When it comes to boosting energy and preventing fatigue, some specialized or adaptogenic herbs for energy can be more helpful in the long term compared to the short boost of energy you get from caffeinated beverages like coffee.
If you’re feeling tired, you might drink a cup of coffee for a pick-me-up. However, sometimes this can lead to feeling even more tired a few hours later. Sound familiar? Blame the caffeine.
Coffee can make you more stressed by increasing the levels of stress hormones (like cortisol and adrenaline) in your body, and it can also cause low blood sugar. Instead of having the intended effect, the combination has the opposite effect. The good news? Coffee isn’t the only way to boost energy.
Herbs can help give you a more sustainable boost than other energy sources, helping you cope with stress and feel better in the long run.
Some herbs can help improve your focus, performance, and stamina. Herbs have long been used to help the body stay balanced and stressed.
If you’re looking for a way to increase your energy levels, and if you’re generally healthy and have been cleared by a doctor, these natural energy solutions could be what you’re looking for.
What is considered normal fatigue and what’s not?
Some fatigue during the day and in the evening is normal, according to Svetlana Stivi, MD, a Parsley Health Los Angeles physician.
A certain amount of natural fatigue is needed to help regulate our sleep and wake cycles. The body feels a sense of heaviness and sleepiness when it is time to sleep, which lets us know when it is time to go to bed. If you are constantly tired and it is affecting your ability to do your normal tasks, then you should see a doctor, according to Dr. Stivi.
She says that if a patient has a noticeable change in energy levels and reports that they still feel tired all the time, she often starts to look for an underlying cause.
Herbs for Energy That Will Last
1. Maca
The primary benefit of maca is that it provides a boost of energy. This is due to the fact that it is high in nutrient density and helps the body adapt to various environmental stressors. Studies have found evidence that HCG can help improve endurance, mood, and libido.
This herb gives natural energy boosts that are popular among athletes looking for a temporary performance edge.
Maca supplementation may improve cyclists’ performance, but more research is needed to draw more concrete conclusions.
Maca appears to improve energy levels and libido. It’s not advisable to take maca (or most other adaptogens) for extended periods of time.
If you have a thyroid disorder, you should be cautious with maca and consult your doctor since it contains goitrogens, which can affect iodine levels in the body if consumed raw (for that reason, it is best to opt for gelatinized maca over raw maca).
You should check with your doctor before using maca if you have a psychiatric disorder such as depression or anxiety. Maca may help with stress and fatigue, but it is not suitable for everyone.
2. Holy Basil
Holy basil is one of the recommended herbs for energy, as it can increase endurance and help the mind and body cope with stress.
It can be consumed in many different ways, such as tea or extract form, and is often added to supplements to help with stress and anxiety because it has adaptogenic qualities which help to maintain mental balance and allows the body to recover from stress.
Studies have shown that it can help protect your body from various types of stress, including environmental stress from pollutants and heavy metals, as well as physical stress from overexertion.
According to research, 500mg of holy basil extract can help reduce anxiety, depression, and stress by normalizing blood sugar levels, blood pressure, and lipid levels, and also improving cognitive function.
The fact that holy basil has anti-inflammatory and antimicrobial qualities is great news for your immune system and overall health.
Several clinical studies in 2017 found that holy basil is effective in promoting immunity and fighting infection.
Due to its ability to keep the body strong, healthy, and energized, holy basil is often used as a natural method of healing wounds and infections.
While it is generally safe to use, always check with your doctor before adding it to your routine.
3. Ashwagandha
Ashwagandha is a very popular medicinal herb that has been used for energy for around 3,000 years, however, ashwagandha is only now becoming popular in the wellness community.
This supplement not only provides a boost of energy, but it can also help regulate cortisol levels and reduce inflammation. This herb has also been found to help people build muscle mass and strength, especially for those who are already resistance training. This can help contribute to more energy.
Ashwagandha improves your ability to handle stress, both mentally and physically, so you’re less likely to crumble under pressure.
The research suggests that it works by regulating the chemical signaling within the nervous system, cutting off the pathway that recognizes stress, and reducing the body’s perception of fatigue.
This is helpful because it reduces how you experience fatigue, making you feel less tired even if you are physically tired from a tough workout.
Before taking ashwagandha, it is important to consult your doctor or health coach to see if it is right for you. This is because it can interact with some medications and conditions.
4. Rhodiola
Rhodiola is a plant that’s root can help boost energy and relieve fatigue. The plant works in a variety of ways to help the body. This product can help to relax your body’s response to stress, so that you do not use up energy on things like stress or anxiety that might happen during the day.
This herb is helpful for people who are chronically stressed or have high cortisol levels because it decreases the cortisol response.
However, the effectiveness of rhodiola is still relatively new and there is some evidence that contradicts the findings. More research is needed to draw any conclusions.
Another recent study found that rhodiola can help people who are experiencing symptoms of burnout, such as emotional exhaustion, decreased performance in work or life tasks, mood disorders, and overall fatigue.
This could be due to one of the beneficial effects of rhodiola, which is that it enhances alpha waves in your brain, making you feel calm and less stressed.
This is not a fast solution, and you should anticipate taking it for two to three months before you experience any benefits. Rhodiola is particularly helpful for fatigue related to mild depression.
Ginseng use may cause insomnia, diarrhea, and increased heart rate and blood pressure. This herb can have negative interactions with common medications, such as those used to treat diabetes, depression, and heart disease.
5. Ginseng
The herb ginseng is taken as a supplement to boost energy levels. It is a popular choice, and is well known for its effects. This herb has also been shown to improve brain function, making it a popular choice for those looking to improve their sports and mental performance.
Panax ginseng is the most widely studied type of ginseng in human trials. Ginseng is believed to improve performance and energy levels due to the presence of ginsenosides, eleutherosides, and ciwujianosides.
Supplements containing ginseng have been shown to improve physical performance, offer anti-fatigue properties, and boost mental alertness in a number of human studies.
The compounds in ginseng have been shown in research studies to improve alertness and concentration.
Ginseng use may cause insomnia, diarrhea, and increased heart rate and blood pressure. This herb can have negative interactions with common medications, such as those used to treat diabetes, depression, and heart disease.
Sage may improve cognitive function in adults, according to research. Many of the plant compounds found in rosemary are responsible for its impressive medicinal properties, including luteolin, rosmarinic acid, camphor, quercetin, and apigenin.
Sage has mood-boosting, alertness-enhancing, memory-improving effects when taken as a supplement, according to studies on both young and old healthy adults.
A study of 36 healthy adults found that using 50 microliters of sage essential oil improved memory and attention skills. It not only reduced mental fatigue, but it also increased alertness over a 4 hour period.
Sage has been shown to have a powerful effect on inhibiting acetylcholinesterase. This enzyme breaks down acetylcholine, which is a neurotransmitter that affects brain function, including memory, attention, and motivation.
AChE inhibitors improve cognitive function by increasing the availability of acetylcholine in the brain.
Sage may help improve mood, alertness, and attention span when taken as a supplement, as well as reducing fatigue in adults.
7. Guarana
Guarana is a plant that is native to Brazil and is often used as an ingredient in energy drinks and supplements because it has stimulating effects. This beverage contains a range of chemicals that may have positive effects on energy and brain function, like caffeine, saponins, and tannins.
Guarana extract may help improve attention, alertness, and memory performance when taken in doses ranging from 37.5 to 300 mg, although results from human studies are mixed.
A small study found that guarana may help reduce perceived exertion and improve athletic and cognitive performance in pentathlon athletes.
Guarana is generally considered safe, but it may cause side effects like increased heart rate and anxiety when taken in high doses.
Guarana has been shown in some studies to improve brain function, and help with attention, alertness, and memory performance.
8. Bacopa Monnieri
Bacopa monnieri is a plant that thrives in humid, swampy regions across South Asia. Ayurvedic medicine uses brahmi to treat anxiety, insomnia, and memory issues.
The benefits of Bacopa monnieri for cognitive function are thought to be due to its high concentration of triterpenoid saponins. These saponins, called bacosides, have been shown to have neuroprotective and cognitive-enhancing properties.
The plant under study is shown to improve cognitive function and vigilance.
A review of 9 studies that included 518 people found that supplementing with Bacopa monnieri extract daily improved brain function, especially the speed of information processing and reaction time.
Bacopa monnieri is not known to be harmful, but some people may experience digestive problems, and it may interact with some medications.
Bacopa monnieri is a plant that contains triterpenoid saponins, which are known as bacosides. Bacosides are believed to have brain-function-boosting effects.
9. Peppermint
The scent of peppermint oil may help improve energy, mood, athletic performance, and alertness.
Essential peppermint oil has been shown to reduce fatigue, improve alertness and memory, and give a boost of energy in several studies. A study with 144 participants found that the scent of peppermint essential oil can increase alertness and improve memory.
Peppermint essential oil has a good safety profile. Even though they can be beneficial, you should always talk to your healthcare provider before consuming any essential oils, as taking too much of certain ones can be poisonous.
Inhaling peppermint essential oil can improve your memory, energy levels, and alertness.
Rosemary essential oil may help improve cognitive performance, just like peppermint. So, rosemary essential oil, when inhaled, can have an direct impact on the brain neurological activity.
This study found that exposure to rosemary essential oil can improve cognitive performance, including speed and accuracy.
A study with 8 adults found that drinking 250 mL of water with rosemary extract helped them do better on computerized thinking tests.
The research shows that inhaling rosemary essential oil or taking it as a supplement may help to improve cognitive performance.
Conclusion
The key to maintaining energy and focus throughout the day is to live a healthy lifestyle that involves eating a nutritious diet, getting enough sleep, and participating in stress-reducing activities like exercising.
Additionally, certain herbal supplements, if they are effective, could improve your energy and brain function.
Before adding any of the herbs on this list to your diet, it is important to speak with your healthcare provider as they can cause side effects if not taken properly and can interact with common medications.
