Chronic fatigue is a debilitating condition that affects millions of people worldwide. It can be more than just feeling tired—it often feels like an overwhelming exhaustion that doesn’t improve with rest and can severely impact your quality of life. Dr. Michael Tannenbaum, an expert in integrative medicine and holistic health, has spent years researching the root causes of chronic fatigue and offers a comprehensive approach to solving it. His method combines a blend of functional medicine, lifestyle adjustments, and targeted treatments to restore energy and vitality.

Here’s how Dr. Tannenbaum approaches chronic fatigue and what you can do to start regaining your energy.

1. Addressing Nutritional Deficiencies

One of the first things Dr. Tannenbaum emphasizes is the importance of addressing nutritional deficiencies. Chronic fatigue often stems from a lack of essential vitamins and minerals that the body needs to produce energy. Deficiencies in B vitamins, vitamin D, magnesium, and iron are common among people with fatigue.

Actionable Steps:

• B Vitamins: B vitamins, particularly B12 and B6, play a crucial role in energy production. A deficiency in B12 can lead to fatigue, brain fog, and mood disturbances. If you're vegan or vegetarian, you might be at higher risk of B12 deficiency, as it’s primarily found in animal products.
• Vitamin D: Low levels of vitamin D have been linked to fatigue and low energy. Spending 10-30 minutes in sunlight daily or taking a high-quality vitamin D supplement can help boost your levels.
• Magnesium: This mineral is essential for cellular energy production and muscle function. It’s found in leafy greens, nuts, and seeds, but many people are still deficient. Magnesium supplements can support better sleep and reduce feelings of fatigue.
• Iron: Iron deficiency, especially in women, is a leading cause of fatigue. If you’re constantly feeling tired, ask your doctor to check your ferritin levels, as low iron can cause anemia.

2. Restoring Adrenal Function

According to Dr. Tannenbaum, another key contributor to chronic fatigue is adrenal fatigue or dysfunction. The adrenal glands are responsible for producing hormones like cortisol that help the body cope with stress. When you’re under constant stress, your adrenal glands can become overworked and stop functioning properly, leading to feelings of exhaustion.

Actionable Steps:

• Adaptogens: Dr. Tannenbaum often recommends adaptogenic herbs like ashwagandha, rhodiola, and holy basil, which help balance cortisol levels and support adrenal health.
• Mindfulness Practices: Chronic stress drains the adrenal glands, so it’s essential to incorporate stress management techniques like meditation, deep breathing, and yoga into your daily routine. These practices help lower cortisol levels and reduce the impact of stress on your body.
• Adequate Sleep: Restoring adrenal function also means ensuring that you get enough restorative sleep. Dr. Tannenbaum suggests prioritizing good sleep hygiene, including maintaining a regular sleep schedule, creating a dark and quiet sleeping environment, and avoiding screens an hour before bed.

3. Healing the Gut

Your gut health plays a significant role in your overall energy levels. Dr. Tannenbaum notes that many people with chronic fatigue have underlying gut issues, such as leaky gut syndrome, dysbiosis (an imbalance of gut bacteria), or food sensitivities. These conditions can cause systemic inflammation, which can drain your energy.

Actionable Steps:

• Elimination Diet: Dr. Tannenbaum often recommends an elimination diet to identify and remove food triggers that may be causing inflammation. Common culprits include gluten, dairy, sugar, and processed foods. Removing these foods can help reduce inflammation and restore energy levels.
• Probiotics: Incorporating probiotics or fermented foods like yogurt, kefir, and sauerkraut can help restore a healthy balance of gut bacteria. A healthy gut can improve digestion and nutrient absorption, leading to more consistent energy throughout the day.
• L-Glutamine: Dr. Tannenbaum often suggests L-glutamine, an amino acid that helps heal the gut lining, for those with leaky gut syndrome. A healthy gut lining can reduce inflammation and help your body produce more energy.

4. Optimizing Mitochondrial Function

The mitochondria are the powerhouses of your cells, responsible for producing energy in the form of ATP. Dr. Tannenbaum emphasizes that many people with chronic fatigue have mitochondrial dysfunction, meaning their cells aren’t producing energy as efficiently as they should.

Actionable Steps:

• Coenzyme Q10 (CoQ10): This antioxidant is crucial for mitochondrial function and energy production. Dr. Tannenbaum often recommends CoQ10 supplements to help boost energy at the cellular level.
• Acetyl-L-Carnitine: This amino acid helps transport fatty acids into the mitochondria, where they are burned for energy. Supplementing with acetyl-L-carnitine can improve mental and physical energy, particularly in those with chronic fatigue.
• Alpha-Lipoic Acid (ALA): ALA is another potent antioxidant that supports mitochondrial health and energy production. It also helps protect your cells from oxidative stress, which can drain energy over time.

5. Hormonal Balance

Hormonal imbalances can also contribute to chronic fatigue, particularly issues related to thyroid function, sex hormones, and insulin resistance. Dr. Tannenbaum emphasizes the need to address hormonal health in anyone struggling with long-term fatigue.

Actionable Steps:

• Thyroid Health: Hypothyroidism (low thyroid function) can lead to constant fatigue, weight gain, and brain fog. If you suspect your thyroid is an issue, have your doctor check your TSH, free T3, and free T4 levels to ensure your thyroid is functioning optimally.
• Insulin Sensitivity: Insulin resistance can cause blood sugar swings, leading to energy crashes throughout the day. Reducing refined sugar and processed carbs, and incorporating more fiber, protein, and healthy fats, can help stabilize your blood sugar levels.
• Bioidentical Hormones: For women, hormonal imbalances related to perimenopause or menopause can lead to fatigue. Dr. Tannenbaum may recommend bioidentical hormone replacement therapy (BHRT) to help balance estrogen, progesterone, and testosterone levels.

6. Detoxifying the Body

Chronic fatigue can also be caused by toxin buildup in the body, from heavy metals, pesticides, or environmental pollutants. Dr. Tannenbaum highlights the importance of detoxification for those suffering from unexplained fatigue.

Actionable Steps:

• Support Liver Function: The liver is your body’s main detox organ. Supporting liver function with supplements like milk thistle, turmeric, and dandelion root can help improve detoxification pathways.
• Infrared Sauna Therapy: Saunas, particularly infrared saunas, help the body eliminate toxins through sweat. Regular sauna sessions can boost energy levels and improve overall well-being.
• Hydration: Drinking plenty of clean, filtered water is essential for detoxification. Staying hydrated ensures that toxins are flushed out of your system efficiently, which can improve energy.

The Holistic Path to Overcoming Chronic Fatigue

Dr. Tannenbaum’s approach to solving chronic fatigue is holistic, focusing on treating the root causes rather than just masking symptoms. By addressing nutritional deficiencies, restoring adrenal function, healing the gut, optimizing mitochondrial health, balancing hormones, and detoxifying the body, you can begin to regain your energy and vitality. Chronic fatigue is a complex condition, but with the right guidance and lifestyle adjustments, recovery is not only possible but sustainable.