Some herbs like ashwagandha and ginseng may help boost energy when pared with a balanced diet, exercise, and quality sleep. However, more research is needed to support these possible benefits.
The most important factors for energy and mental focus are getting enough sleep, eating a well-balanced diet, and exercising for at least 150 minutes weekly.
Some research suggests that several herbal supplements may help boost your energy and cognitive health.
However, many herbs can interact with commonly prescribed medications and may cause other side effects. It’s important to speak with a healthcare professional before using any herbs for energy.
Keep reading to learn more about 10 herbs that may help boost alertness and energy levels.
Share on PinterestBetsie Van der Meer/Getty ImagesA note on herbal supplements
Although some research suggests that taking herbal supplements may have health benefits, the Food and Drug Administration (FDA) doesn’t standardize supplement dosages, nor do they monitor any claims made by manufacturers.
It’s important to talk with a healthcare professional before using herbal supplements and consider researching the quality of a brand’s products.
1. Ginseng
Ginseng is a popular herbal supplement known for its anti-inflammatory, antioxidant, and energy-boosting properties.
A 2018 review found it may stimulate brain function, making it a sought-after herb for improving sports and mental performance. Panax ginsengis the most studied type in human trials.
Ginseng contains compounds like ginsenosides, eleutherosides, and ciwujianosides which are thought to give it its performance- and energy-enhancing effects.
Supplementing with ginseng may also help improve physical performance, reduce fatigue, and boost mental alertness.
Doses of 200 milligrams per day have been associated with beneficial effects in adults.
It’s important to note that ginseng may have potential side effects, such as:
- insomnia
- diarrhea
- increase heart rate
- increase blood pressure
Plus, ginseng may interfere with common medications, such as those for diabetes, depression, and heart disease.
2. Sage
Sage (Salvia) may have cognitive-enhancing effects that could help boost energy, focus, and memory.
A small 2021 study found that sage helped boost reaction time, perceived exertion, and memory in 26 cyclists.
The study authors also noted in their review of research that sage supplements may help improve mood, alertness, attention, memory, and word recall.
Sage may also act as an acetylcholinesterase (AChE) inhibitor. This enzyme breaks down acetylcholine, a neurotransmitter that plays an important role in brain function.
AChE inhibitors help increase the availability of acetylcholine in the brain, which may help boost cognitive function.
It’s important to note that studies examining the effects of sage have looked at high amounts of sage in supplements rather than small amounts of the herb when cooking.
3. Guarana
Guarana is commonly used as an ingredient in energy drinks and supplements due to its stimulating effects.
Guana, which comes from the P. cupana seed, may have more caffeine than coffee. Research shows that the P. cupana seed has a concentration of 2% to 8% of caffeine, while coffee beans have 1 to 3%.
The seeds are also great sources of theophylline and theobromine, two energy-boosting compounds.
While human studies have found mixed results, other studies have shown that drinking guarana tea or supplementing with it may help boost attention, alertness, and memory performance.
However, the effects are usually short-term.
It’s also important to be aware of possible side effects of consuming too much guana, which may include:
- increased heart rate
- tremors
- agitation
- confusion
- dehydration
- high blood pressure
4. Bacopa monnieri
Bacopa monnieriis a plant that grows in wet, marshy areas throughout South Asia. It’s used in Ayurvedic medicine to help improve:
- memory
- sleep
- epilepsy
- anxiety
According to a 2023 review, several studies have found that Bacopa monnieri may also help improve word recall and verbal learning.
The cognitive-enhancing effects of Bacopa monnieri are attributed to its concentration of triterpenoid saponins, which are known as bacosides and have neuroprotective and cognitive-enhancing properties.
Bacopa monnieriis generally considered safe, but it may cause diarrhea, abdominal cramps, and more frequent bowel movements.
A note on essential oils
The FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.
5. Peppermint
Peppermint oil is a popular aromatherapy.
Some animal and human studies suggest that inhaling the aroma of peppermint essential oil, a hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica), may help boost energy and mental alertness.
However, the National Center for Complementary and Integrative Health (NCCIH) advises that more research is needed to support the use of peppermint oil for cognitive function.
You can try adding a few drops of peppermint essential oil to a diffuser or steam bowl.
Peppermint essential oil has a good safety profile. However, some gastrointestinal side effects like heartburn, nausea, and stomach pain may be possible when taking peppermint oil by mouth.
6. Rosemary
Like peppermint, the aroma of rosemary essential oil may help improve cognitive performance.
According to a 2020 review, some rodent studies found that rosemary oil has anti-inflammatory and antioxidative properties that may help improve memory, learning, and cognition.
Some human studies also found that exposure to rosemary oil may improve performance on cognitive tasks that involve speed, recollection, and accuracy.
The review authors note this might benefit older adults and protect against neurodegenerative conditions like Alzheimer’s disease. However, they conclude that more research is needed to fully understand the role of rosemary in cognition.
7. Rhodiola rosea
Rhodiola rosea is a plant that has been used for centuries in traditional medicine systems worldwide to help improve memory, alertness, and endurance, among others.
It has been shown to help reduce mental fatigue and stress, as well as boost brain function, mood, and exercise performance in human and animal studies.
A 2017 study in 118 people with burnout found that supplementing with 400 mg of Rhodiola roseaextract daily for 12 weeks significantly improved feelings of exhaustion, impaired concentration, and lack of joy, compared with their baseline.
Some possible side effects may include dizziness, headache, and dry mouth.
8. Ashwagandha
Ashwagandha is a plant that’s been used as an Ayurvedic remedy since ancient times. According to the NCCIH, it contains compounds called withanolides, which may have anti-inflammatory and antioxidative properties.
A 2019 review found that supplementing with ashwagandha was well tolerated and led to improved performance on cognitive tasks, attention, and reaction time.
Similarly, a 12-week study in 50 older adults showed that taking 600 mg of ashwagandha root extract daily improved sleep quality, mental alertness, and overall quality of life.
Despite these positive findings, it’s important to note that more research is needed to fully support the cognitive benefits of ashwagandha.
Some possible side effects may include diarrhea, abdominal pain, and vomiting.
Proven health benefits of ashwagandha
9. Centella asiatica (gotu kola)
Gotu kola has been used in traditional medicine systems to help improve brain function, alertness, and mood, but the research is mixed.
For instance, a 2007 study in 28 older adults who received doses of 250 to 750 mg of gotu kola extract daily found that those taking the highest dose experienced improvements in working memory, alertness, and self-rated mood.
That said, a 2022 study found no cognitive benefits of taking 500 mg of gotu kola extract twice daily for 2 months.
As such, more research is needed to support the benefits of gotu kola for boosting energy.
10. Maca
Maca (Lepidium meyenii)is a plant native to Peru that’s prized for its energy-enhancing potential.
A 2024 review found that supplements and products containing Maca root may help boost energy levels, enhance athletic performance, and reduce anxiety.
It’s important to note that Maca root powder is found in Group D of the Australian Institute of Sport (AIS) supplements guidelines. Group D refers to supplements “banned or at high risk of contamination with substances that could lead to a positive doping test.”
The AIS notes that Maca root powder itself isn’t banned, but it’s found in many products that contain banned or contaminated ingredients.
The bottom line
Some herbal supplements and essential oils may contribute to increasing energy levels and focus.
However, the best way to stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet, plenty of sleep, and stress-reducing activities like exercise.
If you constantly experience fatigue, speak with a healthcare professional. They could help determine the underlying cause and develop a treatment plan for you.