Natural Supplements for Hypersomnia (and Fatigue): An Evidence-Based Guide

Hypersomnia, a condition characterized by excessive daytime sleepiness and prolonged nighttime sleep, can significantly impact daily life. While conventional treatments exist, many individuals seek natural alternatives to manage their symptoms. This article explores researched-backed natural supplements that have shown promise in alleviating hypersomnia. We’ll delve into key studies supporting their effectiveness, recommended dosages, and practical strategies for incorporating them into your routine.

It’s important to note that hypersomnia shares many symptoms with other conditions, such as chronic fatigue syndrome. Therefore, research on supplements for fatigue can also be insightful due to this overlap.

Understanding Hypersomnia

Hypersomnia can stem from various underlying causes, including sleep disorders, medical conditions, and lifestyle factors. It manifests as excessive daytime sleepiness, even after adequate or prolonged nighttime sleep, often accompanied by difficulty waking up and maintaining alertness during the day. Addressing hypersomnia typically involves improving sleep hygiene, managing stress, and, in some cases, exploring natural supplements.

Overview of Natural Supplements for Hypersomnia

1. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb known for its ability to combat fatigue and improve mental performance. Adaptogens are a group of natural herbal preparations that help the body handle mental exhaustion, improve focus, and increase mental stamina during times when performance is typically decreased [1]. Studies show that Rhodiola Rosea (specifically the SHR-5 extract) significantly improves attention, cognitive function, and mental performance in people experiencing fatigue and chronic fatigue syndrome [1].

Adaptogens help the body maintain balance (homeostasis) by affecting the hypothalamic-pituitary-adrenal (HPA) axis, which is a central part of the stress response system. They influence various stress-related proteins and molecules in the body, such as Hsp70 (a stress-sensor protein), JNK1 (a stress-activated protein), DAF-16 (a transcription factor), cortisol (a stress hormone), and nitric oxide (NO). Adaptogens increase the levels of Hsp70, which helps cells survive stress and prevents harmful effects like increased NO levels and decreased energy (ATP production). This leads to better performance and endurance [1].

One study highlighted the potent effects of Rhodiola Rosea on reducing fatigue and enhancing mental performance, especially under stressful conditions. This double-blind, placebo-controlled, cross-over study involved 56 young, healthy physicians who experienced significant mental and physical fatigue due to night duty [2]. Participants taking Rhodiola Rosea extract showed notable improvements in cognitive functions such as associative thinking, short-term memory, calculation, concentration, and speed of audio-visual perception. The Fatigue Index, a measure of overall mental fatigue, significantly improved in the treatment group compared to the placebo group [2].

The study used a standardized extract of Rhodiola Rosea (SHR-5) at a dosage of 170 mg per day, containing approximately 4.5 mg of the active compound salidroside. This dosage effectively improved mental performance and reduced fatigue without any adverse effects [2].

2. Ginseng

Ginseng is another well-known adaptogenic herb that has been used for centuries to improve energy levels and combat fatigue. It may help reduce excessive daytime sleepiness by enhancing physical and mental performance. Recent research has shown that a single dose of Panax ginseng, a traditional herbal treatment, can significantly improve cognitive performance in healthy young adults [3]. The study involved 30 participants who completed a series of cognitive tests before and after taking either a placebo, 200 mg of Panax ginseng (G115), or 400 mg of G115 [3].

Using a double-blind, placebo-controlled, balanced crossover design, the participants undertook a 10-minute test battery that included tasks like Serial Threes and Serial Sevens subtraction, Rapid Visual Information Processing, and a mental fatigue scale. Blood glucose levels were measured at various points to explore the potential link between ginseng's cognitive benefits and its glycaemic properties. The results revealed that both the 200 mg and 400 mg doses of Panax ginseng led to significant reductions in blood glucose levels at all post-treatment measurements [3]. Participants showed significant improvements in the Serial Sevens subtraction task and reported a marked reduction in subjective mental fatigue during most of the post-dose testing sessions. These findings suggest that Panax ginseng can enhance cognitive performance and alleviate mental fatigue during sustained mental activity. The study proposes that these benefits may be related to the extract's ability to regulate blood glucose levels, providing a potential mechanism for its cognitive-enhancing effects [3].

3. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a naturally occurring antioxidant that plays a crucial role in cellular energy production. It has been studied for its potential to reduce fatigue and improve energy levels, which may help manage hypersomnia. A 2024 study published in the International Journal of Molecular Sciences reviewed the potential effectiveness of CoQ10 supplementation for chronic fatigue conditions, including hypersomnia and post-viral fatigue syndrome (PVFS) [4].

These conditions are characterized by severe fatigue, muscle and joint pain, cognitive impairments, and other symptoms that worsen with minimal exertion. Recent research has focused on mitochondrial dysfunction as a potential cause, suggesting that CoQ10 supplementation could help manage these conditions by improving mitochondrial function [4]. CoQ10 is vital for mitochondrial function, serving as an electron carrier in the mitochondrial respiratory chain and protecting cells from oxidative damage. Studies have indicated that CoQ10 supplementation can improve mitochondrial function and reduce oxidative stress, potentially alleviating symptoms of PVFS. Research has shown that CoQ10 can improve energy levels, reduce fatigue, and enhance overall quality of life in patients with mitochondrial dysfunction [4].

Several studies have investigated the effects of CoQ10 on PVFS. For instance, a randomized controlled trial found that 200 mg/day of CoQ10 significantly improved fatigue perception and quality of life in ME/CFS patients [4][5]. Another study reported that 400 mg/day of CoQ10 improved overall fatigue severity and antioxidant capacity in ME/CFS patients [4][6]. These findings suggest that CoQ10 can be an effective supplement for managing symptoms of PVFS [4].

4. L-Carnitine

L-Carnitine is an amino acid derivative involved in energy production. It has been studied for its potential to reduce fatigue and improve energy levels, making it a promising supplement for managing hypersomnia and chronic fatigue. To explore the benefits of Acetyl L-Carnitine (ALC), researchers conducted a study involving 96 elderly participants aged 71 to 88 years. The participants, who met specific criteria for chronic fatigue, were assessed for physical and mental fatigue using standardized scales. The study aimed to determine the efficacy and tolerability of ALC in reducing fatigue and improving both cognitive and functional status [7].

The findings were promising. After 60 days of taking 1200 mg/day of ALC, participants experienced significant reductions in fatigue levels. Physical fatigue decreased by 6.2 points, mental fatigue by 2.8 points, and the overall severity of fatigue dropped by 21 points. Additionally, there were notable improvements in functional status (16.1 points) and cognitive functions (2.7 points). Compared to the control group, those taking ALC showed marked improvements in several areas, including a 27% reduction in muscle pain, a 51% decrease in prolonged fatigue after exercise, and a 28% reduction in sleep disorders. These changes were statistically significant, highlighting ALC's potential to enhance the quality of life for elderly individuals suffering from chronic fatigue [7].

L-Carnitine is also essential for muscle energy production, and its deficiency can lead to muscular fatigue. Researchers conducted a study to evaluate the effects of L-Carnitine supplementation on fatigue in adult celiac disease patients, for whom fatigue is a common symptom. This randomized, double-blind, placebo-controlled study involved 60 participants, with 30 receiving 2 grams of L-Carnitine daily for 180 days and the other 30 receiving a placebo. The participants underwent various clinical assessments and completed questionnaires to measure fatigue, depression, and overall health status. Additionally, OCTN2 levels, the specific carnitine transporter in intestinal tissue, were measured [8]. The results demonstrated that L-Carnitine significantly reduced fatigue levels in the treatment group compared to the placebo group. Fatigue, as measured by the Scott-Huskisson Visual Analogue Scale for Asthenia, showed a notable decrease in the L-Carnitine group (p=0.0021). Moreover, OCTN2 levels were found to be lower in untreated celiac patients but increased after dietary adjustments in both treatment groups, suggesting improved carnitine absorption [8].

In conclusion, the study found that L-Carnitine therapy is a safe and effective treatment for reducing fatigue in celiac disease patients. The involvement of L-Carnitine in muscle energy production and its reduced absorption due to decreased OCTN2 levels may explain the fatigue experienced by celiac patients. The observed increase in OCTN2 levels with dietary intervention likely enhances carnitine absorption, contributing to the efficacy of L-Carnitine treatment. This research highlights the potential of L-Carnitine as a therapeutic option for managing fatigue in individuals with celiac disease [8].

5. Vitamin B12

Vitamin B12 is essential for maintaining healthy nerve function and energy production. Deficiency in this vitamin can lead to fatigue and excessive sleepiness, making supplementation beneficial for individuals with hypersomnia. One review examined the link between low levels of vitamin B12, neurodegenerative diseases like Alzheimer's, vascular dementia, and Parkinson's disease, and cognitive impairment. It also looks into how certain conditions and medications, such as vegetarianism and metformin use, can lower vitamin B12 levels, thereby increasing the risk of cognitive decline.

The review analyzes evidence from 43 studies to determine whether vitamin B12 therapy can help with cognitive impairment and dementia [9]. The findings show that vitamin B12 levels that are low but still within a subclinical range (<250 ρmol/L) are linked to an increased risk of several neurodegenerative diseases. When vitamin B12 levels drop below 150 ρmol/L, there is a clear association with cognitive impairment. High-dose vitamin B12 supplements (1 mg daily), whether taken orally or through injections, were effective in correcting these deficiencies. However, improvements in cognition were only noted in patients who had a pre-existing deficiency [9].

In conclusion, low vitamin B12 levels are associated with neurodegenerative diseases and cognitive impairments. While vitamin B12 therapy can reverse some forms of dementia caused by deficiency, it does not improve cognitive function in individuals without a pre-existing deficiency. The study suggests that more extensive clinical trials are needed to better understand the relationship between vitamin B12 levels and neurodegenerative diseases. This therapy is both safe and affordable, making it a viable option for those with documented deficiencies [9].

Another study explored the relationship between vitamin B12 deficiency, fatigue, and depression in patients who have experienced a lacunar stroke. Lacunar strokes are small strokes that affect deep parts of the brain, often leading to cognitive and physical challenges. Researchers observed that a significant number of these patients also suffer from vitamin B12 deficiency, which is known to impact brain health and mood [10]. The study involved 40 patients who had their first lacunar stroke. They were assessed three months post-stroke for vitamin B12 levels, fatigue, and depression using self-report questionnaires. The presence of white matter lesions (WMLs) in the brain, which are associated with cognitive decline and mood disorders, was also evaluated through MRI scans [10].

The findings revealed that patients with vitamin B12 deficiency (33% of the sample) reported significantly higher levels of fatigue and depressive symptoms compared to those with normal B12 levels. Specifically, 84.6% of B12-deficient patients experienced severe fatigue, compared to 22.2% of those without the deficiency. Similarly, depressive symptoms were more prevalent in the B12-deficient group [10]. The study's regression analyses indicated that the association between vitamin B12 deficiency and severe fatigue and depression was significant, even after adjusting for age and the presence of extensive WMLs. This suggests that low B12 levels independently contribute to these conditions in stroke patients [10].

Conclusion

In conclusion, hypersomnia, characterized by excessive daytime sleepiness and prolonged nighttime sleep, significantly affects daily life. While traditional treatments are available, many seek natural alternatives to manage their symptoms. This article has explored several researched-backed natural supplements that show promise in alleviating hypersomnia, including Rhodiola Rosea, Ginseng, Coenzyme Q10 (CoQ10), L-Carnitine, and Vitamin B12. Each supplement has unique properties and mechanisms that can potentially improve sleep quality, reduce fatigue, and enhance overall cognitive and physical performance.

Rhodiola Rosea, an adaptogenic herb, has been shown to reduce fatigue and improve mental performance, particularly under stress. Studies highlight its ability to enhance cognitive functions and overall mental clarity, indirectly supporting better sleep patterns and reducing insomnia severity. Similarly, Ginseng, another adaptogen, has demonstrated significant improvements in cognitive performance and reductions in mental fatigue, with effects potentially linked to its regulation of blood glucose levels.

CoQ10, a crucial antioxidant for cellular energy production, has shown potential in managing conditions characterized by severe fatigue, such as chronic fatigue syndrome and long COVID. Its role in improving mitochondrial function and reducing oxidative stress can help alleviate symptoms of hypersomnia. L-Carnitine, essential for muscle energy production, has been effective in reducing physical and mental fatigue, particularly in elderly individuals and those with conditions like celiac disease.

Vitamin B12 is vital for maintaining healthy nerve function and energy production. Deficiencies in this vitamin can lead to fatigue and excessive sleepiness. Studies have shown that B12 supplementation can improve energy levels and cognitive functions in those with documented deficiencies, highlighting its potential as a treatment option for hypersomnia.

Overall, these natural supplements offer promising alternatives or complementary options for managing hypersomnia and fatigue.

 

References

[1] https://pubmed.ncbi.nlm.nih.gov/19500070/

[2] https://www.medref.se/rosenrot/darbinyan.pdf

[3] https://pubmed.ncbi.nlm.nih.gov/15982990/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10779395/pdf/ijms-25-00574.pdf

[5] https://www.ncbi.nlm.nih.gov/pubmed/35994177

[6] https://www.ncbi.nlm.nih.gov/pubmed/35229657

[7] https://pubmed.ncbi.nlm.nih.gov/17658628/

[8] https://pubmed.ncbi.nlm.nih.gov/17693145/

[9] https://pubmed.ncbi.nlm.nih.gov/22221769/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262813/pdf/pone.0030519.pdf

*These statements have not been evaluated by the Food and Drug Administration. Healthmasters' products are not intended to diagnose, treat, cure, or prevent any disease.