The Herbal Insider

Energizing Vitamins, Minerals, and Herbs

If you are “tired of being tired,” you’re not alone —fatigue is one of the most common complaints heard at a doctor’s office. Fatigue can have a wide variety of causes: from poor diet, lack of sleep or exercise, and obesity, to side effects from certain medications or a sign of drug/alcohol abuse. And that’s not all. A feeling of tiredness could also indicate anemia, infection, hormone imbalance, low thyroid or adrenal function, depression, mental or physical stress, or other serious conditions.

The dietary changes and supplements discussed in the following sections can provide an occasional “oomph” to your life, but fatigue that persists for more than a few days, is associated with pain or discomfort for which the cause is unknown, or has unusual symptoms, should be addressed with your physician.

Focus on Diet Basics
Skipping breakfast, eating on the run, and weight-loss diets are prime culprits of low energy levels. Frequent small meals and snacks—based on nutrient-dense foods—are the obvious solution here. A steady supply of carbohydrates will keep you humming along at top speed by maintaining energizing blood sugar levels.

Stick with the complex carbohydrates (such as breads, grains, and pasta) because simple carbohydrates (found in cookies, candy bars, and soda) dump sugar into the bloodstream, causing a spike in blood sugar. There’s a quick energy lift, but the immediate response from the pancreas is to send out plenty of insulin to move the excess sugar from the blood into the cells. Blood sugar levels then plummet, perhaps to even lower levels than before the sugary snack.

Vitamins and Minerals for Vitality
Almost every vitamin and mineral plays a role in the complex process that turns food and oxygen into energy—which means that even a marginal deficiency of one or more nutrients can lead to fatigue. A high-potency multi-vitamin/mineral supplement acts as nutritional insurance to ensure that any nutritional gaps are covered.

After conducting a small clinical trial, Dr. Mark Levine from the National Institutes of Health in Bethesda, MD found that, long before scurvy develops, low intake of vitamin C lead to feelings of fatigue and irritation (Proc Natl Acad Sci USA 1996;93:3704-9). This vitamin C related fatigue is easily remedied by correcting the deficient intake with modest doses of vitamin C.

Skimping on the B vitamins can cause weakness and reduced energy, particularly since a low intake of folic acid, vitamin B12, or biotin can lead to the energy-sapping condition of anemia. A B-complex supplement can be a valuable way to ensure a balanced intake of this family of nutrients.

Iron deficiency can be a cause of chronic weariness, particularly in women. Although only a small percentage of women are anemic (the final stage of iron deficiency), almost 40% of young women have low iron stores and twice this number of exercising women come up short with this important mineral (J Am Diet Assoc 1989;89:257-9). Even mild iron deficiency without anemia leads to fatigue as the brain and muscles are literally starved of energy-giving oxygen (Ann Rev Nutr 1986;6:13-40).

Iron-rich foods, such as a serving of spinach or a handful of dried apricots, or a moderate-dose iron supplement (i.e., 18 mg per day) can re-energize lagging energy stores if iron deficiency is the root of the problem. Even so, the amount of iron present in many multiple vitamin/mineral supplements is often adequate, making a stand-alone supplement unnecessary.

The vitamin-like substance coenzyme Q10 is naturally concentrated in the mitochondria of cells—the area where energy is produced. It is known to be useful for people with poor heart function (Conn Med 1997;61:707-11) and some doctors have reported successful use of coenzyme Q10 in the treatment of chronic fatigue syndrome (North Carolina Fam Phys 1992;43:6-11). (See “Supplement Spotlight” on page 4 for more information about this nutrient.)

The amino acid L-carnitine transports fats to the mitochondria, where they are used in energy production. Some research indicates that this amino acid can postpone fatigue, particularly for very physically active people (Int J Sports Med 1990;11:1-14).

Herbal Energy Sources
Ginseng has a long history of use for increasing mental alertness and brain power (Nippon Yakurigaku Zasshi 1992;100:423-31) (see Herbal Focus on page 3). Caffeine-containing herbs, such as guarana and kola nut, are true stimulants. Like coffee, they increase respiration, heart rate, and blood pressure. In moderate amounts these sources of caffeine enhance alertness and endurance, but side effects, such as cramping, diarrhea, insomnia, and headaches can develop in sensitive people or those taking high doses.

One of the more questionable stimulants is Ephedra. This herb stimulates the central nervous system, but in too large of a dose or in certain individuals, it can cause high blood pressure, rapid heart rate, nerve damage, stroke, and even death. Ephedra is considered unsafe for use without a doctor’s supervision.

Everyone feels tired once and awhile, but you don’t have to take your “energy crisis” lying down! A few dietary changes and perhaps an occasional nutritional supplement may be all it takes for you to stop feeding your fatigue and start refueling your energy stores.

Checklist: Energy Boosters *
Multi-vitamin/mineral Daily Amount
Vitamin C 200- 500 mg per day
B complex vitamin 18 mg per day (only if iron deficient)
Iron Daily
Coenzyme Q10 30-90 mg per day
L-carnitine 1-3 grams per day
Siberian Ginseng root 500-1000 mg per day

In the book “Herbal Defense”, Robyn Landis and Karta Purkh Singh Khalsa have a whole chapter on “Energizing Herbs”. This chapter discusses Adrenal and Thyroid depletion and how to nourish them. It talks about

“Short-Term Energy” herbs like Guarana Seed, Kola Nut, Yohimbe, Yerba Mate, and Ma Haung;

“Mediun-Term Energizers” like Licorice Root, Cubeb Berry, Garlic, Onion, and Ginger; and

“Long-Term Builders” like Fo-ti root, Astragalus root, Siberian Ginseng, Saw Palmeto berry, Triphala, Black Cohosh, Prickly Ash Bark, Muira Puama root, Sarsaparilla, and Bladderwrack

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Quiz – How’s Your Energy Level?

Answer yes or no to the following questions to determine your energy level and the role diet and lifestyle may play in your fatigue.

Rate Your Energy

1. Does your day typically start as you drag yourself reluctantly out of bed, instead of waking refreshed?
2. Are you so tired by the time you finish your workday that all you want to do is veg out to TV sitcoms?
3. Does it often feel as though your alarm goes off just as you were entering a restful stage of sleep?
4. Do you find yourself longing for an “afternoon nap” morning, noon, and night?
5. Do you sometimes feel as though you just don’t have the energy to get through the day?

More than two “yes” answers indicate that you are a prime suspect for fatigue, but you probably didn’t need us to tell you that.

Rate Your Diet

1. Do you eat breakfast every morning?
2. Do you eat at least 2,000 calories each day, mostly comprised of healthful foods?
3. Do you grab for a bagel or an apple, instead of a candy bar, to fight your midday doldrums?
4. Do you limit yourself to less than three cups of coffee every day?
5. Do you drink six to eight glasses of fluid every day (colas and coffee don’t count!)?

More than two “no” answers indicate that your diet may play a role in your energy crisis.

Rate Your Lifestyle

1. Is your life so crammed that you rarely find time to relax and enjoy yourself?
2. Do you feel as though you are “burning the candle at both ends?”
3. Do you consistently shortchange your sleep time?
4. Is your favorite hobby channel surfing from the couch?
5. Do you circle the parking lot for five minutes instead of parking in the first spot you see and taking a five minute walk?

More than two “yes” answers may finger your lifestyle as the source of your energy roller coaster.

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Could it be Chronic Fatigue Syndrome?

Approximately 2.4 million Americans are estimated to suffer from the baffling condition of chronic fatigue syndrome. According to research from the University of Southampton, U.K., some patients suffering from CFS have low blood levels of magnesium and respond favorably to magnesium supplementation. Patients taking magnesium supplements report greater energy levels, improved emotional state, and less pain than those taking a placebo (Lancet 1991;337:757-60). Another controlled study found that a combination of evening primrose oil and fish oil helped 85% of patients with fatigue, aches and pain, and depression (Acta Neurol Scand 1990;82:209-16).

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HERB OF THE MONTH

GINSENG
Ginseng has been in traditional use by Chinese medicine for thousands of years, namely as a general tonic and to boost vitality in the elderly. There are several types of ginseng, including Asian ginseng (also called Korean ginseng or Chinese ginseng), Siberian ginseng (also known as eleuthero), and American ginseng.

What does it do?
Asian ginseng and American ginseng contain ginsenosides, which are believed to increase energy, counter the effects of stress and enhance intellectual and physical performance (Econ Med Plant Res 1985;1:218–84).

Research with Siberian ginseng indicates that it helps the body adapt to stress. It does this by encouraging normal adrenal function, allowing them to optimal functioning when even challenged by stress (Phytomed 1994;1:63-76). Research has shown that eleuthero improves the use of oxygen by exercising muscles. This means that a person is able to maintain aerobic exercise longer and recovery from workouts is much quicker (Planta Medica 1986; 37:175-7).

How much should I take?
Chinese Red Ginseng (whole root powder)
Capsule: 1-2 grams per day
Tincture 2-3 ml per day

Siberian Ginseng (whole root powder)
Capsule/tablet: 2-3 grams per day

Chinese Red Ginseng is usually used for one to two weeks, followed by a one to two week “rest” period before resuming. Siberian Ginseng may be taken continuously.

Are there any side effects?
Ginseng is generally safe, although in some people or in high doses it may cause over stimulation and insomnia. Consuming caffeine with ginseng increases the risk. Individuals with uncontrolled high blood pressure should not use ginseng. Ginseng is not recommended for pregnant or lactating women. Ginseng bulk or Ginseng capsules.

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SUPPLEMENT OF THE MONTH

Coenzyme Q10
Coenzyme Q10, also known as ubiquinone (because it is found ubiquitiously in the body) is a powerful antioxidant that protects the body from free radicals (Internat J Vit Nutr Res 1994;64:311-5).
Coenzyme Q10 aids in metabolic reactions, such as the complex process of transforming food into ATP—the energy the body runs on.
Although almost every body cell contains coenzyme Q10, the mitochondria (the area of cells where energy is produced) contain the most coenzyme Q10.
The heart and liver, because they contain the most mitochondria per cell, have the greatest amount of coenzyme Q10. Periodontal disease has been linked to coenzyme Q10 deficiency, and supplements of coenzyme Q10 might help the healing of this condition (Gaby AR. Coenzyme Q10. in Pizzorno JE, Murray MT. A Textbook of Natural Medicine, Bastyr University Press, Seattle, 1998).

How much do I need?
A commonly recommended amount for individuals interested in coenzyme Q10 supplementation is 30-90 mg per day. People with specific health conditions (based on the advice of a nutritionally-oriented physician) might be recommended to supplement with higher levels. Supplements that are oil-based suspensions of coenzyme Q10 might absorb better than forms that lack oil.

What foods provide Coenzyme Q10?
Coenzyme Q10 is found in spinach, broccoli, nuts, meat, and fish.

Can I take too much Coenzyme Q10?
Coenzyme Q10 is not associated with side effects, however congestive heart failure patients who are taking coenzyme Q10 should not discontinue supplementation without first consulting a doctor.

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Breaking News

High blood levels of an altered amino acid called homocysteine is now accepted as a risk factor for heart disease. A recent study screened 509 men, 30-49 years old, for homocysteine levels and selected the 132 men at risk for heart disease to participate in an intervention trial (Am J Clin Nutr 1998;67:858-66). The subset of these men who took a combination of B vitamins (folic acid, vitamin B6, and vitamin B12) in the amount of 2.5-10 times the RDA had a significant drop in their homocysteine levels after eight weeks, compared to a placebo group. This study adds credence to the theory that B vitamin supplements, in those with high levels of homocysteine, might reduce the risk of heart disease.

For additional information on heart disease see: HEART TECHNOLOGY

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Women’s Health

Between 20 and 90 percent of pre-menopausal women are affected to some extent by premenstrual syndrome (PMS). PMS is responsible for a myriad of symptoms in the week preceding menstruation. Depending on the particular symptoms experienced by a women, various nutrients can be of help. Among the most effective supplements for PMS are vitamin B6 (for depression, irritability, headaches, edema, acne, and fatigue), evening primrose oil (for breast tenderness, irritability, and depression), vitamin E (for irritability, fatigue, and depression), and magnesium (for cravings, mood changes, and muscle spasms) (Somer E. Food and Mood. Henry Holt, 1995).

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FAST FACTS

• Pesticides on fruits and vegetables concern many people, but the good news is that most produce has little to no residue. The situation improves even more if you wash your produce before consuming it.
• Don’t go too far trying to lower your fat intake, certain fats, called essential fatty acids, are needed for optimal health. Sources of these “good fats” include fish, flax oil, evening primrose oil, borage oil, and black currant oil.