From the Guidelines
To alleviate fatigue, focus on a balanced diet rich in whole foods that provide sustained energy, as recommended by the most recent and highest quality study 1. This approach is supported by various studies, including those on cancer-related fatigue 1, nutrition and physical activity guidelines for cancer survivors 1, and management of inflammatory bowel disease 1. The key components of this diet include:
- Complex carbohydrates like oatmeal or whole grain toast paired with protein such as eggs or Greek yogurt
- Lean proteins (chicken, fish, beans, tofu) at each meal to stabilize blood sugar and provide amino acids needed for energy production
- Colorful fruits and vegetables, which contain essential vitamins, minerals, and antioxidants that support cellular energy production
- Plenty of water (8-10 glasses daily) to stay well-hydrated and prevent mild dehydration
- Limited processed foods, refined sugars, and excessive caffeine to avoid energy crashes
- Smaller, more frequent meals to maintain steady blood sugar levels throughout the day
- Iron-rich foods like lean red meat, spinach, and lentils if fatigue is related to iron deficiency
- Magnesium-rich foods such as nuts, seeds, and whole grains to support energy metabolism This diet works by providing consistent energy through balanced macronutrients, supporting mitochondrial function, maintaining stable blood sugar levels, and ensuring adequate levels of energy-related micronutrients. Additionally, regular physical activity and tailored psychoeducational interventions can also help reduce fatigue, as suggested by recent studies 1. It is essential to note that fatigue management should be individualized and may require a comprehensive approach that includes dietary changes, physical activity, and other interventions.
From the Research
Diet and Fatigue
To alleviate fatigue, it's essential to consider the role of nutrition and dietary supplements. Research suggests that certain nutrients and diets can help reduce fatigue symptoms.
Key Nutrients
- Vitamins and minerals, such as Coenzyme Q10, L-carnitine, zinc, methionine, nicotinamide adenine dinucleotide (NAD), and vitamins C, D, and B, have been shown to have beneficial effects on fatigue 2, 3
- Iron supplementation may be beneficial for women with fatigue who are not anemic but have reduced or absent iron stores 4
- Omega-3 fatty acid-rich foods, whole grains high in fibers, and polyphenol-rich vegetables may help improve disease-related fatigue symptoms 5
Dietary Approaches
- A balanced diet with anti-inflammatory nutrients, foods, and diets may be able to improve disease-related fatigue symptoms 5
- Multivitamin mineral supplementation has been shown to improve symptoms in patients with chronic fatigue syndrome, including fatigue, sleep disorders, and autonomic nervous system symptoms 6
Considerations
- Marginal nutritional deficiencies, such as deficiencies in B vitamins, vitamin C, magnesium, sodium, zinc, L-tryptophan, L-carnitine, coenzyme Q10, and essential fatty acids, may contribute to fatigue symptoms 3
- Further research is needed to clarify the effectiveness of individual nutrients and diets on fatigue reduction 2, 5