Are you are feeling fatigued, tired, exhausted, or just want more energy so you can get more done in your day?
Here are the top herbs, supplements, and foods for boosting your energy and some great helpful tips on increasing your energy levels.
You will find in this article:
Top Herbs and Supplements that Give You More Energy
Now let's look at some of the best herbs and supplements that can help you have more energy.
1. GinsengGinseng has been used in traditional Chinese medicine for centuries to increase energy, reduce stress, and even boost sexual function in men.
Modern studies on Ginseng have shown it can help to combat fatigue and increase energy. A 2018 study concluded that "Ginseng is a promising treatment for fatigue."
For more information go to Korean Ginseng Root.
Ashwagandha is an adaptogen, which means it can help your body deal with stress. Some of the benefits of Ashwagandha include stress reduction, blood sugar stabilization, and increased energy.
Ashwagandha helps support the adrenal glands by normalizing cortisol levels. In a randomized double-blind, placebo-controlled study Ashwagandha root extract has been found to safely and effectively improve resistance to stress.
It has been found to help stabilize blood sugar levels, keeping it from going too high or too low.
And it also was found to help improve heart and lung capacity thus boost endurance and energy levels.
For more information go to Ashwagandha herb.
Mushrooms such as turkey tail, maitake, shiitake, cordyceps, snow fungus, lion's mane, reishi, and Chaga have been used to help enhance mental clarity and concentration, support immune function, and to naturally increase energy and improve endurance, in Asian countries for thousands of years.
Modern studies back up the anti-fatigue activities of medicinal mushrooms, "through the improvement of liver energy state and function, blood circulation, and blood glucose regulation".
Herbal Roots (Mortar and Pestle Herbs) Mushrooms Immunity Blend contains all 8 mushrooms species to provide you with all benefits mushrooms can offer.
Garlic has been used to help regulate the blood sugar levels by assisting the action of insulin, thus helping the body burn stored fat as an energy source.
A study on Garlic as an anti-fatigue agent concluded that "The anti-fatigue function of garlic may be closely related to its many favorable biological and pharmacological effects. In animal studies, garlic has been shown to promote exercise endurance."
For more information go to organic garlic.
5. Milk Thistle
Milk thistle (silymarin) is a natural herb commonly used to help detoxify the body and support liver health.
The liver helps remove toxins from our blood, aids in the production of hormones, and releases sugar into our blood to give our bodies a steady level of energy.
Since too many toxins building up in the liver can lead to extreme tiredness (fatigue), anything that helps cleanse the liver may help to improve our energy levels. Scientists think that milk thistle creates a detoxifying effect, which is why it may be beneficial for liver health.
For more information go tomilk thistle.
6. Black Elderberry
Elderberry fruit is a rich source of phenolic acids, which have significant anti-inflammatory and antioxidant properties.
Elderberry may help aid with digestion. Elderberry has a high amount of fiber, which is important in converting the food we eat into energy. Fiber helps process food more slowly and evenly, leading to smoother and more consistent energy levels.
Elderberry seems to have activity against virusesincluding the flu and has been used to help with chronic fatigue.
For more information go to black elderberry.
The cranberry fruit is high in antioxidants and anti-inflammatory compounds.
Cranberries can help improve the flexibility of the arteries, which enhances the circulation and improves blood flow. Better circulation can help boost energy levels and improve cognitive function.
For more information go tocranberry with nettle.
Now, let's talk about food...
Top Foods that Give You More Energy
Too much-processed foods, fast food, and junk food can have a negative effect on your energy. Your diet, in general, should be based and whole, natural foods that give you more energy and keep you healthy.
Here are some of the top foods you can eat to help you recharge your batteries and feel better overall:
If you cut back on all the coffee, energy drinks, or caffeinated sodas you drink throughout the day and drink more green tea, you will find you have more sustained energy without getting the jitters.
You can drink Green tea hot or iced, and since it's not as bitter or acidic as coffee, you don't have to add a ton of cream, sugar, etc. to make it taste good.
While coffee does contain antioxidants, green tea contains a much higher concentration of antioxidants.
Green tea is also great for later in the day because it won't disturb your sleep the way coffee does.
Kidney beans, chickpeas, navy beans, black beans, pinto beans, and the like, are a great source of carbohydrates, protein, and fiber. Because beans are slowly digested they help you maintain a stable blood sugar level which gives you constant energy.
Beans also contain B vitamins which assist your body in converting food into energy.
Raw nuts such as pistachios, almonds, walnuts, cashews, and macadamia nuts make a great high energy snack. They are a great source of protein, carbohydrates, and healthy unsaturated fats.
Nuts are also rich in antioxidants, omega-3, and omega-6 fatty acids, as well as other minerals and vitamins and, such as iron, manganese, vitamin E, and B vitamins.
Many consider spinach to be a superfood because it's packed with nutrients like calcium, iron, magnesium, potassium, vitamin A, B vitamins, vitamin C, and vitamin E, vitamin K, etc.
A recent study done on spinach showed that it helped decrease drowsiness, fatigue, as well as having anti-stress and anti-depressive effects.
Sweet potatoes, have more fiber than white potatoes giving them a lower glycemic index, meaning they digest slower and give you a more steady energy supply.
Sweet potatoes are a good source of vitamin A, vitamin C, beta carotene, iron, and magnesium – which are all essential for energy production.
They are also delicious.
The Modern-Day Energy Crisis
Today's hectic lifestyle, with people working long hours at a stressful job (sometimes 2 jobs) can leave us very drained by the time we get home and feeling too tired to do much more than sit on the couch and watch Netflix.
Also eating on the run and getting too little sleep is all too common these days and makes the problem even worse.
Let's take a look at some simple things you can do to help increase your energy level.
5 Natural Energy Boosting Tips
Tip 1: Eat More Fresh Raw Fruits and Vegetables
One of the most simple things you can do that will help you see an almost immediate improvement in your energy levels, is to include more fresh raw fruits and vegetables in your diet. According to a study done by the CDC's Division of Nutrition "Only 1 in 10 adults get enough fruits or vegetables", "As a result, we're missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide."
Here are ways to get more fruits and vegetables in your diet every day:
- Eat some melon,
- a grapefruit, a
- an orange, etc. with breakfast.
Bring apples, bananas, grapes, pears, or any other fruit you like to work or when you are on the go and eat them as snacks, rather than chips or candy bars.
You can also eat:
- zucchini, etc. as snacks.
Tip 2: Reduce Sugar Intake
Sugar may seem to give you more energy, but what actually happens it you get a fast blood sugar spike followed by a crash.
What many people do at that point is to eat another candy bar, cookie, cake, etc., to bring it back up and this becomes a vicious cycle. If you're thinking that this sounds similar to a drug, where you keep needing a fix to feel better - you're right. Actual brain scans have shown sugar affects our brain very similar to certain types of drugs.
Tip 3: Exercise
Getting your body moving even when you feel tired and don't feel motivated will actually make you feel energized after the workout and help you sleep better later that night.
Tip 4: Drink More Water
Just like fruits and vegetables above, most people aren't getting enough water.
Everyone has heard that you should drink eight glasses of water a day, but few do it. Many people drink a lot of coffee (which is a diuretic) and/or soda and energy drinks (full of sugar and chemicals), but not enough water.
Tip 5: Get More Restful Sleep
Not getting enough sleep or just plain poor quality of sleep is one of the biggest causes of tiredness, lethargy, and moodiness.
Some things you can do to help you get more and better quality sleep are:Take a leisurely walk, or a warm bath before bed time to de-stress your mind and relax your body. Get to bed earlier, give yourself more time to wind down and fall asleep.
Don't use your electronics too close to bedtime. According to the National Sleep Foundation "Using TVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body's internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin and makes it more difficult to fall asleep."
Reading an actual physical paper book before bed is a much better choice to help you fall asleep.
Learn More - Studies & Resources
1.Ginseng as a Treatment for Fatigue. A study and review of the two types of Panax ginseng (Asian [Panax ginseng] and American [Panax quinquefolius]) as treatments for fatigue.
2. Actoprotective effect of ginseng: improving mental and physical performance. A thorough investigation done in the Actoprotective effect of ginseng.
*This article is intended for informational purposes. The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.