Understanding Fatigue and the Adrenal Building Blocks
Fall is here. The days are getting shorter (don't forget your vitamin D) and soon winter fatigue will begin to settle in. While life is getting more hectic and the holiday season is right around the corner, it's a good idea to start supporting your adrenals to keep lethargy at bay.
When working on your adrenals, it's best to start with the basics. There are many products out there - such as caffeine and ginseng - that can boost energy, but these come with as many disadvantages as benefits. If the adrenals are not nourished properly, these products can drain them and cause much larger issues in the future. Instead, you can begin with the simple vitamins and minerals that work to build up the adrenals.
So let's talk about the 3 most important compounds that feed the adrenal glands: Vitamin C, Magnesium, and B Vitamins.
Vitamin C
Like with any supplement, you want to be very intentional about buying the right, high quality product to make sure it’s going to accomplish the goals you've set for it. This is certainly true for vitamin C. There's a lot of talk out there about the absorption of vitamin C and the best kinds you can take to optimize it: ascorbic acid crystals, time release capsules, liposomal liquids, etc. While these are all helpful, and there are arguments to be made in determining which is the best, each of these generally only includes ascorbic acid from a single source. A better option for your adrenals - and overall health - is to choose a product with mixed ascorbates, which provide vitamin C from a variety of sources, such as magnesium, calcium, potassium, manganese, zinc, and/or sodium. A higher variety of sources will increase absorption while also providing a wider range of benefits derived from your C supplement.
Magnesium
With all the different types of magnesium out there, it can be even more confusing than vitamin C. Each form of magnesium has its own purpose, dicated by the compound it's combined with (threonate, malate, citrate, etc). While all of these can be used to provide magnesium to your adrenal glands, magnesium glycinate (or bis-glycinate) has the added benefit of improving relaxation and sleep, which will further combat fatigue over time. Glycine, the "glycinate" portion of magnesium bis- glycinate, is an inhibitory neurotransmitter, which means it will help to relax your mind and deepen your sleep. As you can imagine, sleep is incredibly important for your energy levels, so why not use the magnesium form that will help in more ways than one?
B Vitamins
When talking about B vitamins and energy, vitamin B12 is sure to come up. B12 supplementation, especially injections, is a great way to boost your energy when necessary. However, we shouldn't forget about the other B vitamins. B5, for example, is actually the primary B vitamin for your adrenal glands and can be taken in higher doses during times of stress to help battle fatigue. So when buying Vitamin B, be sure to get a good quality, activated complex that leans heavily on pantothenic acid (vitamin B5).
A Final Word
Once you've chosen your supplements, you may be wondering when is the best time to take them to maximize their effect. In general, vitamins are energizing and minerals tend to be more relaxing. So take B's and C's in the morning with breakfast and magnesium shortly before bed. Another option for maximizing absorption and effectiveness of these supplements is through IV therapy. Since this method delivers vitamins and minerals straight to your blood stream, you don't need to worry about how well your body will absorb them or how much you will excrete before they can reach their optimal destination. You will get the maximium dose every time.
If you have any questions about these or any other supplements, or about IV therapy, please don’t hesitate to contact the Clara Clinic to book an appointment with me here.
Ready to make a change?
If you're looking for ways to combat fatigue, overcome burnout, or manage chronic fatigue through naturopathic medicine, you can schedule a free consultation with me here.
Yours in well-being,
Dr. Mitchell Schroeder, ND