Supplements to Improve Alertness | BurnoutNutrition.com https://burnoutnutrition.com Learn how to heal your body from burnout, or at least reduce symptoms, with a focus on nutrition. We've collected together all of the various nutritional information for burnout sufferers, to save you scouring the web. Wed, 17 Sep 2025 10:03:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://burnoutnutrition.com/wp-content/uploads/2024/03/burnout-nutrition-square-logo-150x150.png Supplements to Improve Alertness | BurnoutNutrition.com https://burnoutnutrition.com 32 32 Rhodiola rosea https://burnoutnutrition.com/supplements/rhodiola-rosea/ Tue, 19 Mar 2024 14:57:20 +0000 https://burnoutnutrition.com/?p=298 Rhodiola rosea, a medicinal plant, alleviates chronic fatigue syndrome symptoms. It enhances energy, focus, mood, helps manage stress and improves cognitive and physical performance.

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Rhodiola rosea is a plant that is native to the arctic regions of Europe and Asia. It is known for its adaptogenic properties, meaning it can help the body adapt to stress, which can be beneficial for people with chronic fatigue syndrome.

It is believed that Rhodiola rosea can enhance energy metabolism and increase the capacity of the body to perform mentally and physically. It can potentially reduce mental and physical fatigue, improve cognitive functions, and stimulate the nervous system, thus helping people fight the tiredness and lack of energy associated with chronic fatigue syndrome.

However, while some studies suggest that this herb can be beneficial for people with chronic fatigue syndrome, it’s important to remember that individual responses may vary and what works for one person may not work for another. Furthermore, since chronic fatigue syndrome is a complex illness with multiple symptoms, it may be necessary to combine Rhodiola rosea with other treatments to achieve the best results. Therefore, it’s always recommended to talk to a healthcare provider before starting any new supplements or treatments.

Rhodiola rosea for CFS and ME
  • Enhances energy and fights fatigue
  • Improves mental performance and alertness
  • Reduces symptoms of depression
  • Supports adrenal gland function
  • Modulates stress response effectively

Rhodiola rosea: Purchase | Dosage | Benefits | Science

Buy Rhodiola rosea 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.

Rhodiola rosea Dosage for Chronic Fatigue

While the specific dosage for Rhodiola rosea in treating chronic fatigue syndrome may vary based on several factors like age, health status, and individual tolerance, here are some general guidelines based on commonly recommended dosages:

  • For adults aged 18-60, a typical oral dose is 200-600 mg daily. This dose is often divided into two or three doses throughout the day.
  • It’s recommended to start with a lower dose (like 100-200 mg daily) to see how your body reacts, then gradually increase if necessary.
  • No specific dosages are recommended for individuals under 18 or over 60 as the safety and efficacy in these age groups haven’t been firmly established.
  • Both men and women can follow the same dosage recommendations, but women who are pregnant or breastfeeding should avoid Rhodiola rosea unless directed otherwise by a healthcare provider.

Please always consult with a healthcare provider before starting any new supplement regimen.

Rhodiola rosea Benefits for Chronic Fatigue

  • Improves physical and mental energy.
  • Regulates stress hormone levels.
  • Boosts brain function and focus.
  • Increases body’s resistance to stress.
  • Enhances immune system function.

1. Boosts Energy: Rhodiola rosea is known for enhancing energy levels. It does this by increasing the red blood cell count, which helps to transport oxygen throughout the body, hence reducing fatigue.

2. Improves Mental Function: Chronic Fatigue Syndrome often comes with cognitive issues like forgetfulness and brain fog. Rhodiola rosea can aid in improving mental function and concentration.

3. Helps with Stress Management: The herb has adaptive qualities which makes it beneficial for those suffering from stress-related burnouts, a common issue in people with chronic fatigue syndrome.

4. Enhances Mood: Rhodiola rosea has been shown to improve mood by balancing neurotransmitters in the brain, which may help alleviate feelings of depression often experienced by those with chronic fatigue syndrome.

5. Boosts Immune System: Chronic fatigue syndrome often weakens the immune system. Rhodiola rosea includes antimicrobial and antioxidant properties that can help bolster the immune system and enhance resilience to illnesses.

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The complete Mickel Therapy® process with the highest level of support — seven one-to-one coaching sessions alongside the Gold Standard course. For those who want the most personal guidance and the fastest path to recovery.

Science on Rhodiola and Burnout recovery

Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial | ⏍

This open-label clinical trial explored the use of Rhodiola rosea (WS® 1375) in 100 subjects with prolonged or chronic fatigue, reporting significant improvement in fatigue symptoms over 8 weeks with favorable safety assessments.

Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity | ⏍

This review assesses the scientific evidence for adaptogens, including Rhodiola rosea, in treating fatigue. It provides a detailed examination of the molecular mechanisms behind their stress-protective effects, particularly in improving cognitive function and mental performance in fatigue and chronic fatigue syndrome.

Rhodiola rosea for physical and mental fatigue: a systematic review | ⏍

This systematic review covers 11 studies on Rhodiola rosea’s effects on physical and mental fatigue. It highlights the variability in study outcomes and methodologies, indicating the need for more uniform measurement approaches in future research on this topic.

What is Rhodiola rosea?

Rhodiola rosea, also known as arctic root or golden root, is a plant that grows naturally in the wild, cold regions of the world. These include much of the Arctic, the mountains of Central Asia, the Rocky mountains, and mountainous parts of Europe, such as the Alps, Pyrenees, Carpathian Mountains, Scandinavia, Iceland, Great Britain and Ireland. It is commonly consumed as a supplement or tea.

Rhodiola Rosea Plant - Rhodiola rosea

Our favourite Rhodiola rosea brand

We recommend Pure Encapsulations brand Rhodiola rosea, (unless you can find a good source of an organic Rhodiola, e.g. Fushi), because it’s:

  • Reliably high quality
  • Readily available
  • Well reviewed
Purchase on Amazon

Organic Rhodiola rosea options

There are organic versions of Rhodiola supplements, (notably by great brands such as Fushi), but we’ve found that the supply can be inconsistent and often you cannot get them when you need them.

Vegan Rhodiola rosea options

All Rhoriola supplements should be vegan by definition, as it’s just a dried wild plant; but always check the label!

Recommended: Mickel Therapy: Premium Course

The complete Mickel Therapy® process with the highest level of support — seven one-to-one coaching sessions alongside the Gold Standard course. For those who want the most personal guidance and the fastest path to recovery.

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]]> 5-HTP https://burnoutnutrition.com/supplements/5-htp/ Tue, 19 Mar 2024 14:39:24 +0000 https://burnoutnutrition.com/?p=299 5-HTP can potentially alleviate Chronic Fatigue Syndrome symptoms by aiding in serotonin production, enhancing sleep, reducing anxiety, and improving overall mood and energy levels.

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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:

  1. 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.
  2. 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.
  3. 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.

5-htp
  • 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

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.

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.
Natural sources of dietary 5-HTP (Turkey, Banana's, and Eggs)

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.

Purchase on Amazon

Recommended: Mickel Therapy: Premium Course

The complete Mickel Therapy® process with the highest level of support — seven one-to-one coaching sessions alongside the Gold Standard course. For those who want the most personal guidance and the fastest path to recovery.

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]]> L-theanine https://burnoutnutrition.com/supplements/l-theanine/ Tue, 19 Mar 2024 11:24:40 +0000 https://burnoutnutrition.com/?p=300 L-theanine benefits chronic fatigue syndrome sufferers by promoting relaxation, improving sleep quality, reducing stress, and enhancing cognitive performance, potentially alleviating fatigue symptoms.

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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.

L-theanine
  • 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

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.

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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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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