What Is Fatigue and How to Overcome It: Supplements for More Energy

Looking at the schedule of work and personal obligations we need to complete within a set time can often leave us feeling worried, as if we simply do not have enough energy for everything expected of us in a day. When we feel low on energy and fatigued, even everyday responsibilities can feel like a major challenge.

What Is Fatigue?

Fatigue is a state of reduced work capacity and efficiency, affecting multiple aspects of human physiology.

• Acute fatigue is described as reversible motor weakness and whole-body tiredness, mostly caused by physical exertion. Rest typically alleviates this type of fatigue.

• Chronic fatigue results from the accumulation of acute fatigue over more than six months. Chronic Fatigue Syndrome is a disorder of unknown cause, characterized by severe, disabling fatigue along with symptoms such as musculoskeletal pain, sleep disturbances, reduced concentration, and headaches.

Another classification distinguishes between physical and mental fatigue:

• Physical fatigue manifests as body weakness, often due to muscle exertion.

• Mental fatigue involves reduced cognitive function, including difficulties with concentration and memory.

Fatigue is one of the most commonly reported symptoms in primary healthcare. People often perceive it as a negative, distressing experience that limits their activity and social participation. Low energy and fatigue are associated with a wide range of physical and psychiatric conditions, including heart disease, congestive heart failure, stroke, cancer, HIV/AIDS, obesity, chronic obstructive pulmonary disease, anemia, sleep disorders, and pregnancy. Fatigue is also a common side effect of medications used to treat psychiatric disorders and other medical conditions, including cancer.

Common Causes of Low Energy and Vitality

Feelings of fatigue and low energy are strongly linked to health and quality of life. The most frequent causes include:

• Stress

• Lack of sleep

• Poor or unbalanced nutrition

• Intense physical or mental work

• Illness

• Use of medications

Recognizing the underlying causes of low energy allows us to take steps to address them and adopt healthier habits that can improve vitality and overall well-being.

Supplements to Reduce Fatigue and Boost Energy

Low energy can often be improved with supplements containing magnesium, B vitamins, iron, or multivitamins—especially when blood tests indicate deficiencies.

1. Magnesium

Magnesium is a vital mineral for health and vitality, contributing to the reduction of fatigue and exhaustion. It plays a key role in the production and use of ATP, the main energy source in cells, and is important for normal muscle and nervous system function.

Studies show a positive link between magnesium intake and muscle strength and physical endurance. Low magnesium levels can reduce energy metabolism and stamina. Symptoms of magnesium deficiency include fatigue, frequent headaches, poor concentration, muscle cramps, tingling in hands and feet, hand tremors, heart arrhythmias, and loss of appetite.

Supplementation is particularly beneficial for older adults, athletes, physically active individuals, stressed individuals, and pregnant women. For energy and fatigue reduction, magnesium malate—a combination of magnesium and malic acid—is recommended due to its high absorption and involvement in energy production (Krebs cycle). Unlike magnesium oxide, it has less of a laxative effect.

Combining magnesium malate with Vitamin B6 (pyridoxine) further supports hormonal balance (e.g., PMS), reduces fatigue, and contributes to normal energy metabolism and psychological function.

2. B Vitamins

B vitamins (B1, B3, B6, B12) are essential for energy metabolism and significantly affect concentration, memory, and mood. They support nerve impulse transmission, red blood cell formation, liver and digestive health, and the condition of skin and hair.

With increased physical and mental demands, supplementation of B vitamins is often necessary, as they are water-soluble and cannot be stored in the body. They are available in tablets, capsules, effervescent tablets, and powders for direct use.

3. Iron

Fatigue, weakness, low energy, and shortness of breath during exertion are common symptoms of iron-deficiency anemia. Causes may include low dietary intake, reduced absorption, or increased loss through bleeding.

Groups with higher iron needs include growing children, pregnant and breastfeeding women, women with heavy menstruation, vegetarians, premature infants, adolescents, and children with poor diets.

Iron supplements are available in various pharmaceutical forms, such as fumarate, sulfate, gluconate, and bisglycinate, often combined with vitamin C and B vitamins (folate/B9 or B12). Liquid iron gluconate enriched with vitamins B and C and plant extracts is well-tolerated, easily absorbed, does not cause constipation, and minimizes nausea. Vitamin C enhances iron absorption.

4. Multivitamin-Mineral Supplements

A diverse and balanced diet rich in fruits, vegetables, and dairy can provide necessary vitamins and minerals. However, dietary limitations often make it difficult to meet optimal nutritional needs.

Multivitamin-mineral supplementation can enhance energy by supporting essential metabolic processes, including energy metabolism, DNA synthesis, oxygen transport, and nervous system function. One dose can improve blood flow and nutrient delivery to the brain during mental tasks, while long-term supplementation increases metabolic activity. These effects suggest multivitamins can improve physical and mental energy, particularly in individuals with suboptimal nutrient intake.

References:

• CASI. Priručnik za primjenu dodataka prehrani (2024), Zagreb

• Tardy, A.-L., et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review. Nutrients, 12(1), 228 (2020)

• Barbagallo, M., et al. Magnesium in aging, health and diseases. Nutrients, 13(2), 463 (2021)

• Haß, U., et al. Anti-inflammatory diets and fatigue. Nutrients, 11(10), 2315 (2019)

• Bjørklund, G., et al. Chronic fatigue syndrome: Suggestions for nutritional treatment. Biomedicine & Pharmacotherapy, 109, 1000-1007 (2019)

• Kennedy, D.O., et al. Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood flow. Nutrition & Metabolism (London), 13, 11 (2016)

• Hemed. Fatigue. https://hemed.hr/umor