What to do about fatigue?

Fatigue is one of the most commonly heard complaints in general practice as well as online. It is often harmless and temporary, but can also indicate an underlying problem. In this blog you can read more about the causes and what you can do about fatigue yourself.

Why are we tired so often?

Fatigue is a common complaint. Sometimes it is due to too little sleep or a busy period, but diet, stress or deficiencies of important nutrients can also play a role.

Common causes of fatigue:

• Poor or too short sleep
• Busyness, stress and mental strain
• Insufficient exercise or just overexertion
• Deficiencies of vitamins or minerals
• Medical causes (such as iron or B12 deficiency)

When fatigue persists for a long time or gets progressively worse, it is wise to consult your doctor.

What can you do about fatigue yourself?

1. Get enough sleep

A regular sleep rhythm gives your body rest. Try to sleep and wake at set times. A dark, quiet and cool bedroom helps you sleep deeper.

Choose to limit blue light exposure as much as possible in the evening; this can disrupt your sleep rhythm.

Also, make sure electrical devices such as phones with wifi connection are not next to your head while sleeping or choose to put them on airplane mode. This ensures a deeper sleep.

2. Get moving

Movement provides energy. Make sure you get exercise daily. Don’t be afraid, you don’t have to play top sports right away; walking, biking or light strength training can already make a big difference

3. Blood sugar stabilization

An energy-rich diet includes plenty of protein, healthy fats, vegetables and fruits. Here it is important to keep your blood sugar stable to avoid energy dips. Make every meal a full meal with a combination of carbohydrates, proteins and fats. Rather, choose 3 to 4 large meals and skip the snacks in between. This will give your digestion a rest and keep your blood sugar and thus your energy more stable.

4. Reduce stress

Stress saps energy. Create moments of relaxation with breathing exercises, yoga or meditation. Even simple things like a walk outdoors without a phone can do a lot.

5. Hydrating can be learned

Adequate hydration is key when it comes to fatigue. Did you know that even a small hydration deficiency can result in a 20 percent loss of energy?

Drink one and a half to two liters of water/herbal tea in a day. Start the day with a large glass of lukewarm water with a pinch of Celtic sea salt. Your body loses a lot of fluids and minerals during the night; it is important to replenish this immediately in the morning.

Nutrition and supplements for fatigue

A healthy foundation comes from diet and lifestyle. Still, your body may need additional support. Supplements are then a valuable addition.

Magnesium

Magnesium supports energy metabolism and the functioning of muscles and nerves, among other things. A readily absorbable form is magnesium bisglycinate.

B vitamins

B vitamins play a role in releasing energy from food. In a one-sided diet or vegan diet, a B complex can be helpful. Kala Health offers a liposomal B-complex with high absorbability.

Vitamin C

Vitamin C supports various processes in the body and helps the absorption of iron from food. This may be important for fatigue associated with low iron status. Available as Ester-C® and in powder form at Kala Health.

Multivitamin

Our natural multivitamin contains all 75 minerals and trace elements and is therefore good as a supplement, especially in times of busyness and stress.

When to be extra vigilant?

• Iron: deficiency can lead to anemia. Always have this measured at your doctor’s office before taking supplements.
• Vitamin B12: especially important for vegetarians, vegans or people who have difficulty with absorption.
• Vitamin D: In the dark months, a deficiency can contribute to fatigue.

Tips to get started today

✅ Schedule regular breaks in your workday
✅ Drink water scattered throughout the day
✅ Provide a protein-rich breakfast (e.g. yogurt with nuts)
✅ Consider supplements that fit your situation

Conclusion

Fatigue is often a signal that your body needs more balance. Better sleep, regular exercise, a healthy diet and stress reduction will go a long way to help you. Supplements such as magnesium bisglycinate, a liposomal B complex or vitamin C from Kala Health can be a natural supplement.

Does fatigue persist despite these steps? Always consult a doctor to rule out underlying causes.

Resources

• Ho DCH. Approach to fatigue in primary care. Singapore Med J. 2022.

• Latimer KM. Fatigue in Adults: Evaluation and Management. Am Fam Physician. 2023.

• Barakou I et al. Effectiveness of physical activity interventions on reducing fatigue. 2023.

• Scott AJ et al. Improving sleep quality leads to better mental health. 2021.

• Vaucher P et al. Oral iron for unexplained fatigue in non-anemic women. CMAJ. 2012.

• EFSA EU Register of nutrition and health claims (magnesium, vitamin B, vitamin C).