Supplements That Help with Chronic Pain & Fatigue

Hi Friend,

I hope you have had a good week so far. Supplements, gosh, so may questions around this topic. This week I will give a no nonsense guide on what the evidence states, which ones to take and what to look out for to make sure you get a high quality one

RCT-Based Guidance + How to Choose the Right Ones

🧠 Magnesium (Glycinate or L-Threonate)

✅ Why It Helps

Magnesium supports nerve function, muscle relaxation, sleep, and cognitive clarity — all areas affected in chronic illness.

📚 RCT Evidence

• Glycinate: A double-blind RCT in fibromyalgia patients found that 100 mg/day of magnesium glycinate improved stress and pain over 30 days.
  → PMC9145501

• L-Threonate: An RCT in adults with poor sleep and low mood found that 1 g/day of magnesium L-threonate significantly improved sleep, mood, and cognitive performance.
  → PMID: 39252819

💊 What to Look For

• Dosage: 100–400 mg elemental magnesium daily

• Label Tips: Ensure it lists elemental magnesium (not just compound weight)

• Avoid: Magnesium oxide (poor absorption)

• Look for: Third-party tested, additive-free formulas

⚡ Coenzyme Q10 (CoQ10)

✅ Why It Helps

CoQ10 supports mitochondrial energy and reduces oxidative stress, two core issues in fibromyalgia and ME/CFS.

📚 RCT Evidence

• 300 mg/day improved fatigue, pain, and sleep in fibromyalgia patients over 40 days
  → PMID: 23458405

💊 What to Look For

• Form: Ubiquinol (the active, absorbable form)

• Dose: 100–300 mg/day

• Best Formats: Oil-based softgels (better absorption)

• Look for: USP or NSF certification

🐟 Omega-3 Fatty Acids (EPA/DHA)

✅ Why It Helps

Omega-3s reduce inflammation, modulate nerve signaling, and may improve pain in fibromyalgia.

📚 RCT Evidence

• 1.4 g/day improved pain and magnesium/calcium levels in fibromyalgia patients
  → PMID: 39377412

💊 What to Look For

• Ratio: ≥ 1000 mg EPA / 500 mg DHA

• Form: Triglyceride (TG) > Ethyl Ester (EE)

• Certifications: IFOS or third-party tested for mercury and purity

• Packaging: Dark bottles (omega-3s are fragile and oxidize easily)

☀️ Vitamin D3 + K2

✅ Why It Helps

Vitamin D supports muscle strength and immune regulation. K2 ensures calcium is deposited into bones, not arteries.

📚 RCT Evidence

• 50,000 IU/week of vitamin D3 improved pain and functioning over 8 weeks in fibromyalgia patients
  → PMID: 24438771

💊 What to Look For

• Form: D3 (cholecalciferol) + K2 (as MK-7)

• Dose: 1000–4000 IU D3 + 90–120 mcg K2/day

• Delivery: Oil-based softgels or drops

• Check: Ingredient list for artificial preservatives or dyes

🔋 Acetyl-L-Carnitine (ALCAR)

✅ Why It Helps

ALCAR supports mitochondrial energy and reduces nerve-related pain — especially in fibromyalgia.

📚 RCT Evidence

• 1500 mg/day for 10 weeks improved pain, mood, and overall health in fibromyalgia patients
  → PMID: 17543140

💊 What to Look For

• Form: Acetyl-L-Carnitine (not regular L-carnitine)

• Dose: 500 mg, 2–3x/day

• Look for: Additive-free, vegetarian capsule options

• Note: May be combined with alpha-lipoic acid for nerve support

🌼 Curcumin (from Turmeric)

✅ Why It Helps

Curcumin reduces inflammation and may help with generalised pain conditions.

📚 RCT Evidence

• 1500 mg/day of curcumin was as effective as ibuprofen in improving pain in osteoarthritis (relevant for inflammatory pain)
  → PMID: 19678780

💊 What to Look For

• Standardization: ≥95% curcuminoids

• Absorption: Enhanced with piperine (black pepper extract) or in liposomal form

• Dose: 500–1500 mg/day

• Watch out for: Artificial colorants and unnecessary fillers

Note: Always consult with a healthcare professional before starting new supplements, especially if you take medications or have complex health issues.

Members of my online community get weekly support, not just on supplements, but we are starting a movement. The platform will give access to the best therapist, a community forum and weekly check ins with coaches to actually help with chronic pain and fatigue conditions, If interested sign up below:

Regards

Dr Ahmed