Do you feel tired all the time? Do you have trouble getting up in the morning, and find that you need caffeine to make it through the day?

Fatigue affects lots of us, and can rob you of your energy and joy. But don’t worry – there are ways to fight fatigue and feel great again! In this article, we will discuss the symptoms of fatigue, and talk about the nutrients that can help reduce fatigue. So read on to learn more!

Causes of fatigue

There are many different causes of fatigue, and it is often a combination of several factors. Some of the most common causes of fatigue include:

– Stress: This can be caused by work, family, or other life circumstances.

– Lack of sleep: Most adults need around seven to eight hours of sleep per night.

– Poor diet: A diet that is high in sugar, caffeine, and processed foods can lead to fatigue through deficiencies.

– Medical conditions: Fatigue can be a symptom of many different medical conditions, so it’s important that you speak to your doctor if you’re experiencing long lasting fatigue.

Nutrients that help fight fatigue

We are what we eat, as the old saying goes, and there are a wide range of nutrients that we can boost in our mission to enhance energy & fight fatigue.

Iron

This mineral is essential for carrying oxygen to the cells, and can be found in foods such as red meat, dark leafy greens, and beans. It is used to make hemoglobin – the protein that transports oxygen around the body. Low iron levels can contribute to feelings of tiredness and fatigue1. Women generally need more iron, and needs are elevated during pregnancy.

You can ensure you’re getting enough iron by including red meat and lots of greens in your diet. There’s also 20% of your daily needs in each plantshake in a highly absorbable food state form for enhanced efficacy.

Vitamin B12

Like all the B vitamins, Vitamin B12 helps the body to produce energy by converting food into energy. You can find Vitamin B12 in animal products such as meat, eggs, and dairy but is in short supply in plant products, so it’s common for those on a vegan or vegetarian diet to lack this essential vitamin.

Eating a balanced diet containing B12 rich foods should provide your needs, but those over 502, those with digestive conditions3 and those on a plant based diet4 are at risk of a deficiency and may benefit from boosting this with a supplement.

A daily plantshake willl give you all of your B12 needs to ensure you’re never deficient and are always surging with energy!

Nitrates (from Beetroot)

Nitrates are in abundance beetroot and have been shown to improve blood flow and oxygen delivery. This means that they can help to improve energy levels and fight fatigue; studies have shown that beetroot helps delay tiredness in endurance athletes5. As an added bonus, it can also help keep blood pressure down6.

If you’re a beetroot fan, you’ll love FOGA’s Beetroot & Ginger plantshake, but you can also get a dose of energy-enhancing nitrates from all of our green shakes.

Vitamin C

This vitamin is a powerful antioxidant that helps to protect cells from damage. It also plays a role in the production of energy in the body, as well as collagen production and iron absorption – all important factors when it comes to fatigue. Studies have demonstrated that Vitamin C can reduce fatigue in office workers7, so it’s worth making sure you’re getting enough all year round – not just when you have a cold!

Vitamin C can be found in citrus fruits, tomatoes, peppers, and broccoli. It’s exceptionally high in Acerola Cherries, so you’ll find them in every FOGA plantshake.

Magnesium

Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, many of which are related to energy production. It can be found in dark leafy greens, nuts, and seeds. Low magnesium levels have been linked with fatigue and weakness in studies.

You can make sure you’re getting enough magnesium by including magnesium-rich foods in your diet, or by taking a supplement. You’ll also find it in every FOGA plantshake – perfect if you are lacking energy!

How to get more of these nutrients in your diet

The best way to get more of these nutrients in your diet is to eat a variety of healthy foods. Make sure to include plenty of fresh fruits and vegetables, as well as lean protein sources and whole grains.

A daily plantshake is a great way to make life easier and ensure that you get enough of what you need. It replaces almost every supplement, giving you the vitamins (& minerals) you need to fight fatigue as well as 2 of your five a day and 30 plant points a week. The food state vitamins & minerals we use are the most absorbable on the market, and they combine with the fruit & veg for maximum efficacy, fighting fatigue and 70 other proven benefits.

What other questions do you have about fatigue or how to improve it? Leave them in the comments below!

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References

1 Johnson-Wimbley, T. D., & Graham, D. Y. (2011). Diagnosis and management of iron deficiency anemia in the 21st century. Therapeutic advances in gastroenterology4(3), 177–184. https://doi.org/10.1177/1756283X11398736

2 Stover P. J. (2010). Vitamin B12 and older adults. Current opinion in clinical nutrition and metabolic care13(1), 24–27. https://doi.org/10.1097/MCO.0b013e328333d157

3 Ankar A, Kumar A. Vitamin B12 Deficiency. [Updated 2022 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/

4 Rizzo, G., Laganà, A. S., Rapisarda, A. M., La Ferrera, G. M., Buscema, M., Rossetti, P., Nigro, A., Muscia, V., Valenti, G., Sapia, F., Sarpietro, G., Zigarelli, M., & Vitale, S. G. (2016). Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients8(12), 767. https://doi.org/10.3390/nu8120767

5 Hoon, M. W., Johnson, N. A., Chapman, P. G., & Burke, L. M. (2013). The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis. International journal of sport nutrition and exercise metabolism23(5), 522–532. https://doi.org/10.1123/ijsnem.23.5.522

6 Sindelar, J. J., & Milkowski, A. L. (2012). Human safety controversies surrounding nitrate and nitrite in the diet. Nitric oxide : biology and chemistry26(4), 259–266. https://doi.org/10.1016/j.niox.2012.03.011

7 Suh, S. Y., Bae, W. K., Ahn, H. Y., Choi, S. E., Jung, G. C., & Yeom, C. H. (2012). Intravenous vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial. Nutrition journal11, 7. https://doi.org/10.1186/1475-2891-11-7