When you’re fatigued, you often feel a lack of energy that coincides with a loss of motivation. You may feel mental or physical exhaustion. This article will discuss the most common causes of fatigue and the best ways to treat it.

Top Causes of Fatigue

There are many potential causes of fatigue. Here are the most common:

Anemia (Iron Deficiency)

Red blood cells transport oxygen through the body, and iron is a primary component of these cells. A lack of iron in the body could lead to a reduced amount of oxygen, which could affect energy levels. (Women who experience heavy menstrual cycles could be at risk for iron deficiency). Studies indicate iron deficiency is associated with decreased general health and increased fatigue. [1]

Sleep Apnea

Sleep apnea is a disorder where breathing is repeatedly interrupted during sleep, potentially causing daytime fatigue. Common signs of sleep apnea include the following:

•  Loud snoring
• Waking up with a dry mouth, sore throat
• Lack of energy (sleepiness)
• Morning headaches
• Insomnia

An estimated 1 in 5 adults (2 million Americans) suffer from sleep apnea.

Depression

Depression can contribute to physical and psychological issues, including anxiety, sadness, insomnia, and fatigue. Studies indicate over 90% of patients with major depressive disorder suffer from fatigue. [2]

Type 2 Diabetes

Diabetes can cause fatigue with both high blood sugar and low blood sugar: when blood sugar levels are high, they can remain in the bloodstream, causing fatigue. On the other hand, low blood sugar can mean you don’t have enough fuel for energy, which can cause fatigue as well. A study on women with type 2 diabetes found that fatigue was significantly related to diabetes symptoms, diabetes, emotional distress, depressive symptoms, higher BMI, and reduced physical activity. [3]

Dehydration

A loss of fluid can increase the risk of fatigue Water needs vary from person to person, but signs of dehydration can appear after you are already dehydrated. One of these signs is fatigue. Dehydration can increase if you exercise or live in areas with high humidity. Even just mild dehydration can impair cognitive performance and mood. [4]

Heart Disease

If the heart is too weak to pump blood to all the body’s tissues, it will focus on sending your blood to vital organs instead. In this case, you may become fatigued when doing everyday activities such as climbing stairs, cleaning the house, or grocery shopping. Fatigue in older non-disabled adults who were free of cardiovascular disease has been found to be an early predictor of subsequent poor general health and ischemic heart disease.  [5]

Sleep-Deprived

The average adult needs 8 hours of sleep per night, but 35% of all adults in the U.S. report sleeping 7 hours or less. A lack of sleep can cause fatigue and directly impact well-being and overall health.

Natural Treatments For Fatigue

Fatigue can affect a person physically or emotionally. It could also be the symptom of an underlying medical condition. As a result, the true source of fatigue could be difficult to determine without a doctor’s evaluation. However, making a few lifestyle changes may help to ease feelings of fatigue. Here are a few ways to treat fatigue naturally:

Exercise

While sleep is an effective way to treat fatigue, too much sleep could potentially cause sluggishness and increase feelings of fatigue. Exercise helps improve the efficiency of the heart, lungs, and muscles, increasing energy levels. Low-intensity exercises are more effective for those suffering from fatigue than high-intensity workouts. Here are the top exercises for fatigue:

• Yoga
• Tai chi
• Strength training
• Walking
• Swimming
• Pilates

Aim for 15-30 minutes of low-intensity exercise, 2-3 times per week.

Increase Iron Levels

As discussed previously, anemia is a potential cause of fatigue. Foods and nutrients can help boost iron levels:

Top Foods To Increase Red Blood Cells	Top Nutrients to Increase Red Blood Cells
Meat/Fish	Iron
Green veggies	Copper
Beans	Folic acid
Raisins	Vitamin A
Tomatoes	Vitamin C

Boost Magnesium Intake

Fatigue is a common symptom of magnesium deficiency.  Dark chocolate, avocados, nuts, seeds, bananas, and leafy greens are excellent sources of magnesium.

Reduce Stress Levels

Stress contributes to fatigue in many ways, including disrupting neurotransmitters in the brain, decreasing thyroid hormones, suppressing the immune system, and disrupting healthy sleep. Lowering stress levels may help alleviate feelings of fatigue in some individuals.

Top ways to reduce stress levels include the following:

• Mediation
• Exercise
• Stretching
• Laughter
• Physical touch
• Aromatherapy
• Breathing exercises
• Music
• Positive self-talk

Best and Worst Foods For Fatigue

Diet can play a key role in fighting symptoms of fatigue. Here are some of the top foods to eat for fatigue and the foods to avoid:

Best Foods For Fatigue	Worst Foods For Fatigue	Best Herbs For Fatigue
Liquids (Green tea, water, coffee)	Liquids (Energy drinks, soda, diet drinks)	Lavender
Dark chocolate	Alcohol	Ginger
Kale	White bread	Basil
Coconut oil, avocado oil	Vegetable oils	Mint
Oats	Processed meats	Hibiscus
Butter	Margarine	Lemon balm
Avocado	Sugar	Ginseng
Beans	GMOs	Sea kelp
Salmon	Microwave popcorn	Ginkgo Biloba
Eggs	Artificial ingredients (High fructose corn syrup, MSG, artificial colors, artificial flavors)	Siberian Ginseng

Supplements For Fatigue

In addition to healthy eating and lifestyle changes, supplements to combat fatigue are available as well. Here are the top 3 supplements to treat fatigue naturally: 

Systemic Formulas: #810 - ENRG - QUANTUM CELLULAR ATP ENERGY

Also known as ATP Adenosine triphosphate is the molecule that provides energy to cells. The mitochondria that make ATP are easily damaged by many of the pollutants we encounter daily, including toxins, chemicals, pesticides, and heavy metals. This can cause the body to require more ATP than it produces. This can increase the risk of headaches, pain, thyroid imbalance, and fatigue. ENRG - Quantum Cellular ATP Energy contains B vitamins and other nutrients specifically designed to boost ATP production.

This product also provides the following benefits:

• Reduce thyroid imbalances
• Reduce fatigue
• Increase energy levels
• Improve cellular healing 

ENRG - Quantum Cellular ATP Energy is all-natural and contains many powerful ingredients, including the following:

• Potassium
• Magnesium manganese
• Vitamin A
• Medium chain triglycerides
• Malic acid

By increasing ATP production in the cells, ENRG - Quantum Cellular ATP Energy can help boost cellular health and improve health conditions as well.

Systemic Formulas: #31 - Ga – ADRENAL

Ga – ADRENAL is specifically designed to help the body manage its response to stress. It provides support to the adrenal glands, which are responsible for maintaining pH balance and helping the body adapt to stress.

Stress has been linked to fatigue in many individuals, and Ga – ADRENAL supports the body’s fundamental energy process by helping to strengthen the entire endocrine system and enhance energy. Key ingredients in this all-natural product are vitamin C, zinc, calcium, selenium, echinacea, Mormon tea, and leucine.

Upgraded Formulas® - Upgraded Magnesium

Magnesium is a macronutrient that plays a key role in overall health. A shortage of magnesium in the body has been linked to many health issues, including fatigue and low energy. In addition to relieving feelings of fatigue, Upgraded Magnesium assists with memory retention, improved sleep, stress management and muscle recovery. This supplement is 100% natural, and contains no GMOs, artificial colors or flavors. It is also vegan and keto friendly.   

Summary

Fatigue can affect people both physically and emotionally. While there are many potential causes for fatigue, a change in diet, lifestyle, and use of natural supplements may help to reduce its effects. Are you suffering from fatigue? Try the recommendations above and let us know your results in the comments below.

References:

[1] A J Patterson 1, W J Brown, J R Powers, (et al). Iron Deficiency, General Health And Fatigue: Results From The Australian Longitudinal Study On Women's Health.  Qual Life Res. 2000;9(5):491-7. doi: 10.1023/a:1008978114650. [PMID: 11190004]. https://pubmed.ncbi.nlm.nih.gov/11190004/

[2] Helia Ghanean, Amanda K Ceniti, Sidney H Kennedy. Fatigue in Patients with Major Depressive Disorder: Prevalence, Burden and Pharmacological Approaches to Management.  CNS Drugs. 2018 Jan;32(1):65-74. doi: 10.1007/s40263-018-0490-z. [PMID: 29383573]. https://pubmed.ncbi.nlm.nih.gov/29383573/

[3] Cynthia Fritschi 1, Laurie Quinn 1, Eileen D Hacker (et al).  Fatigue In Women With Type 2 Diabetes.   Diabetes Educ. 2012 Sep-Oct;38(5):662-72. doi: 10.1177/0145721712450925. Epub 2012 Jun 19. [PMID: 22713262]. https://pubmed.ncbi.nlm.nih.gov/22713262

[4] Matthew S Ganio 1, Lawrence E Armstrong, Douglas J Casa, (et al).  Mild Dehydration Impairs Cognitive Performance And Mood Of Men.  Br J Nutr. 2011 Nov;106(10):1535-43. doi: 10.1017/S0007114511002005. Epub 2011 Jun 7. [PMID: 21736786]. https://pubmed.ncbi.nlm.nih.gov/21736786/

[5] Anette Ekmann 1, Inge Petersen, Minna Mänty, (et al). Fatigue, General Health, And Ischemic Heart Disease In Older Adults.  J Gerontol A Biol Sci Med Sci. 2013 Mar;68(3):279-85. doi: 10.1093/gerona/gls180. Epub 2012 Sep 11. [PMID: 22967457]. https://pubmed.ncbi.nlm.nih.gov/22967457/