The 8 Best Herbs for Energy To Fight Fatigue Naturally

This article was medically reviewed by Nisha Chellam, MD. It contains additional reporting by Jennifer Chesak.

When it comes to preventing fatigue, some specialized or adaptogenic herbs for energy can be more helpful in the long term compared to the short boost you get from caffeinated beverages like coffee.

Adaptogens and other herbs can be helpful for improving your focus, performance, and stamina. In fact, they’ve been used for thousands of years to provide a natural energy boost and help the body stay balanced and resilient to stress.

So what is considered normal fatigue and what’s not?

Experiencing some fatigue during the day is normal, according to Parsley Health Los Angeles physician Svetlana Stivi, MD.

“A certain amount of natural fatigue is needed to regulate our sleep and wake cycle," she says. However, if you're experiencing excessive fatigue that prevents you from doing your everyday tasks, seeing a doctor is a good idea.

Stivi adds that if a patient comes to her with a noticeable change in energy levels and reports feeling tired all the time, no matter how much they sleep, she digs deeper into root causes.

What about the midday slump?

Energy fluctuations throughout the day are a regular part of life and can be attributed to several factors, including your natural sleep-wake cycle, sleep quality, diet, stress level, and more.

Your sleep chronotype, whether you're a morning owl or evening lark, can affect when you feel a little fatigue. Midday slumps or daytime sleepiness can also happen when we're short on sleep from the night before, are experiencing jet lag, or have had an irregular sleep schedule.

Your energy can also plummet because of a carb-heavy lunch or snack. A high-carbohydrate meal or a sugary treat can elevate glucose (blood sugar). In response to increasing glucose, the pancreas will release insulin to help get glucose into cells to use for energy.

However, when blood sugar "spikes," sometimes the body overcorrects with too much insulin. The excess insulin can cause a blood sugar "crash" that causes fatigue. This phenomenon is known as postprandial (after eating) reactive hypoglycemia.

You can lessen the chances of postprandial reactive hypoglycemia by pairing carbohydrates with fiber, protein, and fat, or a combination, to slow the absorption of glucose.

We can also experience exhaustion after completing a difficult work task or meeting a deadline, a natural response to stress. Often taking a break will help you reset.

However, if you frequently find yourself experiencing unexplained fatigue in the afternoon, your doctor can help you investigate any underlying causes.

8 herbs for energy that will last

If you want to try natural ways to support your energy levels and stamina, these herbs may help.

Maca

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 in animals have shown that maca may help improve endurance. And studies in humans show the herb may help ease depression and improve libido.

This energizing herb’s natural properties make it a common supplement for athletes looking for a temporary boost in performance. One small study found that maca supplementation improved cyclists’ performance compared to their baseline time, but more research among larger samples is needed.

One thing to keep in mind with maca (and most other adaptogens) is that it’s not for long-term use, Stivi says. It’s safe to use up to 3 grams a day for three months, she adds.

Keep in mind that maca may cause stomach cramps, insomnia, and jitters. So consult a doctor familiar with its use for a dose that's appropriate for you.

If you have a thyroid disorder, you should be cautious with maca and consult your doctor since it contains goitrogens, which can affect iodine levels if consumed raw. For that reason, opt for gelatinized over raw maca.

Although maca can be helpful for stress and fatigue, if you have depression, anxiety, or another type of psychiatric disorder, make sure your doctor says it’s OK to use maca before you try it.

Holy Basil

Holy basil (tulsi), often called "the elixir of life" is another herb that may increase endurance and help you cope with stress. It’s used in a variety of forms, from tea to extracts. And it’s often added to supplements that help reduce stress and anxiety, thanks to its adaptogenic properties that promote mental balance and help your body recover.

A randomized, double-blind, placebo-controlled trial, including 100 participants, suggests 125 mg of holy basil extract may reduce stress and improve sleep. The research was published in the journal Frontiers in Nutrition in 2022.

Some research shows holy basil may also help protect your body from environmental stressors like pollutants and heavy metals, as well as physical stressors like prolonged exertion.

Nothing can sap your energy like getting sick. Holy basil may also have anti-inflammatory and antimicrobial qualities. A 2017 review of 24 clinical studies of holy basil found that several of the studies show the herb may support the immune system.

Overall, holy basil is a generally safe herb to use, but you should always check with your doctor before implementing it into your routine.

Ginseng

Ginseng has been used for centuries and has a variety of benefits for improving energy and focus. Although you can find several types of ginseng, the most common are American ginseng and Asian ginseng (or panax ginseng).

These two forms of ginseng also have distinctly different benefits, with American ginseng being the most stimulating. “American ginseng enhances the adrenal glands, so it’s kind of like an adrenal adaptogen,” explains Stivi. “It improves resilience, increases resistance to environmental stress, and it’s a good stimulant." It may also help with concentration and mental fatigue and slow down the effects of aging, she notes.

Studies suggest that ginseng's longevity-promoting effects may be due to a few of ginseng’s components, namely polysaccharides and oligopeptides, that are known to increase energy production in the cells.

Stivi recommends taking ginseng for up to four months, but not for longer. While ginseng is relatively safe, it can worsen insomnia due to its stimulating effects.

Ginseng has compounds with estrogenic properties, so Stivi does not recommend it for patients who have certain conditions or take medications where estrogen is a factor.

Ashwagandha

Ashwagandha has been used for around 3,000 years as a medicinal herb. In addition to its energy-enhancing effects, it can also help keep cortisol (stress hormone) levels in check and reduce inflammation, among other benefits.

Ashwagandha has also been found to increase muscle mass and strength in some individuals, particularly those engaging in resistance training programs. Building and preserving muscle through resistance training can also boost energy.

“Ashwagandha increases resilience to physical and mental stress, which means you’re less likely to break down under stress,” explains Stivi.

Research suggests that it works by regulating the chemical signaling within your nervous system, reducing your body’s perception of fatigue.

However, it can interact with some medications and conditions, so (as with all supplements) consult your doctor or medical provider before taking it.

Rhodiola

Rhodiola is a plant that’s root is helpful for boosting energy and relieving fatigue for a variety of reasons. It’s actually able to help calm your body’s stress response.

Like other adaptogenic herbs for energy, it decreases cortisol response which can be helpful for people who are chronically stressed or have high cortisol levels throughout the day.

In addition, rhodiola decreases both mental and physical fatigue, alleviating exhaustion, brain fog, and difficulty concentrating. A recent study also found rhodiola helpful for those experiencing symptoms of burnout.

Research on the effectiveness of rhodiola is still relatively new, and more research is needed. The herb is also not an instant fix. You may need to take it for two months before seeing benefits, Stivi says.

Schisandra

Schisandra is a vine that produces purple-red berries. The berries have energy-boosting and stress-fighting benefits, thanks to lignans. Lignans are compounds found in a variety of plants and they have antioxidant and anti-cancer properties, though more research is needed on the latter benefit.

Schisandra is also a known adaptogen and can help improve stress resilience, energy levels, and concentration.

Several studies show it may be helpful for brain health, particularly in helping to reduce risk for Alzheimer’s disease and Parkinson’s disease. Animal studies show it may be able to protect against the build-up of amyloid plaque, a substance commonly found in those with Alzheimer’s. It may also help boost cognitive function. Again, more research is needed.

While schisandra is a great herb for energy, it has a lot of potential drug interactions, so if you are taking medications, you’ll want to consult your doctor first, says Stivi.

Cordyceps

Cordyceps is a fungus, but it's also considered adaptogenic, aiding with stress.

Cordyceps grows on caterpillars and other insect larva, although it is also grown synthetically. That may sound a bit gross, but it has impressive benefits for boosting energy and reducing fatigue that may outweigh the ew-factor.

According to Stivi, it boosts energy on a cellular level through adenosine triphosphate (ATP)—the molecule that your cells use or store for energy. ATP is important for physical energy and endurance, and cordyceps essentially increase your body’s production of the molecule.

Cordyceps also supports the immune system through its antioxidant properties and decreases bad cholesterol by regulating lipid levels.

Stivi notes that cordyceps is generally safe, with little known adverse reactions or side effects, but it can interact with immunosuppressant medications.

Shilajit

Shilajit is a substance that grows on rocks and forms from slow plant decomposition. But as a supplement, it’s commonly used to restore vitality.

It’s rich in minerals and nutrients, which is part of the reason why it’s considered such a great supplement for overall health and boosting energy.

“The main ingredient is fulvic acid, which is a very strong antioxidant," Stivi says. "It enhances physical performance and relieves fatigue."

Animal studies have shown that shilajit may help reduce symptoms of chronic fatigue syndrome, also called myalgic encephalomyelitis, a condition characterized by severe fatigue and other concerns. Researchers believe that shilajit helps prevent mitochondrial dysfunction, a probable underlying cause of chronic fatigue. More research is needed.

Other potential benefits of this energizing herb, that need more research, include promoting heart health and brain health.

Stivi says it’s typically safe to use in 500 mg daily doses for about eight weeks.

For dosing that’s personalized to you and ongoing monitoring of your energy levels and other symptoms, consider working with a doctor trained in holistic medicine, like those at Parsley Health.

Tips and tricks

You may be wondering how to incorporate these energy-boosting powerhouse herbs into your diet and daily life.

One option is to add the ones that resonate with you and are safe for you to take into a morning smoothie. You can also take many of these herbs in capsule form when needed.

Always consult your doctor before adding supplements to your regimen to ensure that what you're taking won't interfere with any prescription or over-the-counter medications or won't affect any underlying conditions.

Energizing herbs work best in conjunction with other lifestyle factors that help boost your vitality.

• get optimal sleep
• exercise regularly
• reduce stress
• eat a healthy diet

FAQ

What herb gives the most energy?

Multiple herbs can be energizing. What works for you may not work for someone else. If your doctor clears you to try the energizing herbs listed in this article, you may need to do a little trial and error to see what boosts your energy the best.

What spice gives you the most energy?

Although more research is needed, red pepper, ginger, and turmeric are considered energy- and metabolism-enhancing spices.

What herb acts like caffeine?

While many herbs can help boost energy, one of the most stimulating is ginseng. It can be a great alternative to coffee when you need a pick-me-up.

What can you take for lack of energy?

If you're experiencing a daytime slump, the eight energizing herbs mentioned in this article may help. Ginseng or ashwagandha are great places to start. But check with your doctor or provider on what is safe for you.

Summary

Fatigue can creep up for various reasons, from not getting enough sleep to experiencing a stressful situation. These eight energizing herbs may be able to help. Just be sure to talk to your doctor before starting a new supplement.

If unexplained daytime fatigue is regularly dragging you down, be sure to consult your doctor to investigate any underlying causes.