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Do you often wake up feeling exhausted?
Do you constantly find yourself reaching for coffee or energy drinks?
Having low energy can be a huge challenge. Your inbox is overflowing with e-mails, your phone is buzzing with calls and messages, household chores are piling up, and all you want is to get some rest.
Sometimes, it just feels like caffeine is the only thing that can help...
However, caffeine and sugar are only temporary solutions. In fact, too much coffee can make you feel even more exhausted and stressed.
Want to maintain energy throughout the day, without having to rely on caffeine or sugar?
Try some of these energy-boosting herbs!
11+ Energy Boosting Herbs
#1. Ashwagandha
Ashwagandha is a very important herb in Indian Ayurvedic medicine due to its various health benefits.
It is a great natural way to boost your energy and vitality. Ashwagandha improves the health of the mitochondria and adrenal glands, both of which are responsible for your energy levels.
If you are also feeling very stressed, Ashwagandha can help by reducing the levels of cortisol in your body, which is a hormone related to stress. This ancient herb will give you a sense of focus and calmness to help you get through a stressful day.
By taking Ashwagandha, you will notice that you will be in a much better mood and enjoy better physical and mental health.
The Bottom Line
Ashwagandha is best for people experiencing high levels of anxiety and stress, and those in need of a natural boost of energy. The herb is safe to take for most people, at a dose of 400-500 mg capsules one to two times a day.
#2. Maca
Maca, a herb native to Peru, is a natural aphrodisiac that promotes energy and vigor.
Maca root powder is a key ingredient in energy supplements for athletes and bodybuilders. It is a good source of carbs and has low-fat content. Maca is incredibly rich in important vitamins and minerals, such as vitamin C, iron, and copper, making it a great treat for your immune system.
Besides giving you more energy and endurance, this adaptogenic herb will also help your body deal with stress, anxiety, and depression, improving your mental health.
It also has a positive effect on reproductive health and fertility as it is a great hormone balance supplement that also boosts your libido. So, if you feel like you want a performance boost in and out of the bedroom, this would be a great solution for you.
The Bottom Line
Maca is used by men who want to rev up their sex drive, endurance, strength, and overall energy levels. Whereas, for women, Maca can balance hormones, improve libido, and reduce menopausal symptoms. Take 1 teaspoon, or from 3 to 3.5 grams daily to see these beneficial effects.
#3. Rhodiola Rosea
Rhodiola Rosea is another adaptogenic herb that fills you up with energy and stamina (and it also even improves your mood!).
What’s so great about adaptogenic herbs is that, unlike other energy stimulants, they help you manage an above-average work capacity over a longer period of time. So, rather than having a few hours of extra energy and experiencing a crash afterward, you will have steady energy levels throughout the day.
Rhodiola Rosea will not only help you stay focused and energized but also improve your sleep quality and make you feel refreshed when you wake up.
The Bottom Line
Rhodiola is best for those who want to improve their physical and mental performance, resilience, focus, and mood. Take the supplement on an empty stomach, but not before bedtime, because it has a stimulating effect that can disrupt your sleep. The recommended dosage is 100 to 200 mg in capsules or tablets a day.
#4. Dandelion Root
Dandelions are not all about making wishes. However, if your wish is to have more energy, it might just come true.
Dandelion root has the wonderful property to make you feel calmer and more content, yet very energized. It helps relieve your body and mind of the fatigue that has built up from all the stress.
It is very rich in fiber, which helps slow down the absorption of sugar in the bloodstream and balances your blood sugar level.
Dandelion root also has antioxidant and antibacterial properties, making it great for skin problems and different infections.
So, if you want stronger bones, glowing skin, and more energy, consider making some dandelion root tea. You can also find dandelion root in our supplement A Little Pick Me Up, where we have combined it with other high-quality herbs to give you that energy boost you need.
The Bottom Line
Dandelion root helps ease feelings of stress, and fatigue, soothes the digestive system, treats high blood pressure, and strengthens the immune system. It’s available in drugstores as a vitamin supplement, tincture, tea, extract, and powder. For dosage and preparation guidelines, read the package and follow the manufacturer’s instructions.
#5. Eleuthero
Eleuthero (also known as Siberian Ginseng) alleviates stress-related fatigue without that afternoon slump. Studies have shown that it boosts endurance and metabolism. Eleuthero is also used in medicine to achieve greater bone and muscle strength.
This adaptogenic herb balances your stress hormone levels and has a positive effect on your mental health.
Eleuthero also supports cardiovascular health and balances blood sugar.
The Bottom Line
Because eleuthero is an adaptogen, it’s best for treating stress-related fatigue, and increasing mental and physical endurance. Take 3 to 6 grams per day, in the morning or between meals.
#6. Schisandra berries
Schisandra is an Asian adaptogenic herb that is known to improve physical endurance and cognitive function. This natural food for the mind and the body will keep you focused and energized, flying through your daily tasks.
Schisandra berries also do wonders for your immune system and bring relief from stress and depression symptoms.
The Bottom Line
Schisandra berries are full of antioxidant properties that help stimulate the immune system, regulate blood sugar levels, and increase lifespan. These berries can also improve hot flashes and other menopausal symptoms in women. You can use it as:
- Tea using dried Schisandra berries. Drink 3-4 times a day.
- A Schisandra berry supplement, twice a day.
- A drink diluted with Schisandra berry tincture, 2-3 times a day.
#7. Asian Ginseng
Asian ginseng (also known as Panax ginseng) grows in Korea, northeastern China, and eastern Siberia. This plant is wonderful for your adrenal gland health as it helps you feel less stressed and brings you natural energy.
It also has a positive effect on your cognitive function, improving memory and thinking skills.
Asian ginseng can also help with some reproductive problems and reduces the risk of getting a cold or the flu.
The Bottom Line
Asian ginseng is best for fighting off stress and disease, as well as improving physical stamina, energy levels, memory, and overall health. It can be eaten raw or steeped in water for several minutes to make a tea.
#8. American Ginseng
American ginseng, similar to Asian ginseng, fills you with energy and improves your immune system.
This plant has a positive impact on the brain, helping you focus and memorize better.
Studies show that it helps with blood sugar regulation.
The Bottom Line
American ginseng is best for a boost of energy, stress reduction, and lower blood sugar levels. It can be consumed the same way as Asian Ginseng - raw or as tea.
#9. Bacopa
Bacopa (also known as Brahmi) has been used in Ayurvedic medicine for centuries to improve cognitive function and reduce stress and anxiety.
This herb promotes neuron communication by stimulating the growth of your nerve cell endings. Thanks to these properties, Bacopa extract leads to better brain function by improving memory and focus while it also calms down your nerves.
It is also a great antioxidant.
The Bottom Line
Bacopa contains powerful antioxidants that reduce inflammation, calm down nerves, boost brain function, and prevent anxiety. Take 300 to 450 mg per day, as a capsule and/or tea.
#10. Rehmannia
Rehmannia is a beautiful flowering plant that has been widely used in traditional Chinese medicine for over 2,000 years.
Chinese practitioners believe that to achieve good health, there has to be a balance of the two opposing forces in the human body - yin and yang. What makes Rehmannia special is that it is thought to “balance the yin”. As such, it is used to treat conditions caused by yin deficiency, such as allergies, insomnia, high blood pressure, cancer, etc.
Rehmannia helps the body get rid of the fatigue that comes from stress, leading to a better mood and higher, stable energy levels.
The Bottom Line
Rehmannia is specifically good for treating complications caused by yin deficiency such as anemia, allergies, insomnia, high blood pressure, and diabetes. Its roots can be brewed to make tea or you can take the herb orally as a supplement. Follow specific directions on the product labels.
#11. Skullcap
Skullcap is a great remedy for anxiety, which is a common cause of fatigue.
Its calming effect helps you sleep better.
It’s called “skullcap” because its blue flowers resemble the helmets of European medieval soldiers. Despite the scary name, skullcap is actually a beautiful plant with a sweet taste, which makes for a wonderful tea. You don’t have to take it only in the evening, though - unlike other calming herbs like chamomile and valerian, skullcap simply soothes your nerves without making you sleepy.
Skullcap also reduces inflammation in the body which makes it suitable for conditions such as fever and skin infection.
It also helps with epilepsy, high cholesterol, and other conditions.
The Bottom Line
Skullcap is best for relaxation, and protection against neurological disorders such as Alzheimer’s, Parkinson’s, and anxiety. You can drink it as a tea up to 3 times a day.
#12. Sage
Sage (also known as salvia) contains a variety of active compounds such as luteolin, camphor, and quercetin, which improve cognitive function and protect against neurodegenerative diseases.
AchE is an enzyme that breaks down ACh (acetylcholine), a neurotransmitter that is very important to proper brain function. By being a powerful AchE inhibitor, sage improves the availability of acetylcholine in the brain, helping you learn and memorize faster and better and boosting your motivation and concentration. Thus, sage is widely used as a supplement for better mood, attention, and memory.
So, if you’re feeling like your tiredness is causing your brain to “block” at times, sage could be a good, natural solution to the problem.
A Little Pick Me Up
A Little Pick Me Up is a plant-based supplement that supports you by:
- Powering up your brain and stimulating your focus
- Offering a caffeine and stimulant free formula
- Calming down nerves so that you feel content, yet energized
- Unlocking your wellspring of pure, happy energy without the jitters
Try it risk free with our 60-Day Money Back Guarantee.
As a popular cooking ingredient with a strong aromatic flavor, it is an easy and beneficial addition to your diet.
The Bottom Line
If you’re looking for a natural way to relieve headaches, reduce oxidative stress, support your digestion, increase energy levels, and improve your mood, then sage is a great alternative. Some ways to benefit from the herb include:
- Light a sage and let it burn for 20 seconds to cleanse your house and relieve stress.
- Sprinkle it as garnish on soups.
- Add a couple of drops to tea, smoothies, and other drinks.
#13. Peppermint
Peppermint is a very popular natural remedy to stress and fatigue.
Due to its pleasant flavor and scent, peppermint tea is a favored way to get a fresh start of the day. Just like the rest of the energy-boosting herbs we’ve covered in this article, Peppermint boosts your mood and energy.
It will also work wonders on your sleep quality and provide relief for tension headaches, migraines, clogged sinuses, menstrual cramps, digestion problems, and many more.
Peppermint scent itself has an invigorating effect, improving alertness and memory.
The Bottom Line
Peppermint is best known for its calming and energy-boosting effects. The herb also treats menstrual pain, indigestion, nausea, and IBS. To gain these benefits you can use 1-2 capsules of peppermint oil before meals, or make peppermint leaves into tea, and drink 2-3 cups a day.
#14. Rosemary
Rosemary is another herb with a wonderful, refreshing scent that awakens your brain and helps you complete tasks faster and with higher accuracy.
It’s rich in antioxidants and anti-inflammatory compounds and promotes better vision and digestion.
This herb is a good source of iron, calcium, and vitamin B6, making it not only an aromatic but also a healthy addition to your kitchen.
The Bottom Line
If you need help reducing inflammation, boosting your immune system, and improving blood circulations, add Rosemary as seasoning to dishes such as soups, salads, meat, grains, and more.
#15. Cordyceps
Cordyceps is an adaptogenic fungus that is known for its ability to boost your energy and stamina and help with post-workout recovery. Cordyceps leads to an increase in the production of the molecule adenosine triphosphate (ATP) in the body. This delivers more energy to the muscles, leading to an improvement in sports performance.
Cordyceps is also extremely popular due to its positive effect against many types of cancer and its ability to reverse the negative effects of certain cancer therapy.
Along with anti-inflammatory and anti-aging properties and many more, cordyceps is truly a wonder in medicine.
The Bottom Line
Cordyceps are great if you want to boost your energy, fight inflammation, and gain anti-aging properties. Typically, it’s best to take a daily 3-6 grams of a cordycep supplement but always check the specific dosing instructions on the package.
How to Fix Low Energy - 5 Other Tips
Taking herbs is a great natural way to fix low energy. However, if you want a significant improvement in your energy levels, you should combine that with some lifestyle changes.
We’ll get you started with 5 useful tips on how to boost your energy.
#1. Work Out
When you have low energy, getting out of bed and exercising might seem like absolute torture. However, you’ll be doing your body a huge favor.
When you exercise, your body produces more endorphins, which leads to this amazing feeling of euphoria at the end of your workout. In this way, exercising boosts your mood and gets you in much better shape to get through the rest of your day.
Not to mention it’s better for your overall health, both physical and mental.
So, what are you waiting for? Get moving!
#2. Eat a Balanced Diet
You know what they say - it’s 70% diet and 30% exercise. Even if you’re not the sportiest person out there, it really matters what food you put into your body.
A well-balanced diet generally includes whole grains, fruits, seeds and nuts, lean meats, leafy greens, dairy and eggs, and fish.
Make sure your diet includes enough vitamins such as B1, B2, B6, B12, C, D and K, as well as minerals like iron, potassium, and magnesium, as these are essential for staying energized.
If you are feeling tired, you might be tempted to grab a sugary snack, but the energy it will provide you with won’t last long. So, try to avoid sugary snacks, soda, fast food, deep-fried and processed food, refined grains, and… yes, you guessed it. Coffee.
Let us explain.
Caffeine forces your adrenal glands to produce more stress hormones to keep you energized. Consuming large amounts of it regularly will put a huge strain on your body, leading to additional exhaustion and stress. Therefore, you’re better off reducing your caffeine intake as much as possible.
Still not convinced? You might want to check out our article on adrenal fatigue and coffee.
#3. Prioritize your tasks
Exhaustion often comes from a large workload - you might be overwhelmed with different tasks related to work, family, school, friends, and other areas of your life.
Try to prioritize your tasks and plan your day. Even though you might think everything should be done this very second, sit down and think about which tasks are truly urgent and which can wait a little bit. Don’t hesitate to ask for help or say “no” from time to time.
#4. Drink enough water
One of the first signs of dehydration is fatigue. Make sure you are drinking enough water - around 8 cups a day should be good.
While other fluids also contribute to hydration, sugary drinks cause weight gain and inflammation, as well as spikes in energy levels which later lead to a crash.
Alcohol is also something you want to avoid, especially in larger quantities during the evening hours. Yes, it makes you sleepy, but it also interferes with deep sleep, so you won’t feel as well-rested in the morning. All things considered, a good old glass of water seems like the best option.
#5. Sleep enough and better
This one might seem obvious, but although the 7-8 hours of sleep recommendation is common sense, there is a lot more to say when it comes to sleep quality. Here are some tips on how to sleep better:
- Avoid screens before bedtime. We’re all guilty of watching movies late in the evening or endlessly scrolling through social media until we can no longer keep our eyes open. However, the blue light from the screens restrains the production of melatonin, which disturbs your circadian rhythm and makes it more difficult to go to sleep and wake up the next day. Furthermore, leaving your phone buzzing with notifications through the night can interrupt your deep sleep. Try to put your phone away 30 minutes before bed. Instead, you can opt for reading a book to relax at the end of the day.
- Keep your curtains/blinds open. Following the same logic, waking up to light would help regulate your internal sleep-wake body clock and boost your mood, getting you ready to conquer the day.
- Go for a power nap. Although getting full 8 hours of uninterrupted sleep would be optimal, our busy schedules don’t always allow that. If you have some extra time in-between tasks, go for a nap. However, try not to go over 20 minutes, because the longer you sleep, the more likely you are to go into deep sleep and feel extra groggy when you wake up.
- Take (natural) sleep supplements. Just can’t seem to fall asleep? Namastay In Bed, an all-natural herbal sleep supplement, can help!
Final Thoughts
We all have those moments where we feel exhausted and overwhelmed.
However, instead of reaching out for an extra cup of coffee or a sugary snack, remember there are many natural ways to fix low energy that are much more beneficial for your health and will work better in the long term.
Combine the right herbs with some good habits and try to reduce the stress in your life as much as possible, and you’ll find yourself waking up with a smile, ready for the day ahead.