Certain herbs, such as ashwagandha (Withania somnifera) and ginseng (Panax ginseng), have been suggested to enhance energy levels, especially when combined with a nutritious diet, regular physical activity, and adequate rest. Nonetheless, further studies are required to substantiate these potential benefits. The key components for sustaining energy and maintaining mental clarity include obtaining sufficient sleep, consuming a balanced diet, and engaging in exercise at least several times a week. Research indicates that various herbal supplements might support energy enhancement and cognitive health. However, it is crucial to note that many herbs can interact with widely used medications and may lead to adverse side effects. Therefore, consulting a healthcare professional prior to incorporating any herbs for energy into your routine is essential.

Continue reading to explore a list of ten herbs that could potentially improve alertness and energy levels.

A note on herbal supplements

While some studies suggest that herbal supplements may offer health advantages, it's important to recognize that there is no standardization of dosages across the industry, nor is there oversight of claims made by manufacturers. Consulting with a healthcare provider before using herbal supplements is critical, along with investigating the quality of the products offered by different brands.

1. Ginseng 

Ginseng is a widely recognized herbal supplement celebrated for its anti-inflammatory, antioxidant, and energy-boosting properties. This remarkable herb has garnered attention for its potential to enhance cognitive function and is particularly valued for its ability to improve both athletic and mental performance.

Among the various types, Panax ginseng is the most extensively researched in clinical studies involving humans. It contains beneficial compounds such as ginsenosides, eleutherosides, and ciwujianosides, which are believed to contribute to its energizing and performance-enhancing attributes. Integrating ginseng into your diet may lead to improvements in physical performance, reductions in fatigue, and an increase in mental alertness. Research suggests that specific doses of this herb may provide beneficial effects for adults seeking these enhancements.

However, it is crucial to be aware that ginseng may come with potential side effects, including:

• insomnia
• diarrhea
• elevated heart rate
• increased blood pressure

Additionally, ginseng may interact with common medications, particularly those used to manage diabetes, depression, and cardiovascular conditions, making it essential to consult a healthcare professional before starting supplementation.

2. Sage

Sage (Salvia), a versatile culinary and medicinal herb, is recognized for its potential cognitive-enhancing properties, which may aid in improving energy levels, concentration, and memory retention. Recent research involving a small group of 26 cyclists indicated that sage could enhance reaction times, reduce perceived exertion, and significantly boost memory performance.

In their comprehensive review of existing studies, the authors highlighted that sage supplements might also elevate mood, increase alertness, sharpen attention, and enhance word recall. Furthermore, sage exhibits properties as an acetylcholinesterase (AChE) inhibitor, meaning it can inhibit the enzyme responsible for breaking down acetylcholine—a vital neurotransmitter that supports optimal brain function.

By acting as an AChE inhibitor, sage may promote higher levels of acetylcholine in the brain, potentially leading to improved cognitive abilities. However, it is essential to recognize that most research on sage has focused on high doses found in supplements, rather than the smaller quantities typically used in culinary applications.

3. Guarana

Guarana, derived from the seeds of the Paullinia cupana plant, is widely recognized as a key ingredient in numerous energy drinks and dietary supplements, primarily due to its invigorating properties. This remarkable seed is believed to contain higher levels of caffeine compared to traditional coffee, with studies indicating that the concentration of caffeine in P. cupana seeds can reach up to 5.8%, whereas coffee beans typically contain only 1 to 3% caffeine.

Additionally, guarana seeds are rich in other beneficial compounds such as theophylline and theobromine, both known for their energy-enhancing effects. While various human studies have yielded mixed outcomes, several investigations suggest that consuming guarana tea or utilizing it as a supplement can potentially enhance attention, alertness, and cognitive functions like memory.

It is essential to note, however, that the benefits are generally short-lived. Moreover, it is crucial to remain cautious regarding the potential adverse effects associated with excessive consumption of guarana, which may include:

• elevated heart rate
• muscle tremors
• increased agitation
• confusion
• dehydration
• heightened blood pressure

4. Bacopa monnieri

Bacopa monnieri is a remarkable plant that thrives in the moist, marshy regions of South Asia. It has long been utilized in Ayurvedic medicine for its potential benefits in enhancing memory, promoting restful sleep, managing epilepsy, and alleviating anxiety.

• Memory enhancement
• Sleep improvement
• Epilepsy management
• Anxiety reduction

According to various research studies, Bacopa monnieri may significantly aid in boosting word recall and enhancing verbal learning abilities. This cognitive enhancement is primarily attributed to its high concentration of triterpenoid saponins, known as bacosides, which are recognized for their neuroprotective properties and ability to improve cognitive function. Generally regarded as safe, Bacopa monnieri may, however, lead to mild side effects such as diarrhea, abdominal cramps, and an increase in bowel movement frequency.

A Note on Essential Oils

It is crucial to note that the purity and quality of essential oils are not monitored or regulated by the FDA. Therefore, it is essential to consult with a healthcare professional before starting the use of essential oils and to thoroughly research the quality of the products from any brand. Additionally, always perform a patch test when trying a new essential oil to ensure safety.

5. Peppermint

Peppermint oil is widely celebrated for its therapeutic properties in aromatherapy. This essential oil, which is a cross between spearmint (Mentha spicata) and water mint (Mentha aquatica), has been the subject of various studies involving both animals and humans. These studies indicate that inhaling the refreshing scent of peppermint essential oil may enhance energy levels and improve mental clarity. However, it's important to note that health experts suggest further investigation is needed to firmly establish peppermint oil's effectiveness in enhancing cognitive function.

You might consider incorporating a few drops of peppermint essential oil into a diffuser or a steam bowl to enjoy its invigorating aroma. Generally, peppermint essential oil is regarded as safe for most people. Nevertheless, some individuals may experience minor side effects such as heartburn, nausea, or stomach discomfort when consuming peppermint oil orally.

6. Rosemary (Rosmarinus officinalis)

Similar to peppermint, the delightful aroma of rosemary essential oil has been observed to potentially enhance cognitive performance. Research indicates that certain studies involving rodents have uncovered that rosemary oil possesses notable anti-inflammatory and antioxidative properties, which may contribute positively to memory, learning, and overall cognition. Additionally, some human trials suggest that exposure to rosemary oil may improve cognitive task performance, particularly in areas requiring speed, recall, and precision. The authors of the review emphasize that these benefits might be particularly advantageous for older adults, offering protection against neurodegenerative diseases such as Alzheimer’s. However, they also highlight the necessity for further research to comprehensively understand the impact of rosemary on cognitive functions.

7. Rhodiola rosea 

Rhodiola rosea, commonly known as golden root, is a remarkable plant utilized for centuries in various traditional medicine systems globally, notably for enhancing memory, alertness, and physical endurance, among other benefits. This adaptogen has garnered attention for its ability to alleviate mental fatigue and stress, while simultaneously enhancing brain function, mood, and athletic performance, as demonstrated in numerous studies.

In a clinical trial conducted with 118 participants suffering from burnout, it was discovered that a daily supplementation of 400 mg of Rhodiola rosea extract over a 12-week period led to significant improvements in feelings of exhaustion, concentration difficulties, and overall joy, particularly when compared to their initial baseline measurements. However, it's important to note that some individuals may experience side effects, including dizziness, headache, and dry mouth.

8. Ashwagandha 

Ashwagandha is a revered plant in the realm of Ayurveda, utilized as a holistic remedy for centuries. It is rich in compounds known as withanolides, which are believed to possess significant anti-inflammatory and antioxidative benefits. According to various studies, these properties contribute to its renowned status in traditional medicine.

A recent research endeavor revealed that individuals supplementing with ashwagandha experienced marked improvements in cognitive performance, particularly in tasks requiring attention and quick reaction times, showcasing its potential as a cognitive enhancer.

Moreover, a comprehensive 12-week study involving 50 elderly participants indicated that daily intake of ashwagandha root extract significantly enhanced sleep quality, mental clarity, and overall life satisfaction, illustrating its multifaceted benefits. Nonetheless, while these findings are promising, it is crucial to highlight that further research is essential to thoroughly validate the cognitive advantages attributed to ashwagandha. Additionally, some individuals may experience side effects such as diarrhea, abdominal discomfort, and nausea, which should be considered before starting supplementation.

Proven Health Benefits of Ashwagandha

9. Centella asiatica (gotu kola)

Centella asiatica, commonly known as gotu kola, has a long-standing history in various traditional medicine systems, particularly in regions like India and Australia, where it is believed to enhance brain functionality, increase alertness, and uplift mood. However, the scientific evidence surrounding its efficacy remains inconclusive.

For example, a study investigating the effects of gotu kola on cognitive function included 28 older adults who were administered daily doses ranging from 250 to 750 mg of gotu kola extract. The results indicated that those who received the highest dosage noted significant improvements in their working memory, levels of alertness, and self-assessed mood.

Conversely, another study that examined the impact of a 500 mg dose of gotu kola extract taken twice daily over a two-month period found no marked cognitive enhancements. This discrepancy underscores the necessity for further investigation to validate the potential benefits of gotu kola in enhancing energy and cognitive performance.

10. Maca

Maca (Lepidium meyenii), a remarkable plant indigenous to the high Andes of Peru, is renowned for its remarkable potential to enhance energy levels. Research has suggested that supplements and products containing Maca root can significantly increase energy, improve athletic performance, and alleviate symptoms of anxiety.

In Australia, it is crucial to recognize that Maca root powder is classified under Group D in the guidelines provided by the Australian Institute of Sport (AIS). This classification pertains to supplements that are either banned or pose a high risk of contamination with substances that could trigger a positive doping test.

It is essential to understand that while Maca root powder itself is not banned, it frequently appears in various products that might contain prohibited or contaminated ingredients, highlighting the need for cautious consumption.

The Bottom Line

Various herbal supplements and essential oils may play a role in boosting energy levels and enhancing focus. However, the most effective strategy for maintaining high energy and concentration is to embrace a healthy lifestyle. This includes consuming a nutritious diet, ensuring sufficient sleep, and engaging in stress-relieving activities such as exercise. Incorporating a balance of these elements is crucial for overall well-being. If you find yourself frequently battling fatigue, it is advisable to consult a healthcare professional. They can assist in identifying the root cause of your fatigue and help formulate a suitable treatment plan tailored to your needs.