Feeling tired and sluggish throughout the day can really impact your productivity and quality of life. Fortunately, there are many natural ways to boost your energy levels, including using certain herbs and spices.
Some herbs contain compounds that can help increase energy, relieve fatigue, and improve physical and mental performance. In this article, we will discuss 10 of the best herbs to boost energy so you can feel refreshed, focused, and ready to take on the day.
Best Herbs To Boost Energy
Ginseng
Ginseng is one of the most popular herbs used in traditional Chinese medicine. It contains ginsenosides, active compounds that can help reduce fatigue and improve concentration, memory, and physical stamina. Ginseng has adaptogenic properties, meaning it helps bring the body into balance and promotes vitality.
There are different types of ginseng including Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Research shows ginseng can lower oxidative stress, increase blood flow, and modulate the immune system. The recommended dosage of ginseng is 400-500 mg twice daily.
Rhodiola
Rhodiola rosea is an adaptogenic herb commonly used to fight mental and physical fatigue. It has been shown to help increase energy levels and endurance as well as reduce burnout and anxiety. Rhodiola supports healthy stress and cortisol responses in the body.
It also contains rosavin and salidroside, active compounds that support neurotransmitter levels to improve concentration. Rhodiola is especially useful for boosting energy levels during stressful times when you feel depleted. The standard dose is 400-600 mg daily.
Maca
Maca is a Peruvian root vegetable that can help increase strength, energy, and stamina. As an adaptogen, maca helps balance hormones and alleviates fatigue from stress or overwork. Maca contains antioxidants along with iron, iodine, copper, magnesium, and amino acids. It supports adrenal gland function to maintain optimal energy levels. Maca comes in powder form and the typical dosage is 1-2 tablespoons daily added to food or smoothies. It has a malty flavor.
Astragalus
Astragalus is a root used in Traditional Chinese Medicine to support immune function and vitality. It has antibacterial and anti-inflammatory effects. Astragalus contains polysaccharides, saponins, and flavonoids that help boost energy levels and reduce fatigue.
It supports adrenal gland function, digestion, and a healthy respiratory system. Astragalus can be taken as a supplement, broth, or herbal tea. The recommended dosage is 500 mg twice daily or as directed on the supplement label.
Guaraná
Guaraná is a South American plant that contains caffeine along with the stimulants theobromine and theophylline. It provides a gentle increase in energy without the jittery side effects of coffee. It also contains antioxidants that can boost mental focus. Guaraná is available in capsule or powder form. The typical dosage is 50-100 mg of caffeine from guaraná daily.
Turmeric
Turmeric is a bright orange spice that contains the active compound curcumin. Curcumin has potent anti-inflammatory, antioxidant, and immune-boosting effects. By fighting inflammation and oxidative stress, turmeric can provide sustained energy and improved concentration. Turmeric may also help counteract fatigue related to depression. Take 500-1000 mg of turmeric daily or use liberally in recipes.
Green Tea
Green tea contains caffeine along with L-theanine, an amino acid that works synergistically to promote alertness and focus without feeling jittery. L-theanine helps increase alpha brain wave activity which induces relaxation. Green tea also provides antioxidant polyphenols like EGCG that can ward off fatigue from oxidative stress. Drink 2-3 cups of green tea per day or take a green tea supplement with at least 200 mg EGCG.
Peppermint
Peppermint contains menthol, a compound that provides a soothing, cooling sensation and a pleasant minty aroma. It helps boost energy by relaxing gastrointestinal issues that can drain energy like gas, bloating, and indigestion. It also invigorates the senses to keep you alert. Enjoy peppermint tea or add a few drops of peppermint essential oil to water for an instant energizing boost.
Holy Basil
Also called tulsi, holy basil is an adaptogenic herb used in Ayurvedic medicine to counteract the effects of stress. In addition to lowering cortisol, holy basil contains antioxidants to fight free radical damage and support immune function. It can help increase physical and mental endurance while also inducing calmness. Add tulsi to tea blends or take 500 mg per day in capsule form.
Cacao
Pure cacao contains compounds that can elevate mood and promote sustained energy. It provides caffeine along with anandamide, known as the “bliss molecule”, to help combat fatigue and burnout. Cacao also contains magnesium, iron, and antioxidants. Make sure to choose raw cacao powder or beans rather than processed chocolate to reap the energizing benefits. Add cacao powder to smoothies or homemade energy balls.
Potential Benefits Of Herbs To Boost Energy
Using certain adaptogenic herbs and spices can have several advantages when it comes to boosting energy levels safely and naturally:
- Help counteract the effects of stress and burnout
- Support adrenal gland and hormonal function
- Increase mental and physical endurance
- Improve mood, focus, and motivation
- Reduce inflammation and oxidative damage
- Support cardiovascular health and circulation
- Enhance utilization of oxygen and nutrients
- Stimulate senses and provide antioxidant protection
- Help balance electrolytes and avoid dehydration
- Increase metabolism and fat burning
The unique combination of active compounds and nutrients in herbs like ginseng, Rhodiola, maca, and guarana provide sustained clean energy without aggressive stimulation. They help address fatigue at the root cause instead of just providing a temporary boost.
Herbs are also safer alternatives to relying on coffee, energy drinks, or stimulants which can be dehydrating and damaging to the adrenal glands when used long-term or excessively.
Conclusion
Fatigue caused by our busy modern lifestyles can really take a toll on our quality of life and health over time. Luckily there are many natural ways to fight fatigue and increase energy levels using herbs and spices.
Ginseng, Rhodiola, maca, astragalus, guaraná, turmeric, green tea, peppermint, holy basil, and cacao are some of the top herbs shown to help boost energy safely and effectively.
Adding these herbs to a healthy lifestyle can provide extended mental and physical stamina, improved focus and mood, stress relief, and protection against oxidative damage and inflammation.
Experiment with various adaptogenic herbs to determine which works best for your needs. Introducing more energy-boosting herbs into your diet and daily routine will help you feel recharged, refreshed, and ready to perform at your best all day long.
FAQ
A – The ideal time to take energizing herbs is typically first thing in the morning or early afternoon when your energy levels tend to dip. You can also take them as needed for an extra boost when feeling tired during the day. Just be mindful of taking them too late in the day as some herbs contain compounds that can delay sleep.
A – It depends on the herb and the method of ingestion. Capsule and powder supplements like Rhodiola, maca, and ginseng can start working within 30-60 minutes on an empty stomach. Teas, foods, and seasonings with energizing herbs like peppermint, green tea, and cacao will take a little longer as they need to be digested. Effects are usually noticeable within a couple of hours.
A – Herbs can be taken in many forms depending on your preferences. Popular options are capsules, powders, teas, tinctures, broths, and seasoning foods. Powders are versatile to add to smoothies, oatmeal, yogurt, etc. Teas allow you to get hydration as well. Experiment to see which forms work best for your lifestyle.
A – Most energizing herbs are safe and non-habit-forming to take daily, especially adaptogens. Rotate the types of herbs you use from day to day for best results. Take occasional breaks from any stimulatory herbs to avoid building tolerance over time. As always, follow dosage directions carefully.
A – Herbs are generally mild and well-tolerated but certain ones may interact with medications or exacerbate health conditions. Do your research first and consult your doctor if you have any concerns or preexisting conditions, particularly related to your heart or thyroid as some herbs can affect these systems. Start slowly with new herbs to assess their effects.
