Fatigue: the most effective dietary supplements

Fatigue is described as a state in which a person does not have all of their usual physical or mental capacities. It generally occurs after a period of intense work, convalescence, childbirth, or a major emotional shock. It often signals an imbalance in the body's functioning. Fatigue acts as the body's warning light, indicating unmet needs or overload. Although it is often temporary, it can become pathological when it persists or interferes with daily life, as is the case with chronic fatigue syndrome. The chronic fatigue syndrome is a chronic and disabling neurological disease, recognized by the WHO, characterized by persistent and unexplained fatigue lasting more than six months. This fatigue does not resolve with rest and profoundly impacts daily life. It is often triggered by a viral infection, intense physical or mental stress, or exposure to toxic substances. Women, particularly those aged 40 to 50, are two to three times more affected than men. Fatigue can be classified according to its causes and manifestations: physical, when it presents as a decrease in muscle strength or endurance; cognitive, when it disrupts concentration and memory abilities; emotional, related to psychological disorders such as anxiety or depression; or chronobiological, associated with sleep disturbances or circadian rhythm disruptions. Each form of fatigue has its own mechanisms, but they often share complex interconnections.

Main symptoms

Fatigue is distinguished by its intensity and persistence, and it is often accompanied by various symptoms. For chronic fatigue syndrome, specific criteria are required, such as the simultaneous presence of extreme fatigue, post-exertional malaise, sleep disturbances, and pain. Neurological, endocrine, and immune manifestations complete the picture. Among the most frequent symptoms are: • Persistent and unexplained fatigue; • Post-exertional malaise, that is, a worsening of symptoms after minimal exertion; • Non-restorative sleep; • Diffuse muscle and joint pain; • Cognitive disorders, such as brain fog or disorientation; • Autonomic symptoms, such as palpitations, nausea, or orthostatic hypotension; • Immune-related signs, such as frequent sore throats or tender lymph nodes.

Causes and etiologies

Fatigue often results from physical, psychological, and environmental factors. Among the most frequent causes: • Infections and inflammatory responses: Viruses such as Epstein-Barr or prolonged infections can trigger chronic fatigue states. Imbalance of the gut microbiota, with an increase in pro-inflammatory bacteria, also contributes to this condition. • Micronutrient deficiencies: Deficiencies in magnesium, zinc, selenium, or iron impair cellular and immune functions. • Chronic stress: Prolonged emotional overload promotes exhaustion. • Mitochondrial dysfunction: Reduced energy production often explains extreme fatigue. • Intestinal dysbiosis: Alterations of the microbiota play a role in systemic inflammation. • Environmental exposure: Toxins and heavy metals, such as cadmium, cause metabolic disturbances. • Lifestyle: An unbalanced diet, lack of exercise, or insufficient sleep worsen the symptoms.

Diagnosis

The diagnosis of chronic fatigue is based on a process of exclusion. Clinical questioning is essential to identify triggering factors and associated symptoms. Biological tests, such as screening for micronutrient deficiencies and inflammatory markers, complement the assessment. In the case of chronic fatigue syndrome, examinations may include neurological analyses (PET imaging showing brain inflammation) or metabolic tests to refine the diagnosis. However, the lack of universal criteria makes the process lengthy and sometimes discouraging for patients. It is important to note that when fatigue occurs without an apparent reason and is accompanied by weight loss, it is recommended to consult a physician.

Treatments

Faced with fatigue, the right measures must be adopted to fully regain energy. Trace elements can help in this approach. For example, magnesium is essential for muscle relaxation and stress management, while selenium supports the immune system and reduces oxidative stress. Selenium supplementation, at 100 to 200 µg per day, is often recommended to address deficiencies that exacerbate fatigue. Other trace elements, such as the copper-gold-silver combination, provide stimulation of immune defenses and are particularly indicated in cases of prolonged fatigue. Glutathione, as a powerful antioxidant, also contributes to combating oxidative stress and supports cellular energy production. Adequate nutritional intake of vitamins (C, B, and E) should be ensured. In addition, coenzyme Q10, a key nutrient for mitochondrial energy production, is frequently used to improve endurance and reduce chronic fatigue. Amino acids such as cysteine and methionine are also essential to support the body's metabolic and antioxidant processes. Beyond nutritional solutions, lifestyle adjustments are necessary to regain energy. Moderate physical activity, such as yoga or walking, improves blood circulation and tissue oxygenation without causing post-exertional malaise, a common symptom in people suffering from chronic fatigue. The importance of restorative sleep should not be underestimated: relaxation techniques, such as meditation or sophrology, can help establish a regular sleep routine, which is essential for restoring energy. Certain adaptogenic plants such as rhodiola or ginseng are recognized for their ability to increase energy and reduce stress. Furthermore, particular attention is paid to gut health, often neglected but essential for regulating systemic inflammation. Probiotics, by restoring the balance of the gut microbiota, play a key role in reducing fatigue related to chronic inflammation. Finally, more targeted solutions are considered depending on the underlying causes. For example, regulation of mitochondrial metabolism and reduction of oxidative stress by specific antioxidants can correct biological dysfunctions. In some cases, hormonal treatments may be necessary to rebalance disrupted endocrine axes, especially in patients with thyroid disorders.