Certain botanicals such as ashwagandha and ginseng might support energy levels when combined with a balanced diet, regular physical activity, and adequate sleep. Still, additional studies are needed to confirm these potential advantages.
The most crucial contributors to sustained energy and concentration are sufficient sleep, a nutrient-rich diet, and engaging in at least 150 minutes of exercise each week.
Some evidence indicates several herbal supplements could help enhance energy and cognitive well-being.
That said, many herbs can interact with prescription medications and may produce unwanted effects. Consult a healthcare professional before using any herbal products for energy.
Read on to explore 10 herbs that may support alertness and vitality.
A note on herbal supplements
While some studies suggest herbal supplements can offer health benefits, the Food and Drug Administration (FDA) does not regulate supplement dosages or verify claims made by manufacturers.
It’s wise to consult a healthcare provider before starting herbal supplements and to investigate the quality and reputation of a brand’s products.
1. Ginseng
Ginseng is a widely used herbal supplement recognized for its anti-inflammatory, antioxidant, and potential energy-enhancing properties.
A 2018 review reported it may stimulate cognitive function, making it a favored herb for improving athletic and mental performance. Panax ginseng is the most thoroughly researched form in human trials.
Ginseng contains active constituents such as ginsenosides, eleutherosides, and ciwujianosides that are believed to contribute to its performance- and energy-promoting effects.
Supplementing with ginseng could help enhance physical performance, lessen tiredness, and increase mental alertness.
Doses around 200 milligrams per day have been linked with positive effects in adults.
Be aware that ginseng can cause side effects like:
- insomnia
- diarrhea
- increased heart rate
- elevated blood pressure
Additionally, ginseng may interact with medications commonly used for diabetes, depression, and cardiovascular conditions.
2. Sage
Sage (Salvia) may offer cognitive benefits that support energy, concentration, and memory.
A small 2021 study found sage improved reaction time, perceived exertion, and memory in 26 cyclists.
Authors reviewing the research also observed that sage supplements could enhance mood, alertness, attention, memory, and word recall.
Sage may act as an acetylcholinesterase (AChE) inhibitor. This enzyme breaks down acetylcholine, a neurotransmitter important for brain function.
AChE inhibition increases acetylcholine availability in the brain, which might boost cognitive performance.
Note that studies on sage generally examine concentrated supplement doses rather than the smaller amounts used in cooking.
3. Guarana
Guarana is often included in energy beverages and supplements because of its stimulant properties.
Guarana, derived from the P. cupana seed, can contain more caffeine than coffee. Research indicates the P. cupana seed holds about 2% to 8% caffeine, compared with roughly 1% to 3% in coffee beans.
The seeds also supply theophylline and theobromine, compounds that can elevate energy.
Human trials have shown mixed outcomes, but some studies suggest guarana tea or supplements may temporarily improve attention, alertness, and memory performance.
However, these effects are typically short-lived.
Excessive guarana consumption may lead to side effects such as:
- increased heart rate
- tremors
- agitation
- confusion
- dehydration
- high blood pressure
4. Bacopa monnieri
Bacopa monnieri grows in marshy regions across South Asia and is used in Ayurvedic medicine to support:
- memory
- sleep
- epilepsy
- anxiety
A 2023 review found several studies reporting that Bacopa monnieri may improve word recall and verbal learning.
Its cognitive effects are attributed to triterpenoid saponins called bacosides, which have neuroprotective and cognition-supporting properties.
Bacopa monnieri is generally regarded as safe, though it may cause diarrhea, stomach cramps, and increased bowel movements.
A note on essential oils
The FDA does not regulate the purity or quality of essential oils. Discuss essential oil use with a healthcare professional and research a brand’s quality before trying its products. Always perform a patch test prior to using a new essential oil topically.
5. Peppermint
Peppermint oil is commonly used in aromatherapy.
Some animal and human studies indicate inhaling peppermint essential oil—the hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica)—may enhance energy and mental alertness.
However, the National Center for Complementary and Integrative Health (NCCIH) states that more research is required to confirm peppermint oil’s effects on cognition.
You can try several drops of peppermint essential oil in a diffuser or steam bowl to experience its aroma.
Peppermint essential oil is generally well tolerated, but oral use can cause gastrointestinal side effects like heartburn, nausea, and stomach pain in some people.
6. Rosemary
Similar to peppermint, the scent of rosemary essential oil may support improved cognitive performance.
A 2020 review noted that some rodent research found rosemary oil has anti-inflammatory and antioxidant effects that may aid memory, learning, and cognition.
Certain human studies reported that exposure to rosemary oil might improve performance on cognitive tasks involving speed, recall, and accuracy.
The review authors suggested this could benefit older adults and potentially offer protection against neurodegenerative disorders such as Alzheimer’s disease, though they emphasize that more research is necessary to clarify rosemary’s role in cognition. You can also explore rosemary tea as a complementary option.
7. Rhodiola rosea
Rhodiola rosea has been utilized for centuries in traditional medical systems to support memory, alertness, and stamina.
Research in both humans and animals indicates it can reduce mental fatigue and stress while enhancing cognitive function, mood, and exercise performance.
A 2017 study of 118 people with burnout found that taking 400 mg of Rhodiola rosea extract daily for 12 weeks significantly improved exhaustion, concentration problems, and diminished joy compared with baseline.
Potential side effects may include dizziness, headache, and dry mouth.
8. Ashwagandha
Ashwagandha is an herb used in Ayurveda for centuries. The NCCIH notes it contains withanolides, compounds that may offer anti-inflammatory and antioxidant properties.
A 2019 review concluded that ashwagandha supplementation was well tolerated and produced improvements in cognitive task performance, attention, and reaction time.
In a 12-week trial of 50 older adults, taking 600 mg of ashwagandha root extract daily enhanced sleep quality, mental alertness, and overall quality of life.
Despite encouraging findings, more studies are needed to fully substantiate ashwagandha’s cognitive benefits. Possible side effects may include diarrhea, abdominal pain, and vomiting.
9. Centella asiatica (gotu kola)
Gotu kola has a history of use in traditional medicine to support brain function, alertness, and mood, but study results are inconsistent.
For example, a 2007 study of 28 older adults taking 250 to 750 mg of gotu kola extract daily found that the highest dose improved working memory, alertness, and self-reported mood.
However, a 2022 study found no cognitive benefit from taking 500 mg of gotu kola extract twice daily for two months.
Therefore, further research is needed to confirm gotu kola’s effectiveness for boosting energy.
10. Maca
Maca (Lepidium meyenii) is a Peruvian plant valued for its potential to increase energy.
A 2024 review concluded that Maca-containing supplements and products may help raise energy levels, improve athletic performance, and reduce anxiety.
Note that Maca root powder appears in the Australian Institute of Sport’s Group D of supplements. Group D includes items “banned or at high risk of contamination with substances that could lead to a positive doping test.”
The AIS clarifies that Maca root powder itself is not banned, but it’s often included in products that may contain prohibited or contaminated ingredients.
The bottom line
Some herbal supplements and essential oils might help enhance energy and concentration.
Nevertheless, the most reliable approach to maintaining energy and focus is a healthy lifestyle that includes nutritious eating, sufficient sleep, and stress-relieving activities such as exercise.
If you experience persistent fatigue, consult a healthcare provider who can investigate underlying causes and help design an appropriate treatment plan.
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