Health

10 Natural Supplements For Those Who Work Long Hours

Cod-liver oil, omega3, vitamin D capsules on wooden spoon
Image credit: Healthline

These days, jobs can get pretty stressful. Many of us work more than the 40 hours a week. Overtime is becoming more and more common. Others have to take on part-time jobs or second jobs in order to make ends meet. If you can relate to these situations, you’re probably fatigued.

Overworking, or working more than 40 hours a week has been proven to be bad for health. Scientifically, you need at least 7 to 8 hours of sleep per day. Long hours can stress you out physically as well as mentally. It increases your risk of developing heart disease, high blood pressure and even cancer.

These herbal and natural supplements will help you to decrease the effects of long working hours and work-related stress:

1.Vitamin D

Our bodies produce Vitamin D naturally when exposed to sunlight. Vitamin D is necessary to lock in calcium that’s been absorbed into out bones. A severe lack of Vitamin D can lead to brittle bones. Vitamin D is also important for strengthening your immune systems and preventing depression.

Working in an office means that you’re inside a building for long periods. If you’re not exposed to the morning sunlight enough, you won’t be able to produce and adequate amount of Vitamin D. This is a big issue for those who go to work before the sun rises and leave only when the sun sets. Get at least 3000 i.u. of¬† vitamin D a day in the form of a capsule which should be taken in the mornings.

Cod-liver oil, omega3, vitamin D capsules on wooden spoon
Image credit: Healthline

2. Rhodiola Rosea

This plant grows in the temperate regions in Northern Europe and it has been used for centuries to treat fatigue. It contains what some health enthusiasts call ‘Adaptogens’, which are supplements that can protect you from the full effects of a traumatic incident. It’s able to blunt some of the sharpest emotions of sadness and shock naturally, without being dangerous.

The herb comes in tablet form, and just one tablet of about 150 miligrams per day can be effective in boosting your mood and mental energy. They’re also good at improving focus and efficiency, as well as combating mild depression. Rhodiola tablets are pretty affordable too, and you usually don’t have to spend more than 10USD per month on it.

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3. Fish Oil

Fish oil usually comes from salmon and is rich in omega-3 fatty acids. This component is important in preventing and fighting inflammation which happens throughout the body. When the body is tired, it tends to be more sensitive to allergies and infections.

This supplement helps to keep that at bay. It’s also generally good for keeping away joint pain and heart disease. Finally, it’s really good for the brain, and helps improve overall brain function leading to better concentration and focus.

Image credit: Pixabay

4. Iron and Magnesium

Both of these are important minerals in fighting fatigue. Iron helps maintain a healthy blood pressure and helps keep your blood fully oxygenated. Iron is important in the production of red blood cells, and it helps prevent anemia. People who are often fatigued may suffer from low red blood cells and Iron is the usual supplement to beat that.

Additionally, there’s also Magnesium that’s good for muscle health. Magnesium is usually prescribed for those who often suffer from muscle spasms and cramps. Magnesium is one mineral that’s essential for muscles to function well, and will help maintain muscle health when you’re feeling tired from lack of sleep.

Iron and magnesium are usually found in red meat like beef and mutton, as well as in beans and leafy green vegetables. They also come in capsules and tablets but it’s always better to consume them in their natural state.

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5. Glycine

Glycine is a type of amino acid, which are the building blocks for protein. It is important for brain function and can help keep you alert on days that you don’t have enough rest and your brain is just fuzzy. A good source of this is sinew, the chewy bits near the joints of animal bones.

However, getting sinew from natural food like chicken, pork and beef may be a tad bit difficult. Since this is the case, you can always pop by the pharmacy for Glycine in its powder form, which you can add to water of other beverages.

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6. L-Ornithine

When you endure stress for too long, ammonia tends to build up in your blood stream. Ammonia is able to cause a whole host of stress-related symptoms, including fatigue. This is why you need some L-ornithine. Just like Glycine, this supplement is also an amino acid that comes from protein. In stores, L-ornithine is often bundled together with other amino acids like L-arginine.

However, you can sometimes find it sold alone. It’s alright to take it together with other amino acids. Just be careful to follow the recommended dosage. Usually, excess amino acids won’t harm you. They will just be secreted from your body as waste. If you feel like having more amino acids naturally, one good source of it is fresh fish like salmon.

Image credit: Colin Czerwinski@Unsplash

7. Vitamin B Complex

Vitamin B complex is made up of a series of vitamins that all share the same name. These include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid, and the cobalamins (B12). Vitamin B is found mainly in leafy greens and other vegetables. Those who eat plenty of fruits and vegetables in their diet usually have sufficient Vitamin B, but vegans and those with poor appetites can lose out.

There are many Vitamin B complex supplements on the shelf, or you can just choose to increase your intake of veggies.

Image credit:
Sven Scheuermeier @ Unsplash

Although any one of these supplements will benefit you , you”ll also have to maintain a healthy diet and lifestyle. If you work long shifts, avoid heavy carbohydrates and sugary foods like cakes, bread and white rice. Consume these in moderation, as the added carbs can contribute to you feeling even more tired out and sleepy.

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