Most of us love a cup of coffee or black tea, and some even turn to energy drinks to get through the day. While you certainly aren’t alone, caffeine does have some negative side effects, especially if you tend to struggle with anxiety, stress management, or insomnia.
Common, not-so-desirable caffeine side effects include shakiness, insomnia, headaches, a faster heartbeat, frequent urination, and stomach upset, according to the Mayo Clinic. If you plan to quit or reduce caffeine, start slowly and check beverage labels, such as sodas, coffee drinks, and tea, to monitor your intake.
Fortunately, we have some amazing research-based recommendations for herbs that can boost your energy levels with little to no caffeine!
What Herbs Boost Energy the Most?
Ginseng
Ginseng has traditionally been used to promote alertness and increase energy. Current research aligns with this. Ginseng is rich in important vitamins, minerals, and fiber, as well as an active component called Ginsenosides, which researchers believe reduces mental stress, stabilizes blood pressure, and boosts immune function. This same study review notes that ginseng has anti-fatigue properties and boosts alertness, contributing to higher performance.
According to the Cleveland Clinic, ginseng may boost memory, thinking, and reasoning. It can even fight fatigue and boost your energy—although the Cleveland Clinic recommends avoiding combining it with caffeine or other stimulants, as it may leave you too wired!
Rosemary
Rosemary has a wide variety of benefits for the mind. A 2020 study review found that it has anti-inflammatory, memory-boosting, and anti-anxiety uses, which can help fight common caffeine withdrawal side effects, such as brain fog.
Another study found that inhaling rosemary essential oil helped the participants feel more active and alert. It even increased respiratory rate, which can help with your energy levels if you’re not breathing deeply enough.
Peppermint
Research studies on humans show that peppermint essential oil impacts us in a significant way.
Peppermint fights fatigue by increasing lung capacity in healthy individuals when breathed in. This allows more oxygen to reach the brain, helping to eliminate fatigue. It’s also been found to stimulate the central nervous system, increasing your cells’ energy metabolism!
Ginkgo
Ginkgo is one of the most popular herbs for increasing energy, vitality, and libido. Studies have found that it contains anti-inflammatory, anti-cancer, and other disease-fighting properties. On top of this, it’s well known for boosting energy! It’s been tested extensively in both athletes and everyday people, showing that it can increase oxygen intake, endurance, and alertness.
In addition, ginkgo is rich in polyphenols, which have neuroprotective benefits and the ability to promote alertness and cognitive performance—especially when combined with an active lifestyle.
Ashwagangha
Ashwagandha is a popular adaptogen traditionally used to combat stress, improve energy, and support better adrenal function.
Early clinical evidence from randomized, double-blind trials shows that ashwagandha has cognitive benefits. Specifically, it helped with performance on mental tasks, executive function, reaction time, and attention. If you find you struggle with brain fog when you consume less caffeine, ashwagandha may be a good choice. It’s also well tolerated per this study.
A 2020 study found that ashwagandha root extract improved overall well-being, alertness, and sleep quality—all of which can help you when you’re reducing caffeine intake.
Low Caffeine Options for More Energy
If you’re weaning yourself off caffeine slowly, consider these herbal options rich in energy-boosting herbs paired with a small amount of caffeine:
- Get Up & Go Tea: If you’re weaning yourself off caffeine, our Get Up & Go Tea is an electric choice! It’s packed with antioxidants, eleuthero, and ginkgo to give you a boost of energy and promote better attention. This green tea still provides some caffeine, but a much smaller dose than your typical cup of coffee or energy drink.
- Ginseng & Ginger Green Tea: This moderately caffeinated green tea is a fantastic swap for your morning cup of coffee. We love both the earthy ginger and energizing ginseng to give you a well-rounded, supportive blend first thing in the morning.
- Study Buddy Tea: This tea combines rosemary with flavorful fruits and green mate for the ultimate energizing blend! If you need to pull an all-nighter or have a big project, this is among our favorite teas for long-lasting energy.
Caffeine-Free Options for More Energy
If you’re trying to cut out caffeine altogether or are looking for an herbal capsule to encourage better energy, take a look at these supportive options:
- Brain Tonic Tea: A caffeine-free herbal tea blend that encourages focus, cognitive function, and mental clarity. If you feel yourself crashing without caffeine, try this tea, which promotes a calm mind and physical energy, with ingredients like ginkgo.
- Adapto-Gen Capsules: These capsules contain some of the best adaptogens to promote a healthy stress response and enhanced energy and stamina. If you feel run down with less caffeine, try these capsules, which contain everything from vitality-boosting ashwagandha to ginger for a gentle boost.
- Ginkgo Capsules: Struggling with brain fog? Try ginkgo leaf, which is known for improving memory, alertness, and circulation.
- Peppermint Essential Oil: Peppermint’s refreshing, stimulating scent is perfect for improving alertness, whether as a substitute for coffee in the morning or to help you get through an afternoon slump. Diffuse this punchy oil in your home or apply it to the back of the neck and temples for headaches. It’s perfect right before an important assignment or mentally straining task, as it can fight poor memory and boost attentiveness.
- American Ginseng Capsules: Ginseng is well known for its energy-boosting effects for both mental and physical performance. It can even support better endurance and stamina if you’re feeling run down from less caffeine.
-
Peppermint Tea: This tea’s invigorating taste is sure to perk you up! Peppermint strikes an excellent balance between soothing the body and refreshing the mind. It’s ideal for fighting an afternoon slump.
- Oxy Tea: This herbal tea blend is designed to support gentle, natural energy without caffeine. With refreshing peppermint to support healthy oxygen levels and carefully selected ingredients, it’s a great option when you’re cutting back on caffeine but still want to feel balanced and energized.
- Nature’s B Vitamins: This wholesome shake mix promotes energy, alertness, and overall wellness with a rich dose of nutrient-rich superfoods and herbs packed with B vitamins. It’s especially delicious because of the organic cherry, which has a bright, fruity flavor.
We hope this article inspires you as you work on reducing your caffeine intake. Remember, take it slow and work on reducing your intake week by week, rather than all at once!
Cheers,
Herbalist Natalie & Herbalist Leiliah
 |
Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |
*The statements in this article have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent disease. Consult your healthcare provider before use.