Herbs that boost Energy and Focus

Here are some herbs that may help boost alertness and energy levels: 

1. Ginseng

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.

Ginseng contains ginsenosides, eleutherosides, and ciwujianosides, which are thought to give ginseng its performance- and energy-enhancing effects. 

Supplementing with ginseng has been shown to improve physical performance in sedentary and active people, offer anti-fatigue properties and boost mental alertness, but its use comes with potential side effects, including insomnia, diarrhea, and increased heart rate and blood pressure. Plus, this herb can interfere with common medications, such as those used to treat diabetes, depression and heart disease. 

2. Sage

Research shows that sage (Salvia) may have impressive cognitive-enhancing effects in adults. It is 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. 

Sage acts as a powerful inhibitor of acetylcholinesterase (AChE). This enzyme breaks down acetylcholine, a neurotransmitter that plays an important role in brain function, including memory, attention and motivation. 

3. Guarana 

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. 

Although guarana is generally considered safe, supplementing with it may lead to side effects like increased heart rate and anxiety when taken in high doses. 

4. Bacopa monnieri

Bacopa monnieri is a plant that grows in wet, marshy areas throughout South Asia. It is 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, but it may cause side effects like digestive issues in some people and react with certain medications. 

5. Peppermint

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.

Several studies have shown that inhaling peppermint essential oil reduces fatigue and boosts alertness, memory and energy, but taking too much peppermint essential oil can be toxic. 

6. Rosemary

Like peppermint, the aroma of rosemary essential oil may help improve cognitive performance (including those that involved speed and accuracy). 

Inhaling rosemary essential oil allows compounds in the oil called terpenes to enter your bloodstream, from where they can directly affect your brain.

7. Rhodiola rosea

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”. It  improves feelings of exhaustion, impaired concentration and lack of joy. 

Supplementing with Rhodiola rosea may also benefit those with chronic fatigue and enhance exercise performance. 

8. Ashwagandha

Ashwagandha (Withania somnifera), an herb that has been used as an Ayurvedic remedy since ancient times, has powerful beneficial effects on brain function. It can help improve memory, attention and information processing.

A study in 50 older adults showed that taking 600 mg of ashwagandha root extract daily improved sleep quality, mental alertness and overall quality of life, compared with a placebo group. 

Research also shows that ashwagandha may have beneficial effects on cellular energy production and be a helpful tool for enhancing athletic performance.

9. Centella asiatica (gotu kola)

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 study that included 33 people with anxiety found that supplementing with 1,000 mg of gotu kola extract per day for 2 months helped improve attention and reduce their anxiety and mental fatigue rate, compared with their baseline. 

10. Maca

Maca (Lepidium meyenii) is a plant native to Peru that is prized for its energy-enhancing potential. It 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 weeks boosted alertness and energy level significantly and improved physical and social performance, compared with a placebo. 

Although herbs may help boost alertness and energy levels, in fact, the best way to ensure that you stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet, getting enough sleep, using stress-reduction techniques like engaging in enjoyable physical activity and maintaining a healthy body weight while practicing self-care.