Tag Archives: B Vitamins

Got Fatigue?

NutrientFatigueJacquie Eubanks RN BSN

Often linked to lifestyle, stress, modern technology, and medical conditions, tiredness is one the most common health problems we face today. Normal sleepiness occurs at regular intervals following a circadian rhythm that signals the onset of sleep. Abnormal sleepiness, associated with the inability to stay awake at inappropriate times, is a complex physical, physiological or psychological issue that can be exacerbated by disrupted sleep, illness, and current societal pressures. While tiredness is often used to describe both sleepiness and fatigue, they are two separate and distinct conditions, and your health depends on recognizing the difference.

Fatigue is defined as a sustained and overwhelming sense of exhaustion, and decreased capacity to function at the usual level. Although chronic fatigue is not normally accompanied by excessive daytime sleepiness, fatigue needs to be taken seriously, as it’s an indication that your body is unable to keep up. While exercise is recommended to help those who are tired, it can exacerbate chronic fatigue, which requires rest, in addition to sleep.

Certain medications and medical conditions, including anemia, diabetes, obesity, adrenal fatigue, thyroid dysfunction, and more, can all deplete energy stores. Anxiety, depression, and insomnia are certainly aggravating factors. Add in lifestyle behaviors such as too much alcohol and caffeine consumption; as well as excessive or non-existent exercise, insufficient relaxation time, poor quality sleep, and our 24/7 seemingly sleepless world; and we have a recipe, not only for weariness, but for reduced quality of life.

Good nutrition is often overlooked as a defining factor for poor energy stores. Caffeine and energy drinks may provide a short-term energy boost. However, it’s proper nutrition and a balanced diet that supplies the daily energy reserves to support bodily function, physical, emotional, and psychological health, and overall wellbeing.

Eating strategies to help maximize energy levels:

Eating smaller, more frequent meals helps to fuel a healthy metabolism and prevent unwise snacking. As the brain has limited energy reserves, providing a steady supply of healthy nutrients supports focus and cognitive function.

In addition to smaller meals, healthy snacks help bridge the gap until the next meal. A handful of nuts, unflavored yogurt, or a piece of fruit may be all you need to ward off sluggishness.

Caffeine is a useful stimulant that can increase alertness. However, to take advantage of its energizing effects caffeine should be used wisely. Too much caffeine can result in insomnia, especially for the caffeine-sensitive or when consumed late in the day or evening.

Hydrating with water or unsweetened tea is often all it takes to keep your energy levels constant. One of the first signs of dehydration is fatigue, so drink up throughout the day and especially before, during and after exercise.

The amount of alcohol consumed determines the effects. One glass of wine or beer has a stimulant effect, but when more is consumed it acts as a depressant, slowing vital functions. These sedative effects that may help one fall asleep faster. However, alcohol disrupts sleep homeostasis and can impair sleep function, resulting in insomnia.

Ease up on sugar consumption. Sugar will cause blood sugar to spike and then crash, causing energy levels to plummet. Sweet cravings signal low blood sugar. An apple with almond butter or a handful of almonds may be all that’s needed to stabilize blood sugar levels.

Five nutrients your body needs to sustain daily energy levels:

B vitamins:  Your body needs carbohydrates, fats, and proteins from foods for energy. Often referred to as energy nutrients, all B-complex vitamins aid the natural processes your body uses to convert dietary carbohydrates and fats into fuel or glucose. Your body needs B vitamins to convert dietary energy into ATP, which transports chemical energy within the cells for metabolism.

Magnesium: Magnesium plays a critical role in cellular energy metabolism. In fact, all enzymes that utilize or synthesize ATP require magnesium. ATP, which provides the energy for most metabolic processes, exists primarily as a complex with magnesium.

Iron: Fatigue is the first symptom of iron deficiency, which the World Health Organization (WHO) defines as the number one nutritional disorder worldwide. Although low levels of iron can affect men and women of all ages, it often occurs in premenopausal women. Iron supplementation should only be taken under the advisement of a healthcare practitioner.

L-theanine: Believed to increase alertness and improve memory, L-theanine helps to boost energy levels, decrease stress and anxiety, and boost T cell production, which can be a low in those with chronic fatigue syndrome.

Omega-3 fatty acids: The body requires healthy fats for proper growth and development, as well as normal brain function. Deficiency in omega-3’s can result in low energy, memory issues, depression and a weakened immune system.

Above all, to support energy levels and fight tiredness, work towards getting regular adequate sleep, include energy boosting foods such as spinach, nuts, yogurt and fatty fish, avoid dehydration by drinking adequate amounts of water, and get twenty to thirty minutes of exercise daily.

Professional Supplement Center carries these and other high quality supplements to support cellular energy production and overall health:

B-Complex with...B Complex with Metafolin® by Douglas Laboratories: This comprehensive B vitamin complex provides all the essential B vitamins, as well as intrinsic factor, a nutrient necessary for optimal B 12 absorption. Gluten, soy, yeast, dairy, artificial ingredient free, Non-GMO formulation.

 

End Fatigue Daily...End Fatigue™ Daily Energy B Complex by Integrative Therapeutics®: This ultimate blend of B vitamins provides high level support for all day energy, and healthy blood, brain and nerve cell function. End Fatigue™ is especially helpful when under stress or to maintain mental alertness when fatigued. Gluten, soy, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

Mag Complete ...Mag Complete by Complementary Prescriptions: This key formulation blends four forms of magnesium for optimal absorption and utilization in support of energy production and the maintenance of healthy nerve and muscle function.

 

L-Theanine 100 mgL-Theanine 100 mg by Integrative Therapeutics®: This naturally calming amino acid helps to reduce stress and promote a restful, relaxed state without diminishing daytime alertness. L-theanine has no significant side effects. Gluten, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

NeuroNutrients with...NeuroNutrients™ with Iron by Neurobiologix: This complete bioavailable vitamin and mineral formulation provides high quality, balanced proprietary nutrients to support cellular energy production, and good physical and neurological health.

 

References:
Fatigue Definition. http://www.mayoclinic.org/symptoms/fatigue/basics/definition/sym-20050894
Why Am I Tired All the Time? Fatigue vs. Sleepiness. https://universityhealthnews.com/daily/energy/why-am-i-tired-all-the-time/
Eating to Boost Energy. http://www.eatright.org/resource/food/nutrition/healthy-eating/eating-to-boost-energy
Fatigue Causes Include Lack of 4 Specific Nutrients. https://universityhealthnews.com/daily/energy/fatigue-causes-include-lack-of-4-specific-nutrients/
Eating to Boost Energy. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Important to recognize the difference between tiredness and fatigue. http://www.news-medical.net/news/2007/01/31/21652.aspx
8 Energy Boosting Foods to Keep You Alert. https://universityhealthnews.com/daily/energy/energy-boosting-foods-to-keep-you-alert/

Vitamin Deficiency and Fatigue

Jacquie Eubanks RN BSN VitDeficiencyFatique

How often when asked “How are you?” do you automatically respond with the polite, standard answer, “I’m fine, thanks. How are you?” If we responded truthfully, we might say “I’m exhausted, actually,” or “I’m just worn out today.” The truth is that many of us are trying to balance work, home, school and family responsibilities, often on less than optimal sleep. On top of that, restrictive diets and our standard American diet don’t necessarily provide the nutrients we need to optimally support our everyday bodily processes, including energy production. Getting sufficient, and even excessive, daily calories does not necessarily equate to proper nutrient intake. Studies show we are suffering from micronutrient deficiencies that can lead to energy depletion, fatigue and a whole range of health problems.

Poor nutrition often results in food cravings, overeating and obesity, as our bodies attempt to get the nutrients required for good health and function. As much as we think our bodies just run automatically 24/7, depriving the body of nutrients isn’t much different from depriving a machine of the fuel it needs to operate. Eventually, the machine runs dry, catches fire, seizes up or quits running altogether, similar to our bodies when they break down–dehydration, inflammation, muscle fatigue and exhaustion can ensue. And while fatigue can be a warning sign of potential illness, many times the most common causes of fatigue are vitamin and mineral deficiencies.

All bodily cells rely on vitamins and minerals to produce energy. Nutrient deficiencies impair cellular energy production, resulting in a lack of energy and fatigue. Low energy has become one of our most common health complaints, as fatigue can negatively affect all areas of life from work quality to enjoyment of daily activities. Persistent feelings of exhaustion or muscle fatigue should be addressed sooner rather than later, as prolonged fatigue may be an early warning sign of underlying health issues or potential future health problems. In addition to nutrient deficiencies, poor sleep quality, lack of exercise and emotional stress all deplete energy stores and contribute to overall tiredness.

Let’s take a look at how deficiencies in certain nutrients affect our energy levels:

  • Calcium – Calcium is critical to energy production and proper nerve function. In addition to fatigue, low calcium can cause muscle cramps and abnormal heart rhythms.
  • Vitamin D – Essential for growth and development, vitamin D deficiency can cause fatigue, muscle aches and weakness and can negatively affect the health of bones and teeth. Low vitamin D levels can result in fibromyalgia, chronic fatigue syndrome and compromised immune and neurological health.
  • Iron – When the body lacks iron, it struggles to make new red blood cells that carry oxygen to cells throughout the body. Left unchecked, iron deficiency can result in severe anemia, which can cause extreme exhaustion.
  • B vitamins – B complex vitamins aid in converting food into energy. Deficiencies in any of the B vitamins can negatively affect the cells’ mitochondrial energy production, resulting in weakness, balance issues and physical and mental exhaustion.
  • Magnesium – Insufficient magnesium intake can result in oxidative stress and chronic inflammation, key players in fatigue-related conditions including chronic fatigue syndrome. Vital for energy production, a magnesium deficiency can cause muscle cramps, abnormal heart rhythms, fatigue and weakness.
  • Potassium – Low potassium levels may cause muscle cramps and weakness and can dangerously disrupt normal heart rhythms, resulting in heart palpitations or irregular heartbeats.
  • Antioxidants – Antioxidants help protect against free radical damage that can compromise mitochondrial energy production. Antioxidant vitamins, such as C and E, and the mineral selenium help address fatigue by supporting healthy mitochondrial energy production.

Deficiencies should always be addressed as a preventative measure to protect against illnesses associated with nutrient deficiencies. Fortunately, many vitamin and mineral deficiencies can be corrected with good health advice, dietary changes and supplementing with high quality vitamins and minerals.

Multi-Mins (Iron & Copper Free)Multi-Mins™ (Iron & Copper Free) by Biotics Research – This high absorbable formula supplies a balanced source of mineral chelates, whole foods, phytochemically bound trace minerals and antioxidant enzymes. Gluten and dairy free.

 

UltraNutrientUltraNutrient® by Pure Encapsulations – This advanced formula provides core vitamins and minerals, antioxidants, botanicals and phytonutrient extracts to provide broad-spectrum nutritional support. Non-GMO formulation.

 

 

Active B-ComplexActive B Complex by Integrative Therapeutics – This formula provides the full complement of bioavailable B vitamins in support of multiple biochemical processes including energy production, healthy homocysteine blood levels, and improved visual clarity, concentration and alertness.

 

Minimal and Essential Antioxidant and Multi-Vitamin FormulaMinimal and Essential® Antioxidant and Multi-Vitamin Formula by Vital Nutrients This full-spectrum formula provides the minimum daily requirements of vitamins and some essential minerals along with a potent antioxidant complex.

 

 

References:
Is a Vitamin or Mineral Deficiency Making You Tired? http://health.usnews.com/health-news/health-wellness/articles/2015/09/08/is-a-vitamin-or-mineral-deficiency-making-you-tired
3 Top Nutritional Deficiencies As Fatigue Causes. http://www.naturalhealthadvisory.com/daily/fatigue-lack-of-energy/3-top-nutritional-deficiencies-as-fatigue-causes/
7 nutrient deficiencies that can make you sick. http://www.mnn.com/health/fitness-well-being/stories/7-nutrient-deficiencies-that-can-make-you-sick
10 Vitamin And Mineral Deficiencies That Are Draining You Of Your Energy. http://dailyhealthpost.com/10-vitamin-or-mineral-deficiencies-related-to-fatigue/
7 Common Nutrient Deficiencies: Know the Signs. http://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/
Vitamin D Deficiency – An Ignored Epidemic. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

Essential Nutrients for Kids

Essential Nutrients for KidsBy Jacquie Eubanks BSN, RN

Good nutrition helps prevent illness and disease and is essential to healthy physical and mental development. The American Academy of Pediatrics encourages parents to think of nutritional decisions as health decisions.  Nearly 1 in 3 children in America are now overweight or obese.  And like adults, kids who consistently overeat are at risk for developing the medical problems associated with being overweight, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life they are at greater risk for heart disease, heart failure, and stroke. Encouraging your child to make beneficial food choices now will help them develop wholesome eating patterns that can lead to a lifetime of healthier choices.   

It’s not always easy to get kids to eat what’s on their plates.  These strategies improve nutrition and encourage smart eating habits:

  • Have regular family meals.  Eating together allows parents and kids to reconnect and catch up on the day’s events.  Kids who sit down to family meals are more likely to eat fruits, vegetables and grains and are less likely to snack on unhealthy foods. 
  • Serve a variety of healthy foods and snacks.  You control the supply lines, so stock up on fruits, vegetables and healthy snacks such as low-fat yogurt and cheese, whole grain crackers, or nuts.  Limit chips, cookies, candy and sugary drinks but don’t ban them completely.  Serve them occasionally as a special treat.  
  • Be a role model by eating healthy yourself.  Keep a positive approach to food, limit your own portions and don’t overindulge in less nutritious foods.  Kids will follow your lead. 
  • Avoid food battles which means no bargaining or bribing kids to eat everything on their plate.  Provide variety and let your child choose from what you offer.  A growing child’s eating pattern will vary day to day.  Let them decide when they are hungry and when they are full. 
  • Involve kids in the process.  Kids love to help in the kitchen so select age appropriate tasks for them to do.  Let them be involved in occasional meal planning and help them make decisions about what to pack for lunch. 

Nutrition for kids is based on the same principle as nutrition for adults.  In addition to the nutrient dense foods of lean proteins, fruits, vegetables, whole grains and low-fat dairy products, there are vitamins and minerals that all growing children need for growth and development:

Vitamin A  –  Vitamin A  boosts the immune system which fights common infections.  Vitamin A promotes general eye health plus color and night vision.  Make sure your child gets plenty of orange vegetables and fortified milk. 

B Vitamins  –  B complex vitamins are needed for anemia prevention and for energy production and usage.  B vitamins are found in whole grains, fish, chicken, leafy greens, dairy and meat.

Vitamin C –  Vitamin C helps speed healing of cuts and scrapes and helps ward off colds and  fight infections.  Fruits, especially oranges, and green leafy vegetables are good sources of vitamin C.

Vitamin D Vitamin D is needed for calcium absorption for developing strong bones and teeth.  Foods fortified with vitamin D include milk, cereal and eggs. 

Calcium Calcium helps build strong bones and teeth and can help reduce the chances of developing age related bone disease.  The majority of our lifetime bone mass is built during our pre-teen and teen years.  Low-fat dairy is the best source of calcium in a child’s diet and includes  cheese, milk and yogurt.  Fortified cereals and orange juice are options for those who are lactose intolerant. 

Choline –  An important essential nutrient needed for the central nervous system function and cell growth.  Eggs, fish, meat, broccoli and chicken are good sources. 

IronFor healthy red blood cells that carry oxygen to all parts of the body and help keep kids energized.  Iron can be found in fortified foods, beans and lean red meats. 

MagnesiumImportant for energy and healthy heart function.  Look for magnesium in cereals, brown rice and nuts. 

Potassium –  Kids need potassium to support their organs and cells.  Potassium maintains blood pressure, supports the heart and muscle function.  Bananas and low-fat dairy are good sources. 

ZincZinc helps fight viruses and supports the immune system.  Zinc is necessary for growth and development.  Look for zinc in chicken, beans and fortified cereals. 

FiberKids need fiber to aid digestion and prevent constipation.  Offer lots of fruits and vegetables and whole grains including high-fiber cereals.

Water – Limit sugar laden fruit juices to breakfast time and give your child the choice of milk or water at other times.  Be sure to provide plenty of water throughout the day and encourage your child to drink up. 

Antioxidants –  Antioxidants help defend against harmful substances that can damage healthy cells.  Almonds, berries, citrus fruits and carrots are some kid friendly foods high in antioxidants. 

Essential fatty acidsChildren require both EPA and DHA omega-3 fatty acids as part of their healthy diet, especially for brain development and eye function.  If your child refuses to eat fish regularly or at all,  supplements made for children containing EPA/DHA are a safe, effective way to give your child’s mental and physical well-being a boost. 

It’s best not to get into a battle of wills at mealtimes.  Try to make breakfast and lunch the priority meals as young children are often tired and less likely to eat well at dinnertime.  Offer a variety of healthy foods and allow your child to be in charge of choosing which items to eat and how much.  Children allowed to make their own decisions at mealtimes are more likely to enjoy their meal and feel good about themselves.  You can feel good also, knowing that you are raising a healthy eater and establishing patterns that will lead to a lifetime of healthy nutrition. 

Nutritional supplements for kids:

Springboard SuperNutes by Ortho Molecular –  Super Nutrients Jr. is a great tasting strawberry-kiwi multivitamin and mineral supplement containing the most important vitamin and mineral components needed for a growing child. Besides having a solid scientific formulation of the highest quality professional-grade vitamins, SuperNutes also contains generous doses of industry leading Albion® minerals, setting SuperNutes in a class by itself when compared with other children’s multivitamins.

ProOmega Junior Minis by Nordic Naturals –  Perfect for ages three and older, these provide the essential fatty acid nutrition for optimal development.  Children find the tiny, pearl-sized soft gels easy to chew, and they enjoy the great-tasting, all-natural strawberry flavor.  With EPA and DHA from purified deep sea fish oil. 

Vital Kids Berry Well Immune Support by Vital Nutrients –  Berry Well is a uniquely concentrated botanical extract formula containing Elderberry Extract.  This formula provides enhanced levels of natural compounds that provide immune system support. Studies have shown that the properties of Elderberry Extract and Arabinogalactan maintain healthy immune function and promote well-being. 

Multigenics Chewable Orange by Metagenics  –  Multigenics chewable is a high quality multiple vitamin and mineral supplement with excellent nutrient bioavailability designed especially for children.  This formula provides an essential, comprehensive foundation for optimal health and contains highly absorbable amino acid chelates, ratio-balanced B vitamins, and broad-spectrum antioxidant protection.

Super Immune Space Sprinkles by Douglas Laboratories This product provides support for normal immune function with a specially formulated blend of probiotics in a naturally sweet base.  Super Immune Space Sprinkles change color when sprinkled on food and are designed specifically for children. 

Nordic Omega-3 Fishies by Nordic NaturalsThese easy to chew treats are rich in EPA and DHA for development support of the brain, eyes and the nervous and immune systems.  Delicious tangerine taste for even the pickiest of eaters.  For ages 2 and over. 

Nutri-West Chewable C-500 –  A pleasant tasting tablet ideal for children or for anyone looking for rapid absorption of Vitamin C.  Each naturally flavored tablet supplies 500 mg of Vitamin C (as sodium ascorbate and ascorbic acid) , 1,000 units of natural beta carotene, citrus bioflavonoids, hesperidin complex, rutin, and acerola.

Little One by Metabolic Maintenance –  A one-per-day multivitamin for children 6 through 12 years of age.  Each capsule contains only the finest ingredients, in the most bioavailable forms, in a very small, easy to swallow capsule.