“Modern-day stressors and hectic schedules leave many people drained and looking for ways to feel more energized and alert”–Paul Ebeling
While getting enough sleep, eating a nutrient-dense diet, maintaining a healthy body weight, and practicing self-care are the most important factors for feeling your best, some supplements, including herbal ones, have been shown to boost your energy and cognitive health
Keep in mind that many herbs can interact with commonly prescribed Rx medications and may cause other side effects, so it is important to speak with your healthcare provider before using any of the listed herbs.
Here are the 10 best herbs that may help boost alertness and energy levels, according to scientific research, as follows:
Ginseng is a popular herbal supplement, well known for its energy-boosting properties. It has also been shown to stimulate brain function, making it a sought-after herb for improving sports and mental performance.
Sage, research shows that sage (Salvia) may have impressive cognitive-enhancing effects in adults. It’s high in many potent plant compounds, including luteolin, rosmarinic acid, camphor, quercetin, and apigenin, which give it its impressive medicinal properties.
When used as a supplement, sage has been shown to improve mood, alertness, attention, memory, and word recall in healthy younger and older adults.
Guarana is commonly used as an ingredient in energy drinks and supplements due to its stimulating effects. It contains an array of chemicals, including caffeine, saponins, and tannins, which are thought to provide beneficial effects on energy and brain function.
While human studies have found mixed results, other studies have shown that supplementing with guarana extract alone or combined with other nutrients in doses ranging from 37.5–300 mg may help boost attention, alertness, and memory performance.
Bacopa monnieri is a plant that grows in wet, marshy areas throughout South Asia. It’s used in Ayurvedic medicine to treat a variety of ailments, including anxiety, insomnia, and memory issues.
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.
Studies show that the plant may help boost brain function and alertness.
Peppermint by simply inhaling the pleasant aroma of peppermint essential oil, a hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica), may help boost energy, mood, athletic performance, and alertness.
Rosemary, like peppermint, the aroma of rosemary essential oil may help improve cognitive performance.
Inhaling rosemary essential oil allows compounds in the oil called terpenes to enter your bloodstream, from where they can directly affect your brain.
A study in 20 adults found that exposure to rosemary essential oil that was diffused into the air led to improved performance on cognitive tasks, including those that involved speed and accuracy.
Another small study in 8 adults demonstrated that consuming 250 mL of water containing rosemary extract led to improved performance on computerized cognitive tasks.
Rhodiola rosea is a plant that has been used for centuries in traditional medicine systems worldwide to improve memory, alertness, and endurance.
It has been shown to reduce mental fatigue, boost brain function and mood, and increase exercise performance in human and animal studies.
Rhodiola rosea may be especially helpful for people who experience burnout, which is defined as “emotional, motivational, and physical exhaustion as a result of chronic occupational stress”
Ashwagandha, a number of studies have suggested that ashwagandha (Withania somnifera), an herb that has been used as an Ayurvedic remedy since ancient times, has powerful beneficial effects on brain function.
Gotu kola has been used in traditional medicine systems to help improve brain function, as well as studied for its beneficial effects on alertness and mood.
A 2-month study in 28 older adults who received 250–750-mg-doses of gotu kola extract per day found that those taking the highest dose experienced improvements in working memory, alertness, and self-rated mood, compared with a control group.
Maca (Lepidium meyenii) is a plant native to Peru that’s prized for its energy-enhancing potential. Human studies show that taking it as a supplement may help boost energy levels, reduce anxiety, and enhance athletic performance.
A study in 50 men with erectile dysfunction found that treatment with 2,400 mg of dry maca extract for 12 wks significantly improved physical and social performance, compared with a placebo.
Maca has also been shown to improve athletic performance and have positive effects on mood and energy levels in human studies
Eat healthy, Be healthy, Live lively