A lot of you feel fatigue without reasons, and this can affect your day to day activities and also reduces productivity. Enough information is needed to give specific advice, therefore you need to know why fatigue has been brought on. I would really ask my doctor. Most people was iron, B12 and vitamin D. It could be many things.
To give any advice, you need to know what sort of fatigue you're dealing with.
Are you talking about fatigue through the day, later in the day or in general? Some feel tired and exhausted 24/7. It is awful and no energies to do anything.
Are you feeling tired all the time? How is your diet look like? How is your overall life? Have you tried anything else to help you? How long has that being going on?
I found eating less greasy or fast food and avoiding eating close before bed can help reduce fatigue. Check if you have a lot at your diet and meal size
Find if you are overeating. This really makes fatigued. Also, how many coffee do you tend to have? Things with high caffeine will cause you to crash. Limit the amount of sugary foods in the evening (people tend to snack when they get home from work), depending on what you need. Great tea can be a great substitute.
Another aspect to consider is your sleeping hours. Focus on rest days, as well as keeping up with your hydration and sleep. Take lots of water and rest (sleep). Get between 7-6 hours or 8-10 maybe. This will let you gain more strength and muscle.
Are you getting enough iron? Fatigue is a big side effect of iron deficiency. Most people with chronic fatigue also suffers from underlining illness or deficiency. Deficiency in Nitric oxide (NO) has also shown to lead to chronic fatigue. Nitric oxide (NO) is a chemical that is produced in the inner layer of the blood vessels and, once release, it expands the size of the blood vessels and hence, more blood and oxygen are delivered faster throughout the body. Nitric oxide (NO) helps boost energy in your body and a deficiency can lead to serious fatigue. The only way to increase the production of Nitric oxide (NO), is by increasing your intake of L-citrulline, which will then trigger the production of Nitric oxide (NO).
Figure out what your metabolic type is. This will allow you to fuel your body with foods that don't fatigue you. Be mindful of what you're eating. I would prefer light and protein foods because these are nutritional and carbohydrates are not. Carbohydrates converts to glucose (sugar) in your body, which in turn, can cause fatigue.
As I explained earlier on, deficiency can lead to serious fatigue. Lack of Vitamin D has shown to cause fatigue. The only way to find an effective solution, is to figure out the root cause of the problem. More sun exposure is a good source of Vitamin D. You can also try a light therapy lamp. It is pretty amazing.
Supplements are also great, depending on what you need. Magnesium citrate capsules before sleep can go a long way to help reduce fatigue. You should also try Vitamin C or multivitamins. ZMA could also be beneficial when it comes to the recovery process due to the lack of sleep. ZMA product that has Melatonin and Thiamine perhaps. It doesn't hurt to try. Some people sleep great with it, others don't. However, most people complaint of always wake up with a headache whenever they take any ZMA product. You shouldn't take ZMA frequently especially one containing Melatonin. Your body might stop producing naturally occurring Melatonin itself.
Below are general guidelines, not relevant in all circumstances:
1. Longer, higher quality sleep,
2. More water,
3. A healthier more well-balanced diet with plenty of fruits, vegetables and protein.
Lastly, hydration helps with deeper sleep which is perfect for one whom only get 6 hours to sleep.
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