I’ve gotta be honest…being a wife, mom, friend, employee, and everything in between? It can feel exhausting.
One year into motherhood, I was struggling to find the energy to do all of the things that I wanted and needed to do for my family, let alone the things I needed to do for myself.
While my first instinct was to lean hard into cold brew and energy drinks, caffeine often left me feeling jittery, anxious, or just generally irritated. Add that to the fact that its effects don’t last long, leading to an endless cycle of coffee, crashes, and more coffee, and I found myself on the hunt for the best herbal supplements for energy.
I quickly learned that herbal supplements offered a gentler and more sustainable approach to boosting my energy levels compared to more synthetic options. And they harness the power of plants to not only boost energy, but also enhance your overall well-being, making them a total win-win in my books!
Understanding Herbal Supplements
New to herbal supplementation? Let’s talk about why it’s a fantastic alternative to coffee, soda, and even energy drinks to help meet your energy needs.
Herbal Supplements vs. Energy Drinks
Why not just drink energy drinks? An occasional Redbull or 5-Hour Energy isn’t going to kill anyone, am I right?
Well, let’s compare them!
- Energy Drinks: Often packed with high levels of caffeine and sugar, energy drinks can lead to a quick surge of energy followed by a rapid decline. They might seem effective in the short term but aren’t recommended for sustained energy management.
- Herbal Supplements: These come from natural sources and provide a long-lasting energy boost without a sudden crash. Herbal supplements tend to support your energy levels from within, contributing to overall health and well-being.
What is an Adaptogenic Herb?
An adaptogenic herb works by helping your body adapt to stress and promoting homeostasis. They contribute to sustained energy and improved mental focus, making them natural allies in your quest for both energy and balance.
Some of the more well-recognized adaptogenic herbs include Asian ginseng and ashwagandha. But there are loads of adaptogenic herb options out there, each bringing a unique blend of benefits to the table.
Popular Herbs for Energy
Certain herbs stand out for their proven ability to enhance both energy and focus. They’re time-tested and most have lots of scientific backing.
Panax Ginseng: The All-Rounder
Panax ginseng, sometimes known as Korean or Asian ginseng, is a potent root that’s been revered for centuries in traditional Chinese medicine. It’s valued for its ability to increase energy levels, enhance cognitive function, and aid in combating fatigue.
A study suggests that this powerful herb can contribute positively to mental function and mood, making it more than just an energy booster.
It’s important to note that while they appear to be similar, Siberian ginseng is a completely different plant and does not have the same active ingredients. Siberian ginseng has traditionally been used to prevent colds and flu, and to increase longevity and vitality
Green Tea: For Mental and Physical Performance
Green tea is so much more than a soothing beverage! It’s also a fantastic herbal supplement for a gentle energy lift.
Thanks to its unique combination of caffeine and L-theanine, green tea offers a balanced enhancement to both mental and physical stamina without the jitters that coffee can cause. Exploring research, you’ll find green tea associated with improved brain function and potent antioxidant status.
Rhodiola Rosea: The Stress Buster
When you’re feeling run down by stress, lean into rhodiola rosea to come to your rescue! This adaptogenic herb is known for helping your body resist a variety of stressors.
Clinical studies have found that rhodiola rosea can improve mental performance under stress and is also linked to better endurance during physical activity. Adding this herb to your routine might offer the stress resilience and energy boost you’re after.
Withania Somnifera (Ashwagandha): The Balancer
Withania somnifera, commonly known as ashwagandha or Indian ginseng, is an adaptogenic herb that is traditionally used in Ayurvedic medicine. It is known for a wide range of potential health benefits, including:
- Stress and Anxiety Relief: Ashwagandha is best known for its stress-lowering effects. It may help reduce stress and anxiety by regulating the body’s stress response systems.
- Improved Sleep: The herb has been shown to improve sleep quality, which is essential for overall well-being and energy levels.
- Reduced Inflammation and Pain: Ashwagandha may also have anti-inflammatory properties, which could help in reducing pain and inflammation.
- Improved Athletic Performance: Some research suggests that ashwagandha can improve physical performance, including increased strength and better recovery in athletes.
- Enhanced Sexual Function: There is evidence to suggest that ashwagandha may improve sexual function and fertility, especially in women.
- Cognitive Function: Some studies indicate that ashwagandha might boost cognitive function, although more research is needed in this area.
It’s important to note that while withania somnifera has been used for centuries and is supported by some scientific studies, more research is needed to fully understand its effects and optimal dosages. It’s always advisable to consult with a healthcare provider before starting any new supplement regimen.
Gotu Kola: For a Mental Energy Boost
Gotu kola, known scientifically as centella asiatica, is a perennial herb that has been used in traditional medicine for centuries.
It is reputed to offer increased mental energy, stamina, clarity and focus. But gotu kola can also assist with wound healing, skin health, circulatory support, and anxiety reduction!
As with all supplements, it’s always important to consult with your healthcare provider before using gotu kola, particularly because herbs can interact with medications and may not be suitable for everyone.
Bacopa Monnieri: The Mental Health – Physical Energy Connection
Bacopa monnieri, also known as brahmi, is an herb commonly used in Ayurvedic medicine.
It is primarily recognized for its cognitive-enhancing properties, including memory improvement, stress reduction, and potential benefits for ADHD symptoms. However, it is not typically known for directly boosting energy levels in the same way that stimulants like caffeine would.
Instead, bacopa monnieri’s benefits are often related to improving cognitive function and reducing stress, which might indirectly influence energy levels. By potentially enhancing brain function and mitigating the effects of stress and anxiety, individuals may feel more mentally alert and capable of handling daily tasks, which could be perceived as an increase in energy.
Additionally, as an adaptogenic herb, bacopa monnieri might help the body adapt to stress and normalize bodily processes, which could support stable energy levels throughout the day.
Yerba Mate: A Healthier Caffeine Alternative
The caffeine content in yerba mate is less than that of coffee but more than that found in most teas, providing a balanced stimulatory effect without the harsher side effects like jitters and crashes often associated with higher caffeine drinks.
In addition to caffeine, yerba mate also contains other compounds such as theobromine and theophylline, which have similar but milder effects on the body’s energy levels. These compounds work together to provide a sustained and balanced energy boost.
Bonus: Yerba mate is also rich in antioxidants and nutrients that can contribute to overall well-being, which may also play a role in maintaining energy levels throughout the day.
Vitamin C: Supporting Your Body
While we’re talking about the best herbal supplements for energy, it’s important that we don’t forget about good old fashioned vitamins!
Vitamin C is essential for many bodily functions and while it is not a direct source of energy like glucose, it plays a critical role in maintaining overall health, which can contribute to feelings of vitality and energy. Vitamin C helps in several ways that may indirectly influence energy levels:
- Collagen Synthesis: Vitamin C is a necessary component for the synthesis of collagen, which is important for the maintenance of healthy skin, blood vessels, bones, and connective tissues. Healthy bodily structures can contribute to better physical performance and endurance.
- Immune System Support: It is well-known for its role in supporting the immune system. A robust immune system can lead to fewer illnesses and a feeling of having more energy.
- Iron Absorption: Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods, which is crucial for preventing anemia—a condition that can cause fatigue and low energy levels.
- Antioxidant Properties: As an antioxidant, Vitamin C helps to reduce oxidative stress in the body, which may prevent fatigue and preserve cellular function.
- Energy Metabolism: Vitamin C is involved in the metabolism of energy-yielding nutrients, and although it does not provide energy in the form of calories, it is a cofactor in several enzymatic reactions vital to the production of energy at the cellular level.
In summary, while Vitamin C doesn’t directly provide an energy boost like a stimulant, adequate levels of Vitamin C are important for various physiological processes that can help keep the body’s energy production systems functioning optimally.
Vitamin B: The Dietary Balancer
Vitamin B plays a crucial role in energy production at the cellular level. It’s not that these vitamins contain energy or provide it directly, but rather they assist the body in converting energy from food into ATP (adenosine triphosphate), which is the form of energy that cells can use.
That means that vitamin B makes it possible for your body to use the energy derived from food, but if your diet isn’t deficient in B vitamins, taking more of them will not necessarily increase your energy levels. However, for those with a deficiency, such as in vitamin B12, supplementation may help restore normal energy levels.
Considerations and Best Practices
When looking into the best herbal supplements for energy, it’s essential to be aware of how these can interact with your current medications and the possible side effects they may have. You should also consider the importance of consulting with a healthcare provider, especially if you have an existing medical condition or are under drug administration.
Interactions with Medication and Side Effects
- Medication Interactions: Herbal supplements can interact with prescription drugs, over-the-counter medications, and even other herbs. This can potentially alter the effectiveness of your medication or lead to adverse reactions.
- For example: Taking Asian ginseng might interfere with blood-thinning medications like warfarin.
- Side Effects: While generally considered safe, herbal supplements can cause side effects. These might be mild or severe, depending on various factors such as dosage and your individual body chemistry. Common side effects might include insomnia, increased heart rate, or digestive upset.
Consultation with Healthcare Providers
Before starting any new supplement, it’s crucial to discuss it with your healthcare provider. They’ll consider your medical history, current medications, and any chronic health conditions you might have, advise you on safe usage, and monitor for any potential issues.
If you’re cleared to use herbal supplements, ongoing monitoring is important. Your healthcare provider can help adjust dosages as necessary and ensure that the supplements do not negatively impact your health.
Integrating Herbal Supplements into Daily Routine
To maximize the benefits of the best herbal supplements for energy, you’ll want to weave them seamlessly into your daily routine. Thoughtfully selected herbs can contribute positively to your mental health and immune system.
Creating a Sustainable Herbal Regimen
Begin by considering the natural herbs mentioned above. Herbs like rhodiola rosea can offer a great starting point, as they may improve physical performance and fight fatigue.
Start with a moderate dosage as recommended and notice how your body responds before gradually making it a part of your daily routine.
Daily Schedule Example for Herbal Intake:
- Morning: Panax ginseng to kickstart your energy.
- Noon: A midday dose of Vitamin B from a natural supplement blend.
- Evening: Ashwagandha to support energy levels, while aiding relaxation and preparing for restful sleep.
Focus on consistency with your timings to allow your body to adapt to the supplements.
Complementary Lifestyle Choices
Integrating herbal supplements is most effective when paired with lifestyle choices that support your overall well-being.
- Be sure to get adequate sleep to aid recovery and rejuvenation.
- Follow a nutrient-rich diet that fuels your body and complements the herbal supplements.
- Engage in regular physical activity to naturally boost your energy and support your immune system.
These measures enhance the effectiveness of your herbal supplement routine and contribute to a holistic approach to health.
So…which are the best herbal supplements for energy for you?
It may require a bit of experimentation to find the right supplements, dosages, and schedules, but your health is 100% worth the effort. You are 100% worth the effort.
You’ve got this!
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P.S. DebPreston.com is not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Always seek the advice of your physician with any questions you may have regarding vitamin and herbal supplementation. Never disregard professional medical advice nor delay in seeking professional advice or treatment because of something you have read on DebPreston.com.
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