A balanced nutrition program and adequate rest are important in combating physical fatigue that can occur as a result of exercise. There are also different nutrients that can give you an extra burst of energy.
Before choosing which vitamins and supplements to use to combat physical fatigue, you need to find out what the cause of fatigue is.
What Is It So Troubling To You?
- Do you feel confused or stagnant when you are tired? Then folic acid can help you.
- Is there a virus in your body? Try vitamin C or zinc.
- Are you stressed? Magnesium can be a good option.
- Are the exercises too intense? Try L-carnitine.
- Do you need a quick solution for physical fatigue? Caffeine is the best solution.
Below, we’ve compiled a list of the best vitamins and supplements to help relieve your physical fatigue.
You can prevent physical fatigue with vitamin B12. It is a water-soluble vitamin that helps both the mind and nervous system function properly.
Many studies have proven the benefits of vitamin B12 to the body. Taking between 2.5 and 5 mg of vitamin B12 each day increases your energy level and resistance.
Additionally, scientists studied the effects of vitamin B12 in people with back pain and nerve diseases. There have even been studies on the link between vitamin B12 and cancer.
Vitamin C, also known as ascorbic acid, is perfect for fighting physical fatigue. It stands out with its healing and antioxidant properties.
While Vitamin C can reduce the symptoms of an ordinary cold, it also has a feature that increases the effectiveness of the immune system in fighting bacteria and viruses.
After exercising, vitamin C can reduce muscle soreness, and, like vitamin B12, it can have a relaxing effect on the muscles.
Magnesium for Physical Fatigue
Magnesium is a mineral that is good for blood pressure and the cardiovascular system. Our body releases stress hormones after exercise or during daily running, which can lead to magnesium deficiency.
Interestingly, 15% of Western societies have a magnesium deficiency. In their studies on the benefits of magnesium supplements in patients with physical fatigue, researchers observed that up to 50% of patients were magnesium deficient.
Some patients had an intramuscular injection of 100 mg of magnesium once a week for seven weeks, and the results were observed to be highly effective. Reductions in symptoms were observed in 80% of these patients.
Folic acid, also known as vitamin B9, is produced synthetically and can be consumed as capsules. The human body needs folic acid for certain biological reactions and for the healthy functioning of the mind.
Some symptoms of folic acid deficiency :
- A weakened immune system
- The decline in other mental functions
A study on physical fatigue in different subjects showed that taking 10,000 mg of folic acid per day significantly reduced symptoms.
As we know, caffeine has a stimulating effect on the nervous system. The body digests this substance without any problems, and caffeine can easily penetrate the brain structure. As a result, many parts of the brain can benefit from the effects of caffeine.
Effects of Caffeine on Exercise
Many products contain caffeine, such as coffee, tea, chocolate, sodas, and cakes.
Additionally, caffeine is a key ingredient in many sports supplements. It can change the heart rate, metabolism, and breathing pattern.
Caffeine and the temporary burst of energy it provides can increase physical and mental functions. The most well-known pros are:
- Increases resistance.
- It shortens the reaction time.
- It increases mental awareness to reduce fatigue.
In summary, choosing the right vitamins and supplements is an important step to overcome physical fatigue. In this article, we shared with you different options that we can use. The choice will depend on the individual needs of each individual.