Updated: Nov 10, 2022
Fatigue is one of the most commonly experienced symptoms. It can interfere
with your day-to-day life dramatically and drain you, both physically and
We all know that feeling too well, when you have great intentions to go out,
see friends/family or have a productive day planned. But instead, you find
yourself half asleep drooling on couch pillows… No? Just me?
While finding the individual cause of your fatigue is crucial in resolving it, there
are some amazing nutrients that can help bring our tired bodies back to life.
Coenzyme Q 10
Coenzyme Q10 (CoQ10) was a game changer when it came to my physical
fatigue and exercise. After consistent supplementation for a period, paired
with good nutrition, I felt like the energiser bunny in my training and runs.
So, what is it? CoQ10 is an essential component in our energy creating
systems within the body. Adequate CoQ10 is required for our mitochondria to
do its job. That job being, creating ATP (ATP= energy) which is essential for
every cell in our body . The mitochondria is the ‘Power House’ of our cells
and when dysfunctional, it can be a crucial culprit in the causation of fatigue
Therefore, when we are feeling fatigued, it makes sense that we look to the
systems within our body that create energy. As such, supplementing CoQ10
can not only help improve energy but also sustain energy .
A wonderful study showed the supplementation of CoQ10 in chronic fatigue
(150 mg/d for 12 weeks) resulted in significant reductions of their presenting
fatigue symptoms, improvements in cognitive function, sleep and depressive
Deficiencies of CoQ10 can be due to pharmaceutical drug use, genetic failure,
ageing, disease and more.
B vitamins are like your hype squad. When you’re feeling down and fatigued,
they rally around you and pick you up, putting that ‘pep’ back in your step. I
didn’t think it was possible to love a collection of vitamins until, the over
worked and under slept student Ali had the pleasure of taking her first vitamin
B vitamins are micronutrients or, as I like to call them micro-heroes. And
they’re vital for our energy production. Each B vitamin is required in various
steps and systems within the body to help the production of energy .
Furthermore, they’re required for neurotransmitter production and therefore an
essential part of a healthy functioning nervous system .
These incredible nutrients not only increase energy production but do so while
supporting a healthy stress response during times of fatigue.
But there’s a lot of factors that can deplete our B’s. As they are water soluble
vitamins, anything that is diuretic (increases loss of water)  such as;
alcohol, pharmaceutical medications, coffee  can reduce levels. As well as
the tannins in coffee and tea, these can interfere with some of the B’s
absorption. So, taking your B vitamins 2 hours away is generally
You know that friend that is good at everything? You know the one that can try
anything once and annoyingly be the best? Well, that is magnesium.
It has so many uses and benefits for the body. In fact, it’s required in over 300
metabolic reactions in the body  (insert gasp).
Magnesium is essential for energy production, with approximately 90% of
magnesium within the cell being associated with ATP and energy production
. Magnesium supplementation helps our bodies to combat fatigue and
exhaustion when dietary intake is lacking. Muscle weakness can also be
attributed to magnesium deficiency and can be made worse by excessive
exercise , especially when you are already fatigued and undernourished.
Alas, magnesium deficiency is common, with an Australian survey finding
about 40% of all Australian adults consume inadequate levels of magnesium
Things that decrease our magnesium levels include alcohol, caffeine, some
pharmaceutical medications, stress, exercise/excess sweating,
diarrhoea/vomiting, and heavy menstruation to name a few .
As with all medicine and supplementation, it’s so important to work with a
health professional. While fatigue is common there are still some red flags that
your practitioner will need to rule out, especially severe or persistent fatigue.
I know Dr Google can be tempting. But when it comes to our health, let’s
leave it to the professionals.
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