This Fatigue-Fighting Solution Might Be Better Than a Cup of Coffee

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When your energy levels are zapped, it can be a big problem. You might feel sluggish and tired at work or school, and that could impact your performance. Fatigue can also affect your reflexes or critical-thinking abilities, which can mess with day-to-day tasks like driving. Not to mention being tired just doesn't feel good in general.

You can try a couple of things to fight that fatigue and boost your energy levels. Changing up your diet can help. "Any food that provides calories is going to give your body energy," says Jennifer Martin-Biggers, Ph.D., MS, RDN, VP of scientific affairs and education at Hum Nutrition. "We burn calories to fuel all of our body functions. Different nutrients and botanical ingredients have been studied to improve or increase feelings of energy." Getting back on a good sleep routine will do wonders for your tiredness, but it's easier said than done sometimes.

Of course, you can also just reach for caffeine for a quick pick-me-up. "For a quick improvement in energy feelings, caffeine is probably the most commonly used addition to our diets (think coffee, tea, energy drinks)," Martin-Biggers says. "Some people are quite sensitive to caffeine and may also feel a post-caffeine 'crash.' Sugar is similar—it will give you a quick boost in energy, as it increases glucose that is available for your body to convert to energy, but it can be followed by a crash and feelings of lethargy if you don't do something to burn off that energy and use up that glucose bump."

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There are also some vitamins, minerals, and herbs that fight fatigue and might be worth trying if you don't want to rely on caffeine. Some vitamin deficiencies, such as with B vitamins and iron, can make you feel sluggish, so if you're not getting enough of those, you can try supplementation (preferably with the help of a healthcare professional). "B vitamins play key roles in energy production in the body, and vitamin B12 is particularly important to keep your nervous system and brain buzzing," Martin-Biggers says. "People who are deficient or have low levels of B12 can feel very sluggish and tired."

Martin-Biggers says there are certain groups of people who might benefit from supplementation for deficiencies and should consider their options with their doctor. "This includes people who follow a vegan diet and may need additional B12 or older people who may develop low B12 levels as our bodies are less efficient at absorbing B12 from foods due to decreases in stomach enzymes that naturally occur over time," she says. "Premenopausal women who may suffer from heavy menstruation also benefit from an iron supplement or a multivitamin that includes iron as blood loss can also reduce iron levels in the body."

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There are some herbs and adaptogen supplements that can also help in the energy department, like ashwagandha, cacao, L-theanine, matcha, ginseng, and maca, according to certified holistic health counselor and founder of Remedy Organics Cindy Kasindorf, CHHC, AADP.

Here, she breaks down their benefits:

Ashwagandha: "[It] is an Ayurvedic herb and is often referred to as Indian ginseng," Kasindorf says. "If you are familiar with adaptogens, you may have come across ashwagandha, which has been used for centuries to help increase stamina as well as reduce stress."

Cacao: This is one Kasindorf's favorite natural stimulants since it is chocolate in its purest form. "This superfood contains theobromine, which increases blood flow both physically and mentally," she says. "It has been used for centuries in cacao ceremonies for its healing properties. Cacao is also rich in antioxidants and minerals."

L-theanine: "Naturally derived from tea leaves and combined with caffeine, this nootropic provides increased mental clarity and focus," she explains.

Matcha: Kasindorf says matcha is made from the highest-quality green tea leaves and is used to increase focus, energy, and endurance.

Ginseng: "[It] is a plant that has been around for centuries and has been shown to help fight fatigue and promote energy," she says.

Maca: This adaptogenic plant is a good source of vitamin C, iron, and copper, Kasindorf adds.

Kasindorf recommends taking these stimulating products in the earlier part of the day. "If supplements are taken later in the day, it may interfere with your sleep," she says. "Pay close attention to how these supplements make you feel throughout the day and adjust accordingly."

When shopping for a supplement, Martin-Biggers suggests doing your research and paying attention to the labels. Look for certifications that show that the supplements are of high quality and check the ingredient list for any fillers or other extras. "I always recommend looking for any information from a brand about a dose being the best for energy based on clinical research," she adds.

Take a look at some of the best supplements for energy to shop below.

1. Hum Nutrition Über Energy

2. Remedy Organics Energize Me Shot

3. Garden of Life Vitamin Code Raw B Complex

4. Moon Juice Power Dusst

5. Hum Nutrition B12 Turbo

6. Now Energy

7. Olly Daily Energy Gummy

8. Nature Made Super B Energy Complex

9. Sun Potion Organic Ashwagandha Ayurvedic Adaptogen Powder

10. Life Extension Ginseng Energy Boost

11. Viva Naturals Organic Maca Powder

12. The Genius Brand Genius Mushrooms

13. Garden of Life MyKind Organics Ashwagandha

14. Gaia Herbs Energy Vitality

15. Moon Juice Cosmic Cocoa

16. Sports Research L-Theanine

Next, 7 Essential Oils for Energy and How to Use Them

Disclaimer

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

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Sarah is lifestyle writer and editor with over 10 years of experience covering health and wellness, interior design, food, beauty, and tech. Born and raised in Los Angeles, she attended New York University and lived in New York for 12 years before returning to L.A. in 2019. In addition to her work on THE/THIRTY andBest Knockoff Luxury Clothing , she held editor roles at Apartment Therapy, Real Simple, House Beautiful, Elle Decor, and The Bump (sister site of The Knot). She has a passion for health and wellness, but she especially loves writing about mental health. Her self-care routine consists of five things: a good workout, “me” time on the regular, an intriguing book/podcast/playlist to unwind after a long day, naps, and decorating her home.