Nutrition Tips to Fight Fatigue

Fatigue is a commonly presented symptom in nutrition clinics. It can be caused by, or linked to, a variety of medical conditions such as cancer, autoimmune conditions, and cardiometabolic conditions. Yet, the most common reasons for people experiencing these symptoms tend to be linked more to work-related stress, overreaching in training, nutrient insufficiency/deficiency, and a lack of sleep. 

Feeling tired can be very frustrating, especially when you’re unsure of the cause. The diet can be a powerful tool to combat fatigue and supply your body with the key nutrients it needs to thrive. Let’s explore some of the nutrition protocols for fatigue. 

Take A Wholefood, Natural Approach

Diets such as the Mediterranean Diet and Anti-Inflmmatory Diet have shown promise for reducing fatigue. These diets are rich in fruits (particularly berries which are high in antioxidants, vegetables, nuts, seeds, lean meats, oily fish, and healthy fats such as olive oil. 

This doesn’t mean you have to follow one of these diets strictly, it’s more about gearing your diet towards a whole food base. Try the 80/20 rule of having about 80% of your day/week consisting of natural, minimally processed foods and the other 20% more of your ‘fun’ foods that are good for your soul. Instead of restricting, think about how you can add more variety to your diet. Aim to eat around 20-30 different fruits & vegetables in a week. 

Focus On Protein 

Protein malnutrition affects immune and inflammatory responses. While many people in the Western world aren’t classed as this, the recommended guidelines for protein intake are woefully low and could result in widespread protein insufficiency among the population. 

Increasing your protein intake to around 1.4g per kilo bodyweight per day could help better regulate immune and inflammatory responses affecting fatigue. It’s also key in many processes in the body that contribute to overall energy levels. 

Supplement Appropriately 

Fatigue could be due to nutrient deficiencies or insufficiencies, linked to impaired immune function. These include vitamins A, B vitamins, C, and minerals—iron, copper, magnesium, and zinc. 

Taking a quality multivitamin with bioavailable (easily absorbed) forms could support the recovery of immune status and thus, reduce fatigue symptoms. My favorites are Good Green Vitality from Nuzest and Basic Nutrients from Thorne. 

Aside from this, there have been promising results found from supplementing the following: 

• Fish oil: >1000 mg total DHA/EPA day (minimum) (Good Brand HERE) 

• Magnesium: 300-400 mg per day, in the evening (Good Brand HERE) 

• Garlic (you can add this to your cooking) 

• Iron? If deficient or insufficient (go to your GP and get a blood test before supplementing as iron overload can be harmful) 

Be More Mindful 

As you know, the body is complex. Nutrition plays a large role BUT if other areas of health go unrecognized, you could still be suffering from fatigue symptoms. As fatigue is linked to stress and immune suppression, the following lifestyle recommendations can help to combat symptoms. 

• Exercise in balance (aim to have 2 resistance sessions per week and 2 lower impact such as yoga, swimming, walking) 

• Meditate (Mindful breathing can help the body switch back into the parasympathetic (rest and digest) nervous system which can support immune function 

• Reduce work stressors (chronic stress can have an impact on inflammation in the body and the immune response - increasing your work-to-reward ratio or reducing stress where you can may positively impact on your fatigue symptoms) 

• Get good quality sleep (sleep and health are bi-directional. Try to get 8-9 hours per night of good quality sleep). 

BONUS: Snack Ideas For Sustained Energy 

A common theme seen in patients with fatigue is a lack of energy (underconsumption of nutrients and calories). These high-protein, nutrient-dense snacks are great to add into your day to keep you full and satisfied for hours: 

1. Cottage cheese with chives and veggie sticks 

2. Apple slices with almond butter and hemp seeds

3. Greek yoghurt with mixed berries, pumpkin seeds and a drizzle of honey 

4. Tuna cucumber boats with peri-peri mayo (mix tuna, tomato and red onion in a bowl with pepper, load onto cucumbers and drizzle mayo on top) 

And that’s it! I hope that was helpful. Fatigue, much like everything, is complex and highly individualized. If you’d like some more personal recommendations and help, book a consultation and we can work together to bring you back to health and vitality.