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Ashwagandha

burnoutnutritionadmwh — Tue, 19 Mar 2024 15:15:53 +0000

People suffering from CFS may benefit from Ashwagandha, a medicinal herb used in Ayurveda.How Ashwagandha Might Help:

Boosts Energy: Ashwagandha may help manage fatigue by boosting energy levels. It boosts the function of the adrenal glands, which are responsible for releasing stress hormones and energy-providing adrenal hormones.

Reduces Stress and Anxiety: As an adaptogen, Ashwagandha helps the body manage stress by balancing cortisol levels, the stress hormone. By reducing stress and anxiety, it may also indirectly contribute to the reduction of fatigue.

Improves Sleep: Ashwagandha aids in supporting healthy sleep due to its calming, rejuvenating qualities. Good sleep is crucial for combating fatigue and managing the symptoms of CFS.

Boosts energy and reduces fatigue.
Enhances cognitive function and focus.
Improves body’s stress response system.
Encourages better sleep quality.
Strengthens immune system function.

Ashwagandha: Purchase | Dosage | Benefits | Science

Buy Ashwagandha online:

Purchase on Amazon

Important Note: This information serves as a guideline only and should NOT replace specialist advice. Always consult your doctor, pharmacist or a health care professional like a nutritionist before starting any new treatment.

Ashwagandha Dosage for Chronic Fatigue

For chronic fatigue syndrome, the typical dosage of Ashwagandha is about 300-500 milligrams one to two times per day. However, it’s important to consult with a healthcare provider or a qualified herbalist to determine the most appropriate dose for your individual needs.

Please note that while Ashwagandha is generally safe for most people, certain individuals should not take it. This includes pregnant and breastfeeding women, people with autoimmune diseases, and those with specific medical conditions or taking certain medications.

Always consult with your healthcare provider before starting any new supplement regimen.

Ashwagandha Benefits for Chronic Fatigue

Boosts energy and reduces fatigue
Enhances brain function and focus
Stabilizes blood sugar levels
Reduces stress and anxiety
Improves sleep and relaxation

Increases Energy Levels: Ashwagandha has been associated with increased energy and endurance, something that can be beneficial for someone suffering from chronic fatigue syndrome.
Reduces Stress and Anxiety: One of the major benefits of Ashwagandha is its ability to reduce stress and anxiety, which often exacerbate chronic fatigue symptoms.
Improves Sleep Quality and Patterns: Ashwagandha also helps in improving sleep quality, and better sleep often means reduced symptoms of chronic fatigue.
Boosts Immune System: Chronic fatigue syndrome often coexists with a weakened immune system. Ashwagandha is known to enhance the body’s immune response, making you less susceptible to illnesses.
Regulates Hormonal Balance: Ashwagandha can help regulate hormones, including those related to stress and energy. Stable hormone levels can help manage chronic fatigue syndrome symptoms.

Recommended: Primal Trust: CFS Course & Community

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Ashwagandha & CFS/Burnout Science

There are no current scientific papers published on using Ashwagandha to treat CFS, ME, or burnout, however there is much anecdotal evidence online. We’re including several general papers on Ashwagandha here, however if you’re interested it’s worth reading about Ayurvedic medicine, which has a long history of using Ashwagandha for it’s adaptogenic / anti-stress properties.

Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects | ⏍

This comprehensive review presents the pharmacological aspects of Ashwagandha (Withania somnifera), covering its diverse therapeutic properties including anti-cancer, anti-inflammatory, anti-diabetic, and neuro-protective effects. The review also delves into the safety and toxicity profile of Ashwagandha, providing a detailed insight into its clinical applications and health benefits.

An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda | ⏍

This article offers an in-depth look at Ashwagandha as an essential herb in Ayurvedic medicine. The paper discusses its adaptogenic and anti-stress activities, effects on neurodegenerative diseases, anti-inflammatory properties, and its role as a nervine tonic. The study underscores the importance of Ashwagandha in traditional medicine and highlights the need for large-scale studies to validate its efficacy in various disorders.

Natural sources of Ashwagandha

Ashwagandha is a plant, also known as Withania Somnifera or Indian Ginseng. The plant itself, especially its roots and berries, is the natural source of Ashwagandha and is most often consumed as a supplement or herbal tea.

Our favourite Ashwagandha brand

There are lots of available brand name Ashwagandha capsules and powders, we’re yet to choose our favourite, but if you have any experience you’d like to share on taking Ashwagandha for CFS or ME, please do share on this page.

Available from Organic Agriculture
Available as capsules or powder
Works well in smoothies, or with honey

Purchase on Amazon

Organic Ashwagandha options

There are reliable sources of organic Ashwagandha powders and capsules.

Vegan Ashwagandha options

Any Ashwagandha supplements you buy should be vegan by definition, as it’s just a dried plant; but always check the label!

Recommended: Primal Trust: CFS Course & Community

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5-HTP

burnoutnutritionadmwh — Tue, 19 Mar 2024 14:39:24 +0000

5-HTP (5-hydroxytryptophan) is a natural supplement that the body converts into serotonin, a neurotransmitter responsible for a variety of functions including mood regulation and sleep patterns. Here’s how it might help people with chronic fatigue syndrome:

Sleep Regulation: Since chronic fatigue syndrome often leads to disrupted sleep or insomnia, increasing serotonin levels by taking 5-HTP can help to regulate sleep patterns and improve the quality of sleep. This can result in reduced fatigue.
Mood Enhancement: Chronic fatigue syndrome commonly comes with mood disorders like depression or anxiety. As 5-HTP increases the production of serotonin, a mood-regulating neurotransmitter, it can help improve mood and well-being.
Reduced Pain: Sometimes, chronic fatigue syndrome is associated with chronic pain. Some studies suggest that increased serotonin from 5-HTP can help in reducing chronic pain.

However, it’s important to consult with a healthcare provider before starting any new supplement regimen, as 5-HTP can interact with certain medications and may not be suitable for everyone.

Increases serotonin production, improving mood.
Boosts melatonin for better sleep.
Helps combat fibromyalgia symptoms.
Improves energy levels and alertness.
Reduces anxiety and stress reactions.

5-HTP: Purchase | Dosage | Benefits | Science

Buy 5-HTP online:

Purchase on Amazon

5-HTP Dosage for Chronic Fatigue

The recommended dose for 5-HTP for Chronic Fatigue Syndrome hasn’t been specifically established. It’s generally advised to follow the package instructions, which often suggest a range of 50-200mg daily. However, it’s crucial to consult your doctor or a professional healthcare provider before starting any new supplement regimen.

Adults (18 years and older):
- For general use, 50-400 milligrams of 5-HTP has been taken by mouth daily.
- According to a clinical trial, patients with fibromyalgia have taken 100 milligrams of 5-HTP three times daily by mouth.
Children (under 18 years old): – There is no established safe or effective dose for 5-HTP in children.

5-HTP Benefits for Chronic Fatigue

Enhances serotonin production, improves mood.
Helps regulate sleep patterns.
Fights chronic fatigue symptoms.
Improves overall cognitive function.
Reduces stress and anxiety.

1. Boosts Serotonin Levels: 5-HTP is a direct precursor to serotonin, a neurotransmitter that plays a key role in mood, anxiety, and happiness. Low serotonin levels can contribute to fatigue, so boosting it can help improve energy levels.

2. Improves Sleep: 5-HTP has been found to improve sleep by increasing melatonin production. Proper sleep assists in fatigue reduction, particularly in chronic fatigue syndrome patients.

3. Helps Manage Depression: Chronic Fatigue Syndrome is often associated with depression. As 5-HTP can boost serotonin, it potentially helps in treating depression thus reducing fatigue caused by it.

4. Reduces Anxiety: Some research suggests that 5-HTP can help reduce anxiety. Anxiety can drain energy resources leading to fatigue, therefore managing anxiety levels can assist in reducing chronic fatigue.

5. Helps to Regulate Appetite: 5-HTP can help to regulate appetite by increasing the feeling of fullness, which in turn can prevent unhealthy eating habits that can contribute to low energy levels.

Science: 5-HTP for Burnout recovery

While there isn’t currently any specific scientific papers directly connecting 5-HTP with chronic fatigue syndrome or ME, we find a comprehensive source from MEpedia that discusses 5-HTP in the context of these conditions. The MEpedia page provides an overview of the theory behind the use of 5-HTP, its potential effects on serotonin levels in the central nervous system, and mixed reports regarding serotonin levels in ME/CFS patients. It also covers the risks and safety concerns associated with 5-HTP, especially when used with other medications that affect brain serotonin levels.

For further details, you can refer to the MEpedia page on 5-HTP.

Natural sources of 5-HTP

Griffonia Simplicifolia Plant: The seeds of this African shrub are known to be high in 5-HTP content.
Tryptophan-rich Foods: While not a direct source of 5-HTP, foods rich in tryptophan (amino acid) such as turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, seaweed, and parsley can support the body’s production of 5-HTP.
Dietary Supplements: These are usually made from the seeds of the Griffonia Simplicifolia plant, providing a concentrated source of 5-HTP.

Our favourite 5-HTP brand

We don’t yet have a preferred 5-HTP brand to recommend, if you have any experiences of 5-HTP supplementation to share, please do share them on this page.

Most are based on Griffonia Simplicifolia seed extracts
Solgar does have several 5-HTP supplements

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L-theanine

burnoutnutritionadmwh — Tue, 19 Mar 2024 11:24:40 +0000

L-Theanine is a type of amino acid that is found mainly in tea leaves. It’s known for its ability to promote relaxation and reduce stress without causing drowsiness. This makes it potentially beneficial for people with Chronic Fatigue Syndrome (CFS).

Boost in Energy Levels

One of the main symptoms of CFS is persistent tiredness. L-Theanine can help increase the body’s energy levels by improving sleep quality, which is typically poor in people with CFS. By promoting deeper and more refreshing sleep, L-Theanine can help alleviate feelings of constant fatigue.

Reduction in Anxiety and Stress

People with CFS often also struggle with anxiety or depression. L-Theanine can help reduce these feelings by boosting the production of neurotransmitters in the brain, which impacts mood regulation. This can help sufferers of CFS feel more at ease.

Improved Cognitive Function

L-Theanine can also improve cognitive function by promoting the production of alpha brain waves. This can result in increased focus, creativity and alertness, all of which are typically reduced in people with CFS.

Boosts dopamine and serotonin production.
Enhances brain function and alertness.
Improves sleep quality and duration.
Reduces stress and anxiety symptoms.
Promotes overall mental well-being.

L-theanine: Purchase | Dosage | Benefits | Science

Buy L-theanine online:

Purchase on Amazon

L-theanine Dosage for Chronic Fatigue

The recommended doses of L-theanine for Chronic Fatigue Syndrome vary widely since individual requirements may differ. Here is a general guideline:

For adults, regardless of gender:
- The usual dosage of L-theanine recommended is between 100mg – 200mg per day.
For children:
- There’s currently not enough research to establish a safe dose for children. It’s recommended to consult a healthcare provider.

Note: These are general guidelines. The dosage may vary based on individual n

Top 5 Benefits of L-Theanine for Chronic Fatigue Syndrome

Replenishes body’s energy reserves
Improves sleep quality
Boosts cognitive function
Reduces physical and mental stress
Supports immune system health

Improves Sleep Quality: L-theanine promotes relaxation and contributes to better sleep by increasing gamma-aminobutyric acid (GABA), serotonin and dopamine levels in the brain.
Reduces Stress and Anxiety: L-theanine has been shown to reduce psychological and physiological stress responses, and can therefore alleviate the anxiety often associated with chronic fatigue syndrome.
Boosts Cognitive Function: By enhancing the brain’s alpha wave activity, L-theanine can improve cognitive performance, attention and reaction time – aspects often compromised in people with chronic fatigue.
Inhibits Excitatory Brain Signals: L-theanine can inhibit excitatory brain signals and decrease the level of ‘stress hormones’ – both common issues in chronic fatigue syndrome.
Boosts Immune System: Some research suggests that L-theanine can support the immune system, potentially helping to combat the recurring infections often experienced by those suffering from chronic fatigue syndrome.

Science exploring L-theanine & Burnout recovery

There isn’t currently any direct scientific literature focusing specifically on L-Theanine’s effects on chronic fatigue syndrome (CFS) or myalgic encephalomyelitis (ME). However, a related study that examines the effects of L-Theanine on individuals with major depressive disorder (MDD) could be of interest since fatigue and depressive symptoms often coexist in many chronic conditions, including CFS/ME.

Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study | ⏍

This study investigates the effects of L-Theanine, found in green tea, on patients with major depressive disorder. In this open-label clinical trial, L-Theanine was added to existing medication for 8 weeks, showing improvements in depressive symptoms, anxiety, sleep disturbances, and cognitive functions. Further placebo-controlled studies are needed for conclusive evidence.

Natural sources of L-theanine

The best natural sources of L-theanine include:

Green tea
Black tea
White tea
Certain types of mushrooms

Our favourite L-theanine brand

We don’t recommend any single L-theanine brand, but we like when they’re mixed with Lemon Balm!

Purchase on Amazon

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Ginseng

burnoutnutritionadmwh — Tue, 19 Mar 2024 10:51:39 +0000

Ginseng is widely accepted as an adaptogenic herb, which means it can help the body resist different types of stress. People with Chronic Fatigue Syndrome (CFS) often endure a high level of stress due to persistent fatigue and other related symptoms.

The ginsenosides in Ginseng are believed to boost energy levels, stimulate the central nervous system and increase resistance to fatigue. This can help those with CFS manage their symptoms and increase their energy levels. Additionally, Ginseng may also strengthen the immune system and this could potentially reduce the effect of infections which are often linked to CFS.

Moreover, Ginseng has been linked to improved cognitive function. As those with CFS often have concentration and memory issues, this can be particularly beneficial for managing the cognitive symptoms of the Syndrome.

However, remember that it’s crucial to have a balanced diet and a healthy lifestyle along with taking Ginseng.

Ginseng boosts energy levels.
Mitigates symptoms of fatigue.
Improves cognitive function.
Strengthens the immune system.
Reduces stress and anxiety.

Ginseng: Purchase | Dosage | Benefits | Science

Buy Ginseng online:

Purchase on Amazon

Ginseng Dosage for Chronic Fatigue

– It is recommended to start with a lower dosage and increase gradually if needed.
– Ginseng is not recommended for children without medical advice.

The recommended dosage for Ginseng to help with chronic fatigue syndrome usually ranges between 1 to 2 grams daily. However, these doses can vary depending on the severity of the symptoms and personal health conditions. A starting dose should be smaller. Therefore, it is highly recommended to consult with a healthcare professional before starting any new supplement regimen.

Age	Gender	Recommended Starting Dose of Ginseng
18+	Male, Female	200mg – 400mg daily

Ginseng Benefits for Chronic Fatigue

Ginseng boosts energy levels.
Improves physical and mental performance.
Strengthens the immune system.
Aids in stress management.
Enhances mood and brain function.

1. Boosts Energy: Ginseng is known to help fight tiredness and increase energy levels. It has adaptogenic properties that help individuals adapt to physical and mental stress, thereby reducing fatigue.

2. Improves Cognitive Function: Chronic fatigue syndrome often comes with cognitive issues such as memory loss and difficulty concentrating. Ginseng can improve mental performance and memory, helping individuals manage these symptoms.

3. Helps Reduce Stress: Ginseng regulates the body’s stress hormones, helping to reduce the overall stress level. This property can help alleviate the symptoms of chronic fatigue syndrome as stress often amplifies these symptoms.

4. Supports Immune System: Ginseng has immunity-boosting properties. It promotes the production of immune cells and fights harmful microorganisms. A stronger immune system may help the body cope better with fatigue.

5. Improves Mood: Ginseng can increase the production of serotonin, a hormone that improves mood. A better mood can help individuals deal with chronic fatigue syndrome more positively.

Science exploring Ginseng for Burnout

Ginseng as a Treatment for Fatigue: A Systematic Review | ⏍

This review assesses the safety and efficacy of Panax ginseng for fatigue. Analyzing ten studies, it concludes ginseng is promising for treating fatigue in chronic illness, though more diverse research is needed.

Ginseng for the Treatment of Chronic Fatigue Syndrome: A Systematic Review of Clinical Studies | ⏍

This study reviews the impact of ginseng on CFS, finding a potential benefit but highlighting the need for more extensive research due to limited clinical studies and data.

Randomized Controlled Trial of Siberian Ginseng for Chronic Fatigue | ⏍

This clinical trial investigates Korean red ginseng’s efficacy for moderate chronic fatigue in middle-aged individuals. It’s a randomized, double-blind, placebo-controlled study.

Types of Ginseng

Ginseng is a natural herb that is mostly found in cooler climates. There are several variants depending on geography:

Asian Ginseng (Panax Ginseng): Native to Far East Asia, including China, Korea, and Eastern Siberia
American Ginseng: Native to North America
Siberian Ginseng: Native to Russia, Northern China, and Korea
Indian Ginseng (also known as Ashwagandha): Native to India
Brazilian Ginseng: Native to Brazil
Peruvian Ginseng (also known as Maca): Native to Peru

Ginseng is usually consumed in the form of herbal tea, supplements, or added to food items in small quantities.

Our favourite Ginseng brand

You can consume Ginseng in a number of ways, but we recommend opting for Organic sources wherever possible.

Purchase on Amazon

Organic Ginseng options

There are some Organic Ginseng options, though the majority of the market is not organically certified.

Vegan Ginseng options

Ginseng supplements should ideally contain only the natural root / herb, and so by default be vegan. Always check the label.

The post Ginseng first appeared on BurnoutNutrition.com.

Phosphatidyl Serine

burnoutnutritionadmwh — Tue, 19 Mar 2024 10:23:58 +0000

Phosphatidyl Serine is a phospholipid found in high amounts within the human brain, where it plays a critical role in cell signaling and neuronal survival. This supplement may help people with Chronic Fatigue Syndrome through a number of ways:

Stress reduction: Chronic fatigue syndrome is often linked to high stress levels. Phosphatidyl serine is known to help regulate the body’s stress response, which can be beneficial for people dealing with chronic fatigue syndrome
Cognitive support: Many people with chronic fatigue syndrome experience cognitive issues, including concentration and memory problems. Phosphatidyl serine may improve these symptoms by supporting brain health.
Sleep support: Poor sleep is a common occurrence in people with chronic fatigue syndrome. As Phosphatidyl serine helps to regulate mood and promotes relaxation, it can potentially improve sleep quality.

Boosts cognitive function and alertness
Improves cellular energy production
Reduces psychological stress and anxiety
Supports daily cycles of energy
Enhances adrenal gland functionality

Phosphatidyl Serine: Purchase | Dosage | Benefits | Science

Buy Phosphatidyl Serine online:

Purchase on Amazon

Phosphatidyl Serine Dosage for Chronic Fatigue

The recommended dosage of Phosphatidyl Serine for chronic fatigue syndrome can vary, but many experts suggest starting with 100-300 mg per day. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen, especially as there is no official recommended daily dose here.

Top 5 Benefits of Phosphatidyl Serine for Chronic Fatigue Syndrome

Boosts brain function and alertness
Improves memory and concentration
Enhances energy and physical performance
Regulates stress and promotes relaxation
Supports mitochondrial function in cells

Improves Mental Clarity: Phosphatidyl Serine has been shown to boost cognitive functions, which tend to decline in those suffering from chronic fatigue syndrome.
Reduces Stress: This supplement can lower high levels of cortisol, a stress hormone that can exacerbate chronic fatigue syndrome symptoms.
Enhances Energy Levels: Phosphatidyl Serine aids in the metabolism of energy at the cellular level, which can significantly increase overall energy levels.
Supports a Healthier Sleep Cycle: By balancing stress hormone levels, Phosphatidyl Serine can encourage a healthier sleep cycle, which is crucial for managing chronic fatigue syndrome.
Boosts Immune System: Regular intake can strengthen the immune system, a critical component to combat chronic fatigue syndrome as it often involves a compromised immune system.

Phosphatidyl Serine Science for Burnout recovery

We were unable to find specific scientific papers discussing Phosphatidylserine in treating chronic fatigue syndrome.

Natural sources of Phosphatidyl Serine

Phosphatidyl Serine is naturally found in various types of food, including:

White Beans
Mackerel
Tuna
Chicken Heart
Cow Brains
Pig Kidney
Pig Liver
Chicken Liver
Offal Meats
Soy Lecithin
Atlantic Herring

Our favourite Phosphatidylserine brand

We don’t have a favourite brand for Phosphatidylserine but there are plenty out there. If you find a brand or specific product which works well for you, please do let us know here.

Purchase on Amazon

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Motherwort

burnoutnutritionadmwh — Mon, 18 Mar 2024 17:09:40 +0000

Motherwort, a plant native to Europe, has been a part of traditional herbal medicine due to its various health benefits.

Here’s how Motherwort may help:

Boosts heart function: Motherwort aids in improving heart function and circulation which can combat general fatigue. It contains natural compounds like leonurine which relaxes your blood vessels and enhances blood flow.
Reduces stress and anxiety: Chronic fatigue can sometimes be a symptom of prolonged anxiety and stress. Motherwort has proven benefits in reducing nervous tension, calming anxiety and helping in stress management which consecutively can improve energy levels.
Improved Sleep: The soothing properties of Motherwort can also improve the sleep cycle, making it easier for people with chronic fatigue to get the rest they need.

Please remember to seek advice from a healthcare provider before starting any new medicinal plant supplements. What works for others, may not work for you.

Improves heart function and circulation.
Reduces anxiety and stress levels.
Enhances energy and combats fatigue.
Improves sleep quality and duration.
Boosts overall immune system strength.

Motherwort: Purchase | Dosage | Benefits | Science

Buy Motherwort online:

Purchase on Amazon

Motherwort Dosage for Chronic Fatigue

The recommended doses of Motherwort (Leonurus cardiaca) for chronic fatigue syndrome are usually between 1-3 grams taken orally in a tea or tincture up to 3 times a day. However, doses can vary greatly depending on the specific condition of the individual and their overall health. As with all herbal supplements, it is strongly advised to consult with a healthcare provider before beginning any new treatment plan.

Motherwort Benefits for Chronic Fatigue

Improves energy and reduces fatigue
Enhances immune system function
Alleviates anxiety and stress
Improves sleep quality
Balances hormones for better health

Motherwort offers some noteworthy benefits for those suffering from chronic fatigue syndrome. Here are the top 5 benefits:

Stress Reduction: Motherwort can help regulate stress levels, thus reducing fatigue. It califies the mind and helps improve concentration, which can often suffer in chronic fatigue syndrome.
Boosts Energy: Motherwort is known to boost energy levels. It can stimulate circulation and boost metabolism, which can help overcome the chronic lethargy and exhaustion associated with chronic fatigue syndrome.
Improves Sleep: The herb has mild sedative properties that can improve sleep quality – vital for chronic fatigue sufferers. A restful sleep can help alleviate symptoms of chronic fatigue.
Reduces Pain: Motherwort contains analgesic properties, which can help reduce the joint and muscle pain often experienced by those with chronic fatigue syndrome.
Heart Health: Motherwort is also beneficial for heart health. It can help stabilize heart rate, reduce palpitations and ease heart-related nervousness and stress, which can be prevalent in chronic fatigue syndrome sufferers.

Motherwort Science for Burnout recovery

There are no formal scientific papers exploring the use of Motherwort in CFS/ME/Burnout treatment. There are nutritionists anecdotes of usage, so it may be worth exploring Motherwort with your own nutritionist/medical practitioner.

Ways of taking Motherwort

Tea – Simply brewing the herb in warm water and making a tea of it is an easy way to integrate Motherwort into your recovery protocol.
Tincture – There are some high quality Motherwort tinctures available which make taking it quick and easy.
Capsules – You can buy Motherwort already packaged into capsules which is the most common choice for it’s ease of integration with existing protocols.

Our favourite Motherwort

We recommend taking Motherwort as an organic tea:

Pure – from Organic Agriculture
Relatively affordable
Can be bitter, but taken with honey it’s pleasant.

You can also try:

Purchase on Amazon

Organic Motherwort options

We highly recommend choosing Organic variations wherever possible, and it seems fairly reliable to get Organic Motherwort as tea, with the tincture and capsules less readily available in organic variations.

Vegan Motherwort options

Motherwort products should, by default, be Vegan, (as Motherwort is the herb directly).

The post Motherwort first appeared on BurnoutNutrition.com.