Nutrients for Chronic Fatigue & Fatigue
Learn about 8 nutrients that reduce risk of pathological fatigue including ME/CFS, and which foods supply them.
Fatigue is a normal, common state of tiredness or exhaustion. It can be physical, mental, or both, and usually responds to rest or sleep. Occasional fatigue is part of life (after long workdays, stress, poor sleep, etc.).
Chronic fatigue (or pathological fatigue) however, refers to fatigue that is persistent, often debilitating, and not relieved by rest. It may last for months and impair a person’s ability to function in daily life. In the most extreme form, it is diagnosed as Chronic Fatigue Syndrome (also called myalgic encephalomyelitis, ME/CFS). ME/CFS is characterized not only by profound fatigue, but also post-exertional malaise (worsening of symptoms after exertion), unrefreshing sleep, cognitive impairment, orthostatic intolerance, and other systemic symptoms.
According to a 2021–2022 National Health Interview Survey report, about 1.3 % of U.S. adults had physician-diagnosed ME/CFS (i.e. chronic fatigue syndrome) at the time of interview. In absolute numbers, that corresponds to approximately 3.3 million Americans living with ME/CFS. The prevalence increases with age up to a point (peaking in adults 50–69 years) and then declines in older age groups. Women are significantly more affected than men: about 1.7 % of women versus 0.9 % of men report ME/CFS. Among racial/ethnic groups, non-Hispanic White adults have a somewhat higher reported prevalence (≈1.5 %) compared to Hispanic (0.8 %) or Asian non-Hispanic (0.7 %).
Because many cases likely remain undiagnosed, the true prevalence may be higher.
This article explains the links between pathological fatigue and 8 different nutrients —including specific vitamins, minerals, and fatty acids. It’s important to clarify that while nutrient-dense eating can meaningfully support energy levels—and in some cases help alleviate pathological fatigue—the primary focus of this article is on nutrients associated with reducing the risk of developing pathological fatigue in the first place.
In addition, fatigue is influenced by many factors beyond food alone, including genetics, age, gender, ethnicity, socioeconomic status, hormones, sleep, infection, and environmental exposures. A nutrient-rich diet can improve health outcomes including reducing risk of pathological fatigue, but it is not a guarantee, a cure, or a moral safeguard.
So, let’s actually start with causes of and risk factors for chronic fatigue and fatigue, to create the appropriate context for our review of the nutrients that lower severity and occurrence.
Chronic Fatigue Causes and Risk Factors
The causes of chronic fatigue and ME/CFS are not fully understood. In fact, the condition is considered multi-factorial and likely results from the interaction of biological, psychological, and environmental factors.
Some of the hypothesized or associated mechanisms include:
