The 10 best adaptogen herbal supplements: Effective against general fatigue
Lack of energy or occasional fatigue can drag down your day, especially if it reduces your productivity at work, home, or social events. If you feel tired in the afternoon, drinking an energy drink may not be the best option – especially if you want to get a good night’s sleep and wake up feeling refreshed the next day. But certain herbs may help. Instead of giving you a big boost, herbs work in a more supportive way, promoting healthy energy without the big ups and downs of caffeine and other stimulants. And most of them can be easily added to your daily routine to give you the gentle stimulation you need.
What causes a lack of energy?
There are many reasons why you might have a slow day. Some of the most common fatigue culprits include:
• Poor or insufficient sleep: Getting a good night’s sleep gives your body a chance to recharge. Good rest not only helps boost energy, it also supports a healthy mood, sharp memory, stress management, healthy weight, and more! Need some help falling asleep? These tips may help!)
• Not eating a balanced diet: It’s hard to feel good if your diet is high in processed carbohydrates, saturated fat, and sugar. While the occasional snack of fried food or something sweet can flood our system with happy hormones, a balanced breakfast will do more for your daily energy levels than a doughnut or pastry. (Setting up a healthy pantry will make it easier to “eat clean,” which helps maintain steady energy levels.)
Lack of exercise: You may be worried that going to the gym will make you more tired, but exercising regularly can make you feel more energetic, not less! Regular exercise also helps maintain healthy sleep, which is essential for boosting energy levels, as well as supporting mood (due to the release of endorphins and other brain chemicals), cognition, attention, and stress management.
Uncontrollable stress: Dealing with daily annoyances in a healthy way (such as regular exercise, yoga, meditation, etc.) can help not only your mental health, but also your physical health. If you hear people comment that you’re “ragged,” it’s no surprise that the tiredness that comes with it.
• Alcohol: Moderation is key. Not only is it good for your liver health, but it’s also good for your mood and energy the next day.
• Caffeine: The same “moderate” guidelines apply to caffeine intake. Too much caffeine, or drinking it later in the day, can disrupt healthy sleep patterns, which are important for energy the next day. That doesn’t mean you can’t enjoy your morning coffee – after all, coffee has antioxidants, liver health benefits, and more! But the caffeine in that cup could be a problem for some people.
• Personal health: If you feel you are more tired than usual, consult your doctor or healthcare provider. There are many reasons why you may feel sluggish, and your doctor can work with you to help determine the cause.
Why do I experience the midday doldrums?
For most people, the post-lunch calm is a natural part of the body’s rhythm. After a large meal, your lethargy may be more noticeable because your body diverts energy for digestion and your blood sugar and hormone levels change as a result of the meal. If you feel tired, check your sleep, diet, exercise, and hydration levels first. One or more of these may be the cause of this lethargy. You may also want to try herbal supplements for a gentle energy boost.
What are the best energy herbs?
If you’re feeling overly tired, these scientifically backed nutrients may help.
1. Asian ginseng (also known as ginseng or ginseng). Ginseng has been extensively studied and found to support healthy energy, stress management, and more. Ginseng is an adaptive herb, which means it helps the body better “adapt” to stressors and maintain homeostasia. These herbs support energy production, cognitive health, and a healthy inflammatory response.
2. Eleuthero root (Siberian ginseng). This herb is also an adaptogen and also helps to build strength and endurance.
3. South African Nightshade This powerful herbal nutrient has been used for thousands of years. Ashwagandha helps maintain already healthy cortisol levels and fights fatigue. Studies have shown that this herb also has potential benefits for memory, stress management, hormone function, weight management, and healthy sleep. Ashwagandha can also help you exercise! Studies have shown that ashwagandha can improve physical performance and promote muscle recovery.
4. Rhodiola rosea Support physical and mental energy with this adaptive herb. Rhodiola rosea has many health benefits, such as helping to manage stress, combat fatigue, maintain brain function and support athletic performance.
5. Holy Basil. Holy Basil supports metabolic function and endurance and promotes healthy stress management. Like many energy herbs, holy basil is considered an adaptogen.
6. Lepidium meyenii (Maca root). This widely known herb is also adaptable. Sometimes called Peruvian ginseng, maca enhances endurance and can fight fatigue. Maca is most commonly used to support libido and relieve menopause discomfort.
7. Green tea. You can relax and rejuvenate with a cup of warm, lightly caffeinated green tea. This herb has powerful anti-aging polyphenol compounds that support cellular and cardiovascular health, brain function, and more.
8. Schisandra chinensis. This adaptogen may help support energy and endurance.
9. Trichophyllin. This extract from the Psilocybe plant helps activate processes that are integral to cell function. Forskolin also promotes cardiovascular health, metabolism, healthy skin cell division, and more.
10. French oak. In studies, French oak extract helped relieve general fatigue and promote healthy energy levels. It can also promote refreshing sleep and a healthy mood, and help relieve occasional discomfort in the head, joints, and muscles.
Herbs to improve cognitive function
Sometimes your afternoon slump feels more like brain fog than drowsiness. In this case, other cognitive-enhancing herbal supplements may be helpful to help you increase your alertness. In addition to the super herbs ginseng, South African Nightshade and rhodiola, try false purslane, sage, ginkgo biloba, Asiatica, mint and mint. These herbs support attention, memory, and overall brain health and can help you get through the 3 p.m. slump. Other herbs, such as lemon balm, can maintain a calm mood and healthy stress levels, which can help you stay on an even keel instead of feeling exhausted. The Enhanced Stress Relief formula combines lemon balm and L-theanine to help maintain inner peace as well as mood, memory and focus.
How can I quickly replenish my energy when I feel tired?
In addition to vitamins and energy supplements, these tips may help energize your day:
1. Get moving: Yoga or a brisk walk can help restore your energy levels and get you through the midday slump.
2. Eat healthy snacks: Whole grains or whole foods are best. Nuts and nut butters are also healthy. In the meantime, ignore the TV commercials that tell you to pull out a piece of candy – all sugar has the opposite effect!
- Drink water: Now is not the time for coffee. Instead, drink plain water!
References:
• Bonilla DA et al. “The effect of Ashwagandha (Withania somnifera) on physical performance: a systematic review and Bayesian meta-analysis.” J Funct Morphol Kinesiol. February 2021. https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
• Gerontakos S et al. “Findings from the Russian literature on the clinical use of Acanthopanax Rupr. & Maxim. : a narrative review.” J Ethnopharmacology. October 2021. https: //pubmed.ncbi.nlm.nih.gov/34087398/
• Gonzales GF. “Ethnobiology and ethnopharmacology of the plant maca (Lepidium meyenii) from the Peruvian Highlands.” Evidence-based complement replacement drugs. October 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/
• Honma A et al. “Daily fatigue improved in women after ingestion of Lepidium meyenii extract containing benzylglucosinolate.” Functional foods in health and disease. 2022. https://www.ffhdj.com/index.php/ffhd/article/view/912
• Panossian A, Wikman G. “Evidence-based efficacy of adaptogens in fatigue and molecular mechanisms associated with their stress-protective activity.” Curr Clin Pharmacol. September 2009. www.pubmed.ncbi.nlm.nih.gov/19500070/
• “4 Benefits (and potential side effects) of Macagan.” Health hotline. January 2022. https: //www.healthline.com/nutrition/benefits-of-maca-root
• “The health benefits of Holy Basil.” Health hotline. November 2020. https://www.healthline.com/health/food-nutrition/basil-benefits
• “Fine flower Basil.” Stem cells and aging. 2021. www.sciencedirect.com/topics/medicine-and-dentistry/ocimum-tenuiflorum
• “Schisandra chinensis.” Herbs in primary care. 2022. https://www.sciencedirect.com/topics/medicine-and-dentistry/schisandra
• “Schisandra chinensis – Uses, side effects, etc.” Network Doctor of Medicine. https://www.webmd.com/vitamins/ai/ingredientmono-376/schisandra
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