Do you constantly have low energy while managing a long list of daily tasks? Is caffeine a frequent solution to boost your energy?
Research shows that low energy is a common affliction that impacts most individuals. While caffeine can be a short-term solution for increased energy, it often leaves the body and mind in a state of exhaustion. While improving low energy can be difficult, there are natural ways to support high energy days.
Using natural herbs for energy is a great way to improve energy levels, without having to rely on caffeine.
This article gives a summary of the most significant scientific research behind the best herbs for energy.
Table of Contents
Overview:
Low energy is considered a state of “weariness, tiredness, or lack of energy.” People often describe it as having a lack of vigor or absence of vitality in their life.
In the US, approximately 38% of the overall population has reported feeling considerable fatigue. General causes of low energy consist of chronic stress, a hectic lifestyle, aging, and some diseases such as obesity, inflammation, and depression.
Chronic stress is one of the most common causes of low energy due to an overworked HPA axis. The HPA axis is responsible for the release of glucocorticoids (cortisol) which causes alertness during stressful situations. However, with the consistent presence of stress, the HPA axis goes into overdrive causing a steady release of cortisol that exhausts the body.
Natural herbs can alter the body’s stress response and improve energy levels, especially when consumed in the form of an herbal tea.
The Best Herbs for Energy:
Below are the best herbs for improving energy levels. These herbs have been known to benefit energy production in various ways.
1. Rhodiola
Rhodiola is an herb known to support the production of energy through its ability to impact physical performance and mental focus. It’s thought to be one of the best herbs for energy and motivation.
In studies involving healthy volunteers, both single and repeated doses of rhodiola extract had an anti-fatigue effect. The extract also improved cognitive performance in subjects that engaged in stressful situations.
A review observing the use of Rhodiola rosea extract discovered that the extract improved overall brain function and focus in individuals with chronic fatigue syndrome. The primary constituent in rhodiola, rhodioloside, demonstrated a mentally stimulating effect after a single dose.
Summary:
Research indicates that rhodiola may increase physical performance and focus, but additional human studies would be beneficial in confirming these findings.
2. Eleuthero
Eleuthero root is considered one of the best natural herbs for energy and improved physical stamina/athletic performance.
In a study implementing eleuthero supplementation, researchers observed that the supplement was able to increase VO2 max (maximal oxygen consumption) by 12% and improve endurance time by 23% in recreationally trained college-age males. These two markers imply that the eleuthero impacted the metabolism of these college students by sparing glycogen.
A similar 8-week study found that 800mg of eleuthero was effective for improving energy levels in college-age males. The eleuthero was able to improve cardiovascular function and increase endurance.
A review discovered that repeated administration of eleuthero is able to improve mental energy in high-stress situations. The eleuthero increased memory and concentration through the “excitation of the CNS” and decreased adrenal activity. Decreased adrenal activity implies a stress-lowering effect.
Over 35 clinical trials conducted in normal and stressful conditions found that eleuthero has the capacity to improve mental and physical energy. These trials involved healthy human subjects.
Summary:
Several human clinical studies have found that eleuthero is effective in improving physical endurance, energy, and concentration.
3. Schisandra
The “five-flavor” berry, schisandra, is thought to be one of the best herbs for boosting energy levels and stamina.
These reports are initially from 1950s Russia when the research was conducted to observe the effects and benefits of schisandra on athletes or workers with labor-intensive jobs.
Although these studies are elusive and difficult to get ahold of, a scholarly review summarizes some early human clinical trials that involve schisandra.
One study reported that 2mL of schisandra extract had the ability to significantly increase the work capacity and physical force of male subjects. The extract increased their abilities by 24-42% over a 3-hour period.
Another study found that schisandra seed extract increased the working capacity of 19 healthy participants by 49.2%.
An earlier study observed that soldiers involved in a 20km ski run saw improvements in shortness of breath, exhaustion, levels of thirst, and muscular pain after being administered 6g of schisandra seed extract.
Another study found that the administration of schisandra resulted in increased physical capabilities for highly trained gymnasts. Even after the administration stopped, the gymnasts could still feel the benefits of the schisandra.
A 1965 study involving oarsman found that schisandra extract improved function of the respiratory & cardiovascular systems, increased hand muscle power, decreased weight loss, and reduced the time it took to cover prescribed distances. The extract was given at 1,2, and 3-hour intervals prior to physical exertion.
Summary:
According to research, schisandra may be able to increase work capacity and reduce the side effects of taxing physical exertion. Human studies are needed to further confirm these findings.