She also adds that if a patient comes to her with a noticeable change in energy levels, and reports that no matter how much they sleep, they still feel tired all the time, then that often prompts her to dig deeper into what might be underlying unrelenting fatigue.

Usually this involves a nap or some time to lay down and rest, but in the U. The energy-boosting benefits of maca are mainly attributed to its high nutrient density and ability to help you adapt to various environmental stressors. Studies have shown evidence that it can help improve endurance , mood, and help improve libido.

According to Dr. Holy basil also known as tulsi is another one of the herbs for energy that we recommend given its ability to increase endurance and help your mind and body cope with stress. Research has shown that mg of holy basil extract reduced anxiety, depression, and stress in subjects by normalizing blood glucose levels, blood pressure, and lipid levels, and introducing positive cognitive functioning.

Holy basil is also known for having anti-inflammatory and antimicrobial qualities, which is great news for your immune system and overall health. A review of 24 clinical studies of holy basil found that several of the studies reinforced its effectiveness in promoting immunity and fighting infection.

For that reason, in addition to its contribution to keeping your body strong, healthy, and energized, holy basil is commonly used as a natural way to heal wounds and infections. Overall, it is a generally safe herb to use, but you should always check with your doctor before implementing it into your routine.

Ginseng has been used for centuries and has a variety of benefits for improving energy and mental focus. There are actually a few different types of ginseng, but the most common are American ginseng and Asian ginseng or panax ginseng.

These two forms of ginseng also have distinctly different benefits, with the American ginseng being the most stimulating. Although ginseng is a great herb for energy, and Dr. While ginseng is relatively safe, it can worsen insomnia due to its stimulating effects. It is also not recommended for use with certain drugs and health issues that are affected by estrogen, since ginseng has compounds with estrogenic properties.

In addition to its energy enhancing effects, it can also help keep cortisol levels in check and reduce inflammation , among other benefits. Ashwagandha has also been found to increase muscle mass and strength in some individuals, particularly in those already on resistance training programs, contributing to an energy boost you may get from this herb.

This is helpful because you can be physically tired say, from a tough workout but the adaptogen reduces how you experience fatigue, making you feel less tired. However, it can interact with some medications and conditions, so as with all supplements consult your doctor or health coach before proceeding to take it.

In addition, it has been found to decrease both mental and physical fatigue , helping with things like physical performance, feelings of exhaustion, brain fog, and difficulty concentrating. Another interesting recent study found rhodiola helpful for those experiencing burnout related symptoms, including emotional exhaustion, decreased performance in work or life tasks, mood disorders, and overall fatigue.

Stivi, this could be due to one of the beneficial effects of rhodiola—it enhances alpha waves in your brain, making you feel calm and less stressed. Rhodiola is also particularly helpful for fatigue related to mild depression, says Dr.

Schisandra which is technically a berry has energy-boosting and stress-fighting benefits thanks to a compound called lignans. Relieving that stress can ease your fatigue and give you more energy. Here are a few ways you can reduce stress:.

Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress. Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness.

You can try eating more Brich foods to boost energy. Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal. Research has shown that naps of any length help improve cognitive function and how alert you feel. Still, experts only advise long naps i.

Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:. Some evidence suggests that musical activity helps boost energy levels.

A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others. In contrast, the researchers noted that listening to music or a story might decrease your energy.

The next time you listen to a song, try singing along to feel more awake. Your body responds to lightness and darkness as signals to be awake and to fall asleep. Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake.

Here are a few ways you can use sunlight to regulate your circadian rhythm:. Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them. A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake. However you decide to get more energy, there are plenty of alternatives to that cup of coffee.

For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food. You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it.

Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al.

Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial.

Int J Environ Res Public Health. Water in diet. de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.

J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects. Int J Yoga.

Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners.

J Family Med Prim Care. National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior. Biol Psychiatry. NIH News in Health. Good sleep for good health.

Do not rely on naps to make up for a full good night's sleep. Studies have shown that being around nature, even for small amounts of time, makes people feel more energized.

Experts think that this may have to do with nature's impact on decreasing stress responses. Caffeine may be the best-known quick fix when tiredness hits, but there are plenty of other ways to boost your energy and get going.

From snacks to naps, healthy habits can be all the jolt you need. Symptoms, related conditions and treatment options explained by a Northwestern University neuroscientist. COVID, Flu and RSV Information and COVID Vaccine Availability Learn more about respiratory viruses and vaccination for COVID, flu and RSV.

Home HealthBeat Healthy Tips 7 Ways to Wake Up Without Coffee. HealthBeat  Healthy Tips . Breadcrumb navigation Home HealthBeat Healthy Tips 7 Ways to Wake Up Without Coffee. Healthy Tips. Jump-Start With a Snack Look for foods that have a low sugar index.

Eat Well and Regularly Skipping meals keep you from getting the energy you need, and it can set you up to eat too much at the next meal. Exercise Exercise, even just a quick walk , can be a great way to boost your energy.

Try the Stimulating Breath Technique Also known as the "Bellows Breath," this breathing exercise originally used in yoga stimulates the diaphragm and tells your body to be more alert. Stay Hydrated Fatigue is a common sign of dehydration , so make sure you drink water throughout the day.

Take a Power Nap A minute nap is long enough for you to get the restorative benefits of the first couple of stages of sleep. Connect With Nature Studies have shown that being around nature, even for small amounts of time, makes people feel more energized.

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Fortunately, these 11 vitamins and supplements can boost your energy levels when you need it most. If you're wondering about energy-boosting foods, you're not alone.

This article explores whether certain foods boost your energy and offers other…. For centuries, ginseng has been used in traditional Chinese medicine. Here are 7 proven benefits of ginseng.

Guarana is often used as an ingredient in energy drinks, but it does more than energize. Here are 12 science-based benefits of guarana. Peppermint oil has many potential benefits, like relieving GI discomfort, nausea, and pain.

Here's what to know about benefits, side effects, and…. Rhodiola rosea has been used for centuries to treat anxiety, fatigue and depression. Here are 7 health benefits of rhodiola that are backed by science.

Ashwagandha is a medicinal herb with powerful health benefits for fertility, athletic performance, sleep, and more. This article reviews the evidence. Gotu kola has been touted as an herb of longevity — but is there any truth to its claimed benefits?

Here's what the science has to say. Phosphatidylcholine is known to boost cognition, but its potential benefits don't stop there. Here's what you should know about this herbal remedy.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 10 Best Herbs to Boost Energy and Focus. Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD on October 5, Bacopa monnieri.

Rhodiola rosea. Centella asiatica gotu kola. The bottom line. Useful supplement shopping guides Check out these two articles to help make supplement shopping a breeze: How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro.

Was this helpful? How we reviewed this article: History. Oct 5, Written By Jillian Kubala MS, RD. Share this article. Read this next. By Gavin Van De Walle, MS, RD.

Can Certain Foods Give You An Energy Boost? By Ariane Lang, BSc, MBA. Peppermint Oil Uses and Benefits. While most foods provide energy, the ones above focus on sustained energy.

Foods to try to avoid may include:. While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet. Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them.

People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy. Some foods can benefit a person's liver health. Learn more about the best food and drink options here and what options to avoid to benefit the liver. Some research suggests that certain dietary changes could help some people with diverticulitis.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best foods to eat for energy? Medically reviewed by Katherine Marengo LDN, R. Fruits Animal products Vegetables Grains Beans and legumes Drinks Foods to avoid Takeaway All foods give a person energy, but how they affect the body can vary greatly.

Share on Pinterest Bananas are rich in potassium. Animal products. Share on Pinterest Salmon contains omega-3 fatty acids, which may improve brain function and reduce fatigue. Beans and legumes. Share on Pinterest Lentils are an excellent source of protein and fiber. Foods to avoid.

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Cordyceps benefits also include boosting immunity through its antioxidant properties, decreasing bad cholesterol by regulating lipid levels, and fighting inflammation , among others.

Stivi notes that it is pretty safe, with little known adverse reactions or side effects but it can interact with immunosuppressant medications. Shilajit is specifically known to relieve chronic fatigue syndrome, which typically results in extreme tiredness and fatigue.

Researchers believe that shilajit helps prevent mitochondrial dysfunction , a probable underlying cause of chronic fatigue. Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach.

She is passionate about translating expert and science-based wellness advice into accessible and engaging content. com among others. When not writing, she enjoys reading, trying out new recipes, and going to new workout classes all over New York City.

Take our quiz to get your symptom score and start uncovering the why behind your symptoms. Our leading medical providers and health coaches heal the root cause of health concerns with a personalized care plan and year-round support.

Here are more ways to explore how we can help you heal. The Company. Getting Started. Health Concerns. When it comes to boosting energy and preventing fatigue, some specialized or adaptogenic herbs for energy can be more helpful in the long term compared to the short boost of energy you get from caffeinated beverages like coffee.

What about the midday slump? Holy Basil Holy basil also known as tulsi is another one of the herbs for energy that we recommend given its ability to increase endurance and help your mind and body cope with stress.

Ginseng Ginseng has been used for centuries and has a variety of benefits for improving energy and mental focus.

Schisandra Schisandra which is technically a berry has energy-boosting and stress-fighting benefits thanks to a compound called lignans.

Cordyceps Cordyceps fall under the family of adaptogenic herbs for energy that have served as remedies for thousands of years. Get a snapshot of your health - right now. GET SYMPTOM SCORE. How to Select the Right Health Coach for You.

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