Componenti che aiutano a combattere la stanchezza sono sostanze che possono contribuire a migliorare i livelli di energia e ridurre la fatica. Ecco alcuni esempi:
Vitamina B12. Essenziale per la produzione di energia e il funzionamento del sistema nervoso.
Ferro. Importante per la produzione di emoglobina, che trasporta ossigeno nel sangue.
Magnesio. Coinvolto in centinaia di reazioni biochimiche nel corpo, incluso il metabolismo energetico (1).
Acidi Grassi Omega-3. Presenti in pesci grassi, possono migliorare la funzione cerebrale e ridurre l'affaticamento.
Coenzima Q10. Aiuta nella produzione di energia a livello cellulare (2).
Vitamina D. La sua carenza è spesso associata a stanchezza e affaticamento.
Acqua. Una buona idratazione è fondamentale per mantenere l'energia e prevenire la stanchezza.
Ginseng. Una pianta adattogena che può aiutare a combattere la stanchezza e migliorare i livelli di energia.
Rhodiola Rosea. Un'altra erba adattogena nota per la sua capacità di ridurre l'affaticamento.
Sonno di qualità. Un sonno adeguato e riposante è cruciale per combattere la stanchezza.
Le notizie fornite sul sito Tiiips sono solo a scopo informativo e non devono sostituire il parere del medico che occorre sempre consultare prima di prendere decisioni relative alla salute.
Componenti che possono contribuire o esacerbare la stanchezza includono vari fattori che possono aumentare il senso di affaticamento. Ecco alcuni esempi
Carenza di sonno. La mancanza di sonno adeguato può portare a stanchezza e affaticamento.
Alimentazione povera. Una dieta carente di nutrienti essenziali può causare stanchezza.
Disidratazione. La mancanza di idratazione adeguata può portare a stanchezza e affaticamento.
Eccesso di caffeina. Un consumo elevato di caffeina può disturbare il sonno e portare a stanchezza.
Stress. Lo stress cronico può esaurire l'energia e causare stanchezza.
Alcool. L'alcol può influenzare negativamente la qualità del sonno e aumentare la stanchezza.
Sedentarietà. La mancanza di esercizio fisico può contribuire alla stanchezza.
Farmaci. Alcuni farmaci possono avere effetti collaterali che includono la stanchezza.
Carenza di ferro e altre vitamine. La carenza di ferro, vitamina D, vitamina B12 e altre vitamine può causare stanchezza.
(1) Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.
Abstract. Several changes of magnesium (Mg) metabolism have been reported with aging, including diminished Mg intake, impaired intestinal Mg absorption and renal Mg wasting. Mild Mg deficits are generally asymptomatic and clinical signs are usually non-specific or absent. Asthenia, sleep disorders, hyperemotionality, and cognitive disorders are common in the elderly with mild Mg deficit, and may be often confused with age-related symptoms. Chronic Mg deficits increase the production of free radicals which have been implicated in the development of several chronic age-related disorders. Numerous human diseases have been associated with Mg deficits, including cardiovascular diseases, hypertension and stroke, cardio-metabolic syndrome and type 2 diabetes mellitus, airways constrictive syndromes and asthma, depression, stress-related conditions and psychiatric disorders, Alzheimer's disease (AD) and other dementia syndromes, muscular diseases (muscle pain, chronic fatigue, and fibromyalgia), bone fragility, and cancer. Dietary Mg and/or Mg consumed in drinking water (generally more bioavailable than Mg contained in food) or in alternative Mg supplements should be taken into consideration in the correction of Mg deficits. Maintaining an optimal Mg balance all through life may help in the prevention of oxidative stress and chronic conditions associated with aging. This needs to be demonstrated by future studies.
(2) Castro-Marrero J, Segundo MJ, Lacasa M, Martinez-Martinez A, Sentañes RS, Alegre-Martin J. Effect of Dietary Coenzyme Q10 Plus NADH Supplementation on Fatigue Perception and Health-Related Quality of Life in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: A Prospective, Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Jul 30;13(8):2658. doi: 10.3390/nu13082658.
Abstract. Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is a complex, multisystem, and profoundly debilitating neuroimmune disease, probably of post-viral multifactorial etiology. Unfortunately, no accurate diagnostic or laboratory tests have been established, nor are any universally effective approved drugs currently available for its treatment. This study aimed to examine whether oral coenzyme Q10 and NADH (reduced form of nicotinamide adenine dinucleotide) co-supplementation could improve perceived fatigue, unrefreshing sleep, and health-related quality of life in ME/CFS patients. A 12-week prospective, randomized, double-blind, placebo-controlled trial was conducted in 207 patients with ME/CFS, who were randomly allocated to one of two groups to receive either 200 mg of CoQ10 and 20 mg of NADH (n = 104) or matching placebo (n = 103) once daily. Endpoints were simultaneously evaluated at baseline, and then reassessed at 4- and 8-week treatment visits and four weeks after treatment cessation, using validated patient-reported outcome measures. A significant reduction in cognitive fatigue perception and overall FIS-40 score (p < 0.001 and p = 0.022, respectively) and an improvement in HRQoL (health-related quality of life (SF-36)) (p < 0.05) from baseline were observed within the experimental group over time. Statistically significant differences were also shown for sleep duration at 4 weeks and habitual sleep efficiency at 8 weeks in follow-up visits from baseline within the experimental group (p = 0.018 and p = 0.038, respectively). Overall, these findings support the use of CoQ10 plus NADH supplementation as a potentially safe therapeutic option for reducing perceived cognitive fatigue and improving the health-related quality of life in ME/CFS patients. Future interventions are needed to corroborate these clinical benefits and also explore the underlying pathomechanisms of CoQ10 and NADH administration in ME/CFS.
