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Best Foods and Supplements to Fight Fatigue

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Fatigue can often get in the way of your healthy life style. In more serious cases, fatigue can be a symptom of more serious health issues like depression. However, sometimes a lack of energy is simply a result of poor dieting and nutritional habits, which are much easier to fix.

Before diving into choosing the right supplement, it’s important to identify the cause of the problem and then deal with it accordingly.

Fatigue cause #1: Sleepiness

If you're feeling sleepy all the time and having problems with getting up every morning, it might be due to a nutrient deficiency and not your sleeping schedule. Try taking some proven supplements to fight fatigue:

Magnesium and Iron

These two minerals help your body to maintain your muscle function, deliver oxygen to the blood and keep the blood pressure in check. If you're deficient in either of the two minerals, you could be low on energy throughout the day, even after getting a full night of sleep.

Magnesium is found in green vegetables (such as spinach), oatmeal, pumpkin seeds and beans.

The best source of iron is meat - eight ounces of beef contain eight milligrams of iron, which is the minimal daily iron requirement. Those who’ve excluded meat from their diet plans can get iron intake from some plant-based foods. A list of such products can be found in our post about foods that prevent iron deficiency.


As a hormone that's directly responsible for cortisol rhythms in the human body, it can affect your quality of sleep. The human body produces melatonin when it has minimal exposure to light, i.e. in dark rooms and during the night, so be sure to turn off the lights and TV screens when going to sleep.

a bottle of melatonin gummies

Melatonin can also be found in the supplements available at our store, such as Quality Nature's Melatonin Adult Gummies.

Fatigue cause #2: Stress

One of the results of chronic stress is metabolic burnout, which can appear over long periods of time. There are many ways to battle stress, including physical activity, the right diet and supplements to fight fatigue.

Rhodiola Rosea

Rhodiola rosea is an adaptogen that helps your body fight metabolic burnout as well as mild depression. By maintaining the required serotonin levels, it can affect your hormones and mood in a positive way.


L-Tyrosine is one of the amino acids that maintain the levels of adrenaline and dopamine in the body, which are directly linked to stress symptoms. A lack of L-tyrosine may result in increased fatigue and a decreased attention span. It can be found in protein-rich foods such as meat and milk.

Fatigue cause #3: Physical Activity

A natural post-workout fatigue is normal, but prolonged fatigue isn't. If you're experiencing regular reduction in workout intensity after about 40 minutes of exercise, it could be a symptom of nutrient deficiency. Potential fixes:

Branched Chain Amino Acids

BCAAs are another type of amino acids that can help you prevent fatigue during intensive physical exercise. By preventing the negative effects of serotonin (a mineral that causes fatigue), it can help you stay more energetic throughout the workouts.


One of the basic and most important supplements to fight fatigue, 30-40 grams of glucose is enough to keep you active for a whole 40-minute workout. Glucose can also potentially increase your muscle synthesis in the long term.


Creatine is known for its ability to build up the maximized energy usage. By replenishing adenosine triphosphate, a molecule that supplies your body with energy, it can preserve glucose and decrease fatigue.

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