondrial respiratory chain include B1, B2, B3, B5, B6, B12 and folic acid. Carnitine Carnitine transports fatty acids to mitochondria; it reduces both mental and physical fatigue in clinical trials. Chromium Chromium promotes the absorption of glucose into cells and thus helps to stabilize blood sugar. CoQ10 Coenzyme Q10 deficiency causes fatigue due to its role in mitochondrial energy metabolism. The benefits of Q10 supplementation are especially noticeable in chronic fatigue syndrome. Fructose intolerant Fatigue are classic symptoms of this condition as it depletes the main form of cellular energy ATP. Glutamine Mental and physical fatigue coincides with decreased levels of this amino acid in various tissues. Glutamine supplementation makes muscles more sensitive to insulin, which increases energy levels. Vitamin A When cellular levels of vitamin A are low, mitochondrial respiration and ATP production decreases. Vitamin C Vitamin C aids in the absorption and transport of iron. Precursor to carnitine and various hormones that influence energy levels. Vitamin C supplementation reduced fatigue in several studies. Vitamin D Low levels of vitamin D are seen in patients with chronic fatigue syndrome. A vitamin D deficiency causes reduced muscle strength. Vitamin E There is an inverse correlation between fatigue and vitamin E levels. Magnesium Required to store energy molecule ATP: Repletion of magnesium in patients with chronic fatigue shows clinical improvement in energy levels. Serine Serine counteracts the overproduction of fatigue-causing stress hormones. Zinc Zinc deficiency lowers immunity and can cause muscle fatigue. Zinc is involved in various responses to energy metabolism. Source: SpectraCell