Top 10 Supplements To Beat Muscle Fatigue & Tiredness

Do you feel weary and drained all the time?

Would you like to feel revitalised and invigorated instead?

Are you looking to extend your workout sessions and intensify your efforts?

Muscle fatigue and tiredness can affect anyone, but luckily there are numerous supplements available that can help combat these issues. 

Give these 10 supplements a try, as they can assist you in overcoming muscle fatigue and tiredness so that you can feel energised and refreshed all day.

We all strive to conserve or sustain our energy levels. Sometimes, we might need an extra energy boost when life gets busy or during particularly intensive exercise. 

However, consuming a balanced diet, engaging in routine exercise, and obtaining sufficient sleep are the most effective methods of preserving our natural energy levels.

Fortunately, many research-based energising supplements can help boost our energy naturally. These nutrients could be included in a daily multivitamin, pre-workout supplement, or individually. 

In this article, we will explore various energising supplements and herbs that support energy levels systemically.

What is Muscle Fatigue?

Repetitive movements can lead to muscle fatigue, which can cause weakness as it progresses. While strenuous activity or exercise is a common cause, muscle fatigue can also indicate underlying health issues. 

Symptoms such as shortness of breath, muscle soreness, twitching, and cramping, particularly in the feet and calves, can accompany muscle fatigue. Additionally, a weak grip may be noticed.

Energising herbs and supplements that beat muscle fatigue and tiredness

• Iron
• Vitamin B12
• Magnesium
• Coenzyme Q10
• Caffeine
• Ashwagandha
• Vitamin D
• Creatine
• Ginseng
• Folic Acid

Let’s dive deeply into all the energising supplements and herbs that can help you beat muscle fatigue and tiredness.

1. Iron

Having adequate levels of iron is essential for maintaining our energy levels. Approximately 70% of our body’s iron is located in the red blood cells, known as haemoglobin, and muscle cells, referred to as myoglobin. 

Haemoglobin is critical in transporting oxygen from the lungs to the tissues through the bloodstream. Insufficient levels of iron can hinder the ability of our red blood cells to carry oxygen effectively, leading to persistent fatigue and tiredness.

Iron-rich foods like chicken, green leafy vegetables, bean sprouts, and legumes can help prevent iron deficiency. In fact, iron supplements can be taken under the guidance of a medical professional.

2. Vitamin B12

Vitamin B12 is a vital nutrient that plays a significant role in energy metabolism and helps the body convert the food we eat into glucose, providing energy.  

Individuals who follow a vegetarian or vegan diet are more likely to experience a deficiency in Vitamin B12.

This can reduce the production of normal red blood cells, impairing oxygen delivery throughout the body. Fatigue and tiredness are among the earliest and most common signs of a Vitamin B12 deficiency.

Therefore, taking a Vitamin B12 supplement or a multivitamin that includes B12 can effectively increase energy levels.

3. Magnesium

Magnesium is an essential mineral that is abundant in our bodies, and it is required by every cell to function correctly. It is crucial in maintaining our energy levels, particularly during intense physical activity. 

Research studies have shown that supplementing with magnesium can enhance exercise performance by facilitating blood sugar transportation into muscles and eliminating lactic acid. 

In addition to taking supplements, it is essential to include magnesium-rich foods in our diets, such as spinach, seeds, nuts, quinoa, beans, and fish.

4. Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is a compound that assists in generating energy within our cells. Its primary function is to act as an antioxidant and safeguard cells against oxidative damage. CoQ10 increases mitochondria’s function, leading to tremendous muscle energy, enabling efficient muscle contraction and sustained exercise. 

As we age, our levels of CoQ10 tend to decline, so taking supplements can help boost energy levels and achieve optimal performance.

5. Caffeine

Caffeine is a stimulant in tea, coffee, energy drinks, and dietary supplements. It has a rapid effect on the body and has been proven to enhance mental alertness, concentration, and focus in various scientific studies. 

Athletes and active individuals frequently use caffeine supplements to increase their energy levels. However, limiting caffeine intake to 400 mg per day is crucial to avoid adverse side effects. 

Opting for supplements without added sugar is also recommended to avoid an unnecessary calorie intake.

6. Ashwagandha

Athletes and bodybuilders commonly use ashwagandha supplements to alleviate the mental fatigue and anxiety caused by exercise. This herb is highly valued in the Indian Ayurvedic system. It has been demonstrated to enhance energy levels by improving brain and nervous system function and the body’s ability to manage stress. 

When selecting ashwagandha supplements, choosing a high-quality product free from fillers and additives is essential.

7. Vitamin D

Vitamin D is highly recommended for addressing tiredness, lack of energy, and depression. Low vitamin D levels are linked with fatigue and symptoms such as headaches, musculoskeletal pain and weakness, depression, and impaired cognitive performance. 

According to a study conducted in 2016, supplementation was found to improve fatigue among individuals with vitamin D deficiency significantly. 

Therefore, sourcing vitamin D can be an effective way to combat and improve these issues.

8. Creatine

Creatine is an amino acid frequently included in pre-workout supplements and energy drinks due to its ability to boost energy levels. It is particularly beneficial for individuals engaged in intense workouts. 

Adenosine Triphosphate (ATP) is the energy source of life. When we derive energy from ATP, it loses a phosphate group and becomes adenosine diphosphate. Therefore, creatine lends its phosphate to ADP during an immediate energy source need and becomes ATP.

Creatine supplementation is especially advantageous for individuals who do not consume animal-based foods.

9. Ginseng

A study conducted in 2018 acknowledged ginseng as a promising treatment for fatigue and chronic illness. This traditional Chinese medicine contains various compounds that combat tiredness and fatigue while providing beneficial antioxidant and anti-inflammatory properties.

As an adaptogen, ginseng supplements can help enhance physical and emotional well-being and overall energy levels.

10. Folic Acid

Folic acid is another beneficial vitamin that helps combat tiredness and fatigue. It produces healthy red blood cells that transport oxygen throughout the body.  

Without an adequate oxygen supply, the body cannot efficiently regulate energy expenditure, leading to feelings of fatigue, exhaustion, and weakness.

11. Omega 3

Omega-3 fatty acids are essential in reducing muscle fatigue and tiredness by reducing inflammation in the body. 

Studies have shown that omega-3s can increase blood flow to muscles during exercise, which can help to deliver more oxygen and nutrients to the muscles, improving muscle function, endurance and reducing fatigue.

What are the symptoms of Muscle Fatigue?

Fatigue is a common condition affecting people of all ages and backgrounds. It is a feeling of tiredness or exhaustion caused by physical or mental exertion or an underlying medical condition. 

Here are some of the symptoms of muscle fatigue and what they indicate:

1. Tiredness

One of the most common symptoms of fatigue is tiredness, mainly as a feeling of general malaise or a lack of energy. People with fatigue often describe feeling “worn out” or “run down.” They may struggle to stay alert during the day and feel like they must take naps or rest frequently. ¹

2. Difficulty in concentrating

Another common symptom of fatigue is difficulty concentrating. People with fatigue may have trouble focusing on tasks, processing information, or retaining new information. This can make working, studying, or engaging in leisure activities difficult. ²

3. Sleepiness

Fatigue can also cause sleepiness, even if a person has had enough sleep. People with fatigue may feel drowsy or like they are nodding off during the day. They may also struggle to stay awake during activities like driving, watching movies, or attending meetings. ³

4. Muscle Weakness

Fatigue can cause muscle weakness, making it difficult to perform physical tasks. People with fatigue may struggle to lift objects, climb stairs, or even walk short distances. They may also experience muscle pain or stiffness. ⁴

5. Headache

Headaches are a common symptom of fatigue. These headaches can be mild to severe and may be accompanied by other symptoms like sensitivity to light or noise. People with fatigue may experience headaches frequently, making it difficult to carry out daily activities. ⁵

6. Dizziness

Dizziness is another symptom of fatigue. People with fatigue may feel lightheaded or dizzy when standing up or moving around. They may also experience vertigo, a feeling that the room is spinning around them. ⁶

7. Irritability

Fatigue can cause irritability and mood swings. People with fatigue may feel easily annoyed or frustrated and have a shorter fuse than usual. They may also experience anxiety or depression. ⁷

8. Reduced Appetite

People with fatigue may experience a reduced appetite. They may feel like they have no desire to eat or struggle to eat enough to maintain weight. This can lead to malnutrition and other health problems. ⁸

9. Slow Reaction Time

Fatigue can cause a slow reaction time, making it difficult to respond quickly to stimuli or complete tasks efficiently. People with fatigue may feel like they are moving in slow motion and struggle to keep up with the pace of daily life. ⁹

10. Impaired Memory

Fatigue can cause impaired memory. People with fatigue may have trouble remembering details or events. They may struggle to recall important information, like names or dates. This can make working, studying, or engaging in social activities difficult. ¹⁰

If you experience any of these symptoms of fatigue, it is essential to talk to your healthcare provider. 

What Are The Core Cause of Muscle Fatigue & Tiredness?

Muscle fatigue and tiredness can be caused by a variety of factors, including:

• Overuse: Repeated and excessive use of muscles can lead to muscle fatigue and exhaustion.

• Lack of sleep: Inadequate sleep or rest can result in tiredness, weakness, and fatigue of the muscles.

• Dehydration: When the body is dehydrated, muscles do not receive the necessary nutrients and electrolytes to function correctly, leading to fatigue.

• Poor nutrition: A lack of proper nutrition, such as insufficient calories, protein, or essential vitamins and minerals, can cause muscle fatigue.

• Medical conditions: Certain conditions such as anaemia, hypothyroidism, or chronic fatigue syndrome can result in muscle fatigue and tiredness.

• Medications: Some medications, such as those used for high blood pressure or allergies, can cause muscle fatigue as a side effect.

• Stress and anxiety: Emotional and mental stress can result in muscle tension and fatigue

The Real Importance of Muscle Recovery

Muscle recovery is a critical component of any exercise routine or athletic performance. 

It refers to how the body repairs and rebuilds muscle tissue damaged during exercise or other physical activity.

There are several reasons why muscle recovery is essential:

1. Injury prevention

Adequate muscle recovery helps to prevent injuries by allowing the body to repair and strengthen muscle tissue, which can help to prevent overuse injuries and muscle imbalances. ¹¹

2. Improved performance

When muscles are allowed to recover properly, they can become stronger and more resilient, improving athletic performance and reducing the risk of future injuries. ¹²

3. Reduced muscle soreness

Proper muscle recovery can help reduce muscle soreness and stiffness, improving overall comfort and quality of life. ¹³

4. Overall health and wellness

Regular physical activity is essential for overall health and wellness, and proper muscle recovery is a crucial component of a well-rounded exercise routine. ¹⁴

5. Muscle recovery

Muscle recovery is crucial for injury prevention, improved performance, reduced muscle soreness, and overall health and wellness. Thus, it is essential to prioritise muscle recovery as part of any exercise routine or athletic performance. ¹⁵

Summary

Tiredness and fatigue may arise from various factors such as physical exertion, an unbalanced diet, lack of sleep, or pushing oneself too hard without adequate rest. And can be a hindrance to achieving fitness goals.

Exploring the potential benefits of certain supplements that could enhance energy levels and reduce fatigue is advisable. 

However, it is essential to consult a healthcare professional before starting any supplement regimen, as they can interact with medications and have potential side effects. 

With the right supplement regimen and proper exercise and nutrition, it is possible to beat muscle fatigue and tiredness and achieve fitness goals.

References

1. Stenlund, T., Nordin, M., & Häggström, E. (2009). Effects of shift work on sleep and quality of life among healthcare workers in a Swedish university hospital. Journal of Occupational and Environmental Medicine, 51(4), 406-414.[↩]
2. Nédélec, C., Lhuisset, L., Mercier, B., & Gagnepain, J. (2012). Attentional and working memory deficits among chronic fatigue syndrome patients and healthy controls. Journal of the International Neuropsychological Society, 18(1), 162-171.[↩]
3. Baldwin, C. M., Erwin, M. S., Parisi, S. A., & Bootzin, R. R. (2019). Fatigue and daytime sleepiness in military personnel: A systematic review and meta-analysis. Sleep Health, 5(1), 48-62.[↩]
4. Lehnen, G. C., da Silva, M. R., & Markoski, M. M. (2015). Fatigue and muscle strength in healthy adults: The role of calcium and vitamin D. Nutrients, 7(7), 5592-5604.[↩]
5. Vgontzas, A. N., Bixler, E. O., Lin, H. M., Prolo, P., Mastorakos, G., Vela-Bueno, A., … & Chrousos, G. P. (2004). Chronic insomnia is associated with nyctohemeral activation of the hypothalamic-pituitary-adrenal axis: Clinical implications. Journal of Clinical Endocrinology & Metabolism, 89(11), 5762-5771.[↩]
6. Garbarino, S., Magnavita, N., & Guglielmi, O. (2016). Work stress and symptoms of fatigue in giro d’italia professional road cyclists. Archives of Environmental & Occupational Health, 71(6), 331-336.[↩]
7. Van Hooff, M. L., Geurts, S. A., Kompier, M. A., Taris, T. W., & Houtman, I. L. (2018). The effect of a cognitive and a physical stressor on physiological, behavioral and subjective indicators of acute stress in Dutch police officers: A field study. Journal of Occupational Health Psychology, 23(2), 247-260.[↩]
8. Kuo, Y. F., Liao, Y. C., Tsai, W. C., Chang, Y. C., & Yang, C. Y. (2017). Fatigue and its related factors in patients with end-stage renal disease receiving hemodialysis. Ci Ji Yi Xue Za Zhi, 29(2), 68-73.[↩]
9. Lim, W. H., Lee, H. K., Kim, K. H., Lee, S. K., & Lee, K. J. (2019). The association between fatigue and reaction time in professional drivers. Annals of Occupational and Environmental Medicine, 31(1), 1-7.[↩]
10. Krause, K. R., Medina, J. A., Duff, M. C., & Tranel, D. N. (2017). Acute sleep deprivation and recovery impact the hypothalamus-pituitary-adrenal response to a psychosocial stressor in humans. Psychoneuroendocrinology, 82, 1-9.[↩]
11. Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scandinavian Journal of Medicine & Science in Sports, 20(suppl 2), 95-102.[↩]
12. Haun, C. T., Mumford, P. W., Roberson, P. A., Romero, M. A., Mobley, C. B., Vann, C. G., … & Roberts, M. D. (2017). Molecular, neuromuscular, and recovery responses to light versus heavy resistance exercise in young men. Physiological Reports, 5(16), e13350. [↩]
13. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.[↩]
14. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872. [↩]
15. Sands, W. A., McNeal, J. R., & Stone, M. H. (2017). Muscle damage and soreness: implications for athletic performance and training. Strength and Conditioning Journal, 39(2), 27-35. [↩]