The 8 Best Herbs for Energy and Motivation

Written by: Jillian Kubala, MS, RD
Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, DABOM

If you’re feeling low on energy, supplementing with certain herbs could offer a boost without the jitters associated with popular stimulants like caffeine. Herbs like rhodiola, ashwagandha, ginseng, and green tea, have shown promise for their ability to help you feel more energized  while supporting other aspects of health. Combining the right herb for your specific energy type with proper sleep, nutrition, stress management, and hydration can help restore your vitality and motivation. 

Energy always seems to evaporate when you need it most. If you’ve ever hit that mid-afternoon slump and reached for another coffee, you know the cycle— quick relief closely followed by jitters or a caffeine crash. While caffeinated drinks like coffee and energy shots can give you a temporary boost, it’s not always the best solution if you want lasting energy to get through your day. 

Energy dips are often tied to factors like poor sleep, blood sugar swings, stress, hormonal changes, or nutrient gaps. That’s where certain herbs can help—offering a gentler, more balanced way to support energy and motivation, especially for women managing busy, demanding schedules.

Certain herbs have been shown to support and improve the body’s stress response and provide a boost of energy without the side effects associated with common energy-boosters like coffee and energy drinks.

This guide highlights the best herbs for energy and motivation, including how they work, safety information, dosing basics, and smart ways to combine them.

HOW HERBS SUPPORT ENERGY AND MOTIVATION

Turning to plants for their health and wellness benefits is nothing new. Throughout history, humans have used natural remedies for energy to support endurance and enhance physical and mental performance. Research shows that certain herbs act in the body to help support focus, stamina, and motivation through several mechanisms, such as:

• Supporting cellular energy production

• Improving circulation and oxygen delivery throughout the body

• Modulating stress hormones like cortisol to support a healthier stress response

• Influencing neurotransmitters such as dopamine, norepinephrine, and serotonin, which are tied to focus and motivation

Usually, they fall into one of two categories. 

The first is adaptogens, like ashwagandha and rhodiola, which help your body function normally during stressful times and protect against stress-related damage. Adaptogens work by influencing the hypothalamic–pituitary–adrenal (HPA) axis to release hormones like cortisol to activate a stress response when you need it. Ultimately this can help you adapt to physical, biological, or chemical stressors. 

Stimulants such as green tea and yerba mate, on the other hand, contain caffeine and act more directly on the nervous system to boost short-term energy and alertness. However, herbs that contain caffeine come with a higher risk of side effects, like jitters and anxiety, if overused.

It’s worth noting that while some common stimulants like coffee, energy shots, and energy drinks provide a quick shot of energy, most natural remedies for energy, including adaptogens, work best with consistent use. Over time, this  supports gradual and lasting improvements in energy and motivation.

TOP EVIDENCE-INFORMED HERBS THAT MAY GIVE YOU ENERGY

1. Rhodiola rosea

Also known as: Roseroot or golden root

What it is: Rhodiola rosea is an adaptogenic herb that’s been used in traditional medicine systems since ancient times to sharpen memory, increase alertness, and support physical endurance. 

How it works: Rhodiola works by influencing the HPA axis and neurotransmitters like dopamine and serotonin, which can help ease stress and enhance energy levels. According to research, with consistent use it helps to improve resilience to stress and reduce fatigue and perceived stress, and may enhance physical and mental performance.

May help with: Stress-related fatigue, stress-induced burnout, brain fog.  

Usage tip: Rhodiola, a key ingredient in Fatigue Ease, can be taken at any time of day, but it’s most often used in the morning or early afternoon to support energy and focus.

2. Panax ginseng

Also known as: Asian ginseng, Korean ginseng

What it is: Panax ginseng is an herb that’s prized for its energy-boosting effects. Some small human studies suggest it may help with cognitive performance and calmness and reduce fatigue, but the overall evidence is still limited and not conclusive.

How it works: Ginseng contains adaptogenic and antioxidant compounds called ginsenosides, which may influence the function of the mitochondria (the powerhouse of your cells) and modulate neurotransmitters. Small studies suggest short-term effects on perceived fatigue, but findings are inconsistent, and more research is needed.

May help with: Cognitive performance, stress, and work-related fatigue.

Usage tip: Due to its energy-enhancing properties, Panax ginseng is typically taken in the morning or early afternoon. Look for supplements made with standardized ginseng extracts which typically contain around 5% total ginsenosides. Note: it may interact with warfarin, a common prescription blood thinner.

3. Ashwagandha 

Also known as: Withania somnifera

What it is: Ashwagandha is an ancient medicinal herb that’s traditionally used to reduce stress, increase energy, and support overall well-being. 

How it works: This adaptogen (included in Cortisol Calming) may reduce stress by reducing over-activation of the HPA-axis and helping to regulate stress hormones like cortisol. It’s also shown promise in improving mitochondrial efficiency and oxygen utilization, which can help support energy and reduce fatigue. Multiple randomized clinical trials and a 2024 meta-analysis show small-to-moderate improvements in stress, anxiety, and sleep (and sleep quality is crucial for feeling your best). However, more research is needed.

May help with: Stress-related fatigue, poor sleep, low energy.

Usage tip: Ashwagandha can be taken at any time of day or before bed, as consistent use may improve sleep. Also note that ashwagandha is best avoided if you have liver issues; if jaundice or itching occur, stop taking and consult your provider. 

4. Maca

Also known as: Lepidium meyenii

What it is: Maca is a plant native to the Peruvian Andes the root of which has been used since ancient times to boost mood, libido, and energy. 

How it works: This adaptogen contains bioactive compounds, including macamides, macaridine, alkaloids, and glucosinolates, which are thought to be responsible for its health benefits. Maca appears to support energy levels by enhancing mitochondrial function and systems responsible for energy production. Preliminary research suggests that supplementing with maca may improve menopausal symptoms including hot flashes and night sweats, but more data is needed to confirm its efficacy and safety.

May help with: Menopause-induced fatigue, stress-related fatigue, low mood.

Usage tip: Due to its impact on energy levels, most people take maca in the morning or early afternoon. 

5. Schisandra chinensis

Also known as: Magnolia vine 

What it is: Schisandra chinensis is a fruit-bearing vine whose berries have long been used in natural medicine to support a wide range of health concerns, including fatigue, weakness, excessive sweating, insomnia, digestive issues, respiratory problems, and cardiovascular conditions.

How it works: With adaptogenic properties, it helps the body manage stress and maintain balance. Schisandra contains key bioactives including schisandra lignans (like schisandrin A/B/C, gomisin A, deoxyschisandrin, schisantherin A), which have been studied for stress support. Research also indicates it could help prevent the loss of muscle strength that often occurs in postmenopausal women, though human studies are limited.

May help with: Stress-related fatigue, chronic stress, muscular health. 

Usage tip: Schisandra chinensis is best taken in the morning or early afternoon for a natural energy boost. Note: It may interact with certain prescription medications.

6. Lemon verbena

Also known as: Aloysia citriodora

What it is: Lemon verbena is an herb with lemony-scented leaves that’s used as a natural remedy for issues like poor sleep and low energy. It’s available in supplements on its own and in herbal blends like Metabolaid, the key ingredient in Metabolism Ignite.

How it works: Human studies suggest that lemon verbena may help lower cortisol, the body’s main stress hormone, which can lead to better sleep and reduced stress. The key compound in lemon verbena thought to support sleep and stress relief, verbascoside, may work by interacting with GABA-A receptors in the brain, which help calm the nervous system.

May help with: Sleep issues, chronic or short-term stress. 

Usage tip: You can take lemon verbena at any time of day, including in the morning for an energy boost or at night to promote more restful sleep. 

7. Peppermint 

Also known as: Mentha piperita 

What it is: Peppermint is a hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica) with an energizing aroma. It’s often used in essential oils and also taken orally as a natural remedy for nausea and other stomach issues.

How it works: Though results from human research are mixed, findings from small studies suggest that inhaling or ingesting peppermint essential oil may boost energy, mood, alertness, and athletic performance by relaxing the airways, improving oxygen flow, and reducing blood lactate levels.

May help with: Midday slumps, pre-workout energy crashes. 

Usage tip: Keep a bottle of peppermint essential oil in your bag or on your desk for a quick, natural pick-me-up.

8. Ginkgo biloba 

Also known as: Maidenhair tree

What it is: Ginkgo biloba is one of the oldest tree species on Earth. For hundreds of years, its leaves and seeds have been used in traditional medicine systems, and it’s now a popular supplement to support memory, focus, and overall brain health.

How it works: Ginkgo biloba contains two main active compounds, terpene lactones and flavone glycosides, which influence neurotransmitter pathways to support cognitive function in certain populations, such as people with mild dementia. In human studies, ginkgo biloba supplements have shown promise in improving the brain’s processing efficiency in people with memory impairment and reducing mental fatigue in refugees. (Evidence in healthy adults is limited.)

May help with: Overall cognitive function, burnout.

Usage tip: To get the most out of ginkgo biloba’s brain-supporting properties, take it in the morning or early afternoon. Note: it may interact with anticoagulants and antiplatelets.

HERBAL STIMULANTS: PROS, CONS, AND CAUTIONS

When choosing a natural remedy for energy, it’s important to be aware of pros as well as potential downsides. 

Caffeine-containing stimulants, like coffee and yerba mate “have a fast onset for alertness and motivation and can enhance reaction time, focus, and task initiation when used judiciously,” according to Dr. Gabrielle Francis, NMD, functional medicine practitioner, and member of the Veracity doctor team.

However, they come with some downsides. “Daily high-dose caffeine can be overstimulating when your adrenals and/or thyroid are depleted and can worsen ‘tired-but-wired’ feelings,” explains Dr. Francis. Caffeine can also disrupt sleep when taken too close to bedtime and may cause side effects (including jitters, palpitations, reflux, anxiety, or irritability) in sensitive individuals.

Adaptogens, on the other hand, help the body manage stress and maintain balance gradually with consistent use, without causing sharp spikes or crashes in mood or energy.

Still, many herbal supplements, including adaptogens, can cause side effects and interact with common medications (as noted above). For example, Panax ginseng has the potential to interact with the commonly prescribed blood thinner warfarin, while ashwagandha has been linked with liver injury and even failure in rare cases.

Therefore, herbal supplements may not be safe for everyone. 

Before starting any herbal regimen for energy or overall wellness, consult your healthcare provider to make sure the supplements fit for your individual health needs. 

This is especially crucial if you have existing health conditions, take medications, and/or if you’re pregnant or breastfeeding.

HOW TO CHOOSE THE RIGHT HERBS FOR YOUR ENERGY TYPE

When it comes to developing an herbal protocol, consider your wellness needs and goals. Here are some recommendations from Dr. Francis based on different energy types.

Anxious fatigue

You might feel: Stressed and wired, like you can’t turn off

Start with: Ashwagandha for calm energy; add Rhodiola in a low dose in the morning if you could use some motivation (both are included in Fatigue Ease). Francis also recommends choosing green tea over coffee for a gentler energy boost.

Classic burnout

You might feel: Depleted, cold, low drive

Start with: Panax ginseng and consider adding Schisandra chinensis if you’ve noticed signs your liver could use extra support (e.g. fatigue, sluggish digestion, bloating). Also try Cortisol Calming with a blend of adaptogens, L-theanine, and more.

Mental depletion

You might feel: Foggy and distractible

Start with: Rhodiola and Ginkgo; add matcha to support short-term focus and alertness with fewer jitters. Dr. Francis also recommends the Metabolism + Stress Set.

Hormonal transition

You might feel: Perimenopause and menopause symptoms, e.g. hot flashes, fatigue, and/or brain fog

Start with: Small doses of maca in the morning and ashwagandha at night to help support sleep and cortisol regulation. Francis also recommends Perimenopause Support and green tea for daytime focus.

It’s important to monitor your symptoms and reassess how you’re feeling with your healthcare provider every 2 to 4 weeks. If your sleep suffers or if you notice any side effects like overstimulation or nervousness, Francis recommends reducing stimulants and focusing on restorative herbs instead.

HOW TO CHOOSE HIGH-QUALITY, EFFECTIVE SUPPLEMENTS

Here are a few tips to help you narrow down supplement options to better your chances of buying safe and effective herbs for energy and motivation.

• Choose standardized extracts: Standardized extracts are produced to ensure the product contains a specific, consistent amount of one or more active compounds, usually shown as a percentage. For example, when looking for a Panax ginseng product, choose products made with standardized ginseng extracts, which typically contain around 4 to 10% total ginsenosides. 

• Third-party testing: Whenever possible, choose herbal supplements that are third-party tested by organizations such as United States Pharmacopeia (USP) or National Sanitation Foundation (NSF). Third-party testing helps verify that products contain the ingredients listed on the label and are free from harmful contaminants.

• Detailed labels: When choosing herbal supplements, it’s best to avoid proprietary blends that don’t disclose specific ingredient amounts. Without knowing the exact dosage of herbal ingredients, it’s impossible to gauge effectiveness or safety. The more transparent the label, the better your chances are of getting the benefits you expect.

LIFESTYLE HABITS THAT HELP YOU GET THE MOST OUT OF HERBS

Natural herbs for energy work best when paired with a healthy lifestyle. Dr. Francis recommends supporting your body with proper sleep, a nutrient-dense diet, consistent exercise, and stress-management strategies.Here are her top tips for feeling more energized and focused, and getting the safest, strongest results from herbal supplements.

Get adequate sleep

• Aim for 7.5 to 9 hours per night with consistent bedtimes and wake times.

• Create a wind-down ritual: consider magnesium glycinate for more restful sleep, limit blue light, and practice breathwork to signal to your body that it’s time to rest.
  
  

Eat for blood-sugar stability

• Include protein and fiber at every meal to support blood sugar regulation and regulate hunger.

• Avoid long periods without food when using caffeine and always pair stimulants with meals to help prevent crashes.
  
  

Stay hydrated

• Dehydration can mimic fatigue, so make sure you’re drinking enough water. The National Academy of Medicine recommends a total daily water intake from beverages and foods of about 13 (8-oz.) cups for men and nine (8-oz.) cups for women.

• On days you work out or sweat a lot, or have lots of caffeine, you may need more—consider adding electrolytes or a pinch of salt, too.
  
  

Move often

• Take daily walks and do two to three  weekly strength-training sessions.

• Incorporate short “movement snacks” throughout the day to beat long sedentary stretches and help maintain motivation.
  
  

Go outside and breathe

• Morning outdoor light anchors your circadian rhythm; step outside early and breathe through your nose for a few minutes.

• Or do a brief box-breathing (4-4-4-4) session to help reset focus in minutes: inhale, hold your breath, exhale, and pause for four seconds each, and repeat a few times.
  
  

Target the root causes of symptoms

• Work with your healthcare provider to screen for iron deficiency, B12/folate insufficiency, thyroid/adrenal imbalances, sleep apnea, perimenopausal shifts, chronic infections, and toxin exposures.

• Addressing underlying issues makes herbal interventions far more effective.

• Work with a healthcare provider, such as a physician or functional medicine clinician, for personalized guidance, medication review, and lab-based care. 
  
  

WHEN TO SEE A CLINICIAN

If you’re experiencing chronic or extreme fatigue, it’s critical to make an appointment with your healthcare provider. 

Though herbs can be helpful in certain situations, they will not treat or fix underlying health conditions such as anemia, hypothyroidism, or hormonal imbalances. 

KEY TAKEAWAYS

• Herbs like rhodiola, Panax ginseng, ashwagandha, and maca can offer a gentle but powerful boost to help restore your energy and motivation. 

• When paired with lifestyle changes like quality sleep, a healthy diet, and stress management practices, evidence-based herbs can help you maintain your energy levels through every stage of life. 

• But remember, while herbs can be helpful in certain situations, it’s always best to work with your healthcare provider to ensure that herbs are the right choice for you. 
  
  

FREQUENTLY ASKED QUESTIONS (FAQS)

What herb gives you the most energy?

Panax ginseng is one of the most studied natural remedies for boosting stamina and focus. Limited evidence suggests this herb can help support calmness, cognitive performance, and reduce fatigue. It contains beneficial compounds (like ginsenosides) that may boost energy and brain function.

What herb is good for chronic fatigue?

Rhodiola and ashwagandha are strong candidates for sustained fatigue. They may improve energy and reduce fatigue by calming the HPA axis, regulating stress hormones like cortisol, and improving mitochondrial efficiency and oxygen use. 

How can I boost my energy naturally?

You can naturally boost your energy by focusing on protein-rich meals, quality sleep, and stress management. Adding adaptogenic herbs may provide extra support for sustained energy.

What is the best natural stimulant for energy?

Green tea and matcha are natural sources of caffeine that can help increase alertness. Thanks to the amino acid L-theanine, they provide a smoother, calmer energy compared to coffee.

Why does my body feel weak and tired?

Feeling weak and tired can stem from a variety of factors, some of which are minor and easily addressed, while others are more serious. Common contributors include stress, nutrient deficiencies (like iron or B12), poor sleep, or hormonal changes. Certain medical conditions, like anemia, cancer, and hypothyroidism, can also make you feel sluggish or fatigued.