Energy—it’s a good thing. Technically your energy could be defined as your body’s metabolism of food into fuel. But energy feels like more than a calorie equation. It’s the pep in your step. It’s your stamina and endurance to get through tasks (or certain conversations!). It’s the will to get out of bed and get the day rolling. Energy can be defined broadly as feelings of vitality, well-being, and verve. So, when it comes to things you can do for wellness, are there natural energy-boosting supplements out there to know about? And what about foods to boost energy?

Supplements as Sources of Energy

Typical ingredients for energy-related supplements include vitamins, mushrooms, and herbs. They’ve been researched to support energy in a variety of ways.

B Vitamins

B vitamins help your body produce cellular energy by acting as cofactors in several metabolic processes.* Getting enough of each B vitamin is essential for making sure that your cellular energy-production system is functioning properly. The eight B vitamins are Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (B9), and Cobalamin (B12).

Cordyceps

Cordyceps mushroom has been used traditionally for interesting health benefits. Cordyceps sinensis is described in Tibetan and Chinese traditional medicine for improving energy. The mushroom has also been used by competitive athletes for performance benefits.

Wild cordyceps ( Cordyceps sinensis) grows from the larva of certain moth species and is increasingly rare and difficult to obtain. Fortunately, there are other ways to cultivate this coveted fungus. The related species Cordyceps militaris can be grown in a fermented media—no moths needed. One of the biologically active compounds in Cordyceps militaris mushroom, Cordycepin, may support energy metabolism through its function as a precursor of ATP. (ATP is adenosine 5’-triphosphate, known as an “energy molecule” for cells.)

Green Tea

It’s green, it’s leafy, and it’s one of the most popular beverages in the world. Yep, we’re talking about tea ( Camellia sinensis), which might be considered one of the best herbs for energy. Caffeine is commonly sourced from the coffee bean. However, it also occurs naturally in certain types of cacao beans and in teas, such as Green Tea. Consumption of caffeine is commonly associated with its ability to combat fatigue and drowsiness. Many people like to use caffeine to boost energy naturally. While a cup of Green Tea typically contains about one-third of the caffeine content of a cup of coffee, Green Tea naturally contains other compounds with reported health benefits, such as catechins.

Maca

Maca ( Lepidium spp.) is a traditional food from the mountainous country of Peru. Maca is a Brassica or cruciferous vegetable, meaning it belongs to the same plant family as Broccoli and Cabbage. Peruvian natives have long supplemented their meals with Maca as one of their traditional herbs for energy and mood. They believed Maca had a positive effect on energy and decreased feelings of anxiety. And they’re not alone! In a study of Lepidium meyenii supplementation in trained cyclists, Maca significantly improved trial time.

Eleuthero

Eleuthero ( Eleutherococcus senticosus) is famed for its adaptogenic properties. This means that it’s known to help the body return to a state of balance and adapt to stressors such as fatigue. One study showed that supplementing with Eleuthero for 8 weeks increased endurance capacity in male athletes. New Chapter formulates our Energy Boost Multiherbal with a clinical dose of Eleuthero to help you enhance your natural energy, even during times of exhaustion.

Rhodiola

Rhodiola ( Rhodiola rosea) is another adaptogenic herb used to address feelings of occasional stress in body and mind. It’s been studied for its ability to combat fatigue and support healthy mood. Rhodiola has a diverse phytochemistry, containing several groups of identified compounds including phenolic acids, terpenes, and flavonoids.

Ashwagandha

Ashwagandha ( Withania somnifera) is an herbal superstar in the healing tradition of Ayurveda and beloved by modern herbalists around the world. Why so great? Ashwagandha helps bring you to balance whether you’re just getting going in the morning or looking to chill out after a busy day. A study on Ashwagandha connected its energizing qualities to its ability to reduce feelings of fatigue and irritability. New Chapter’s potent Ashwagandha Force™ formula is crafted with a 5x concentrated root-and-leaf extract in a clinical dose of this balancing herb.

Foods to Support Energy

There are other ways to support your energy throughout your day. One of the best tips? Eat breakfast! Studies show that having breakfast (eating a meal soon after waking in the morning) supports cognitive function, particularly memory. According to Harvard Health, a great breakfast combo can be a lean protein, carbs that are digested slowly, and fruit or vegetables. For example, have a bowl of oatmeal with almond butter and berries or a veggie omelet with whole-grain toast. This combination of nutrients can keep your body fueled and your blood sugar levels fairly even throughout the morning.

You can pay attention to what you eat during the rest of the day, too. To deal with a mid-afternoon crash or slump, when energy levels seem to crater, try nutrient-dense snacks to level back up. These can offer more consistent and balanced energy for the rest of the day instead of quick fixes like coffee, energy drinks, or candy.

Habits to Boost Energy

In addition to nourishing your body well, here are some other great ways to stay balanced throughout the day.

Control Stress

It’s hard to get things done or even to think clearly when you’re stressed. You can help manage occasional stress by building habits that keep you out of fight or flight mode.

Take planned breaks. Maybe go for a regular short walk each afternoon, listen to music, or go make a cup of herbal tea. Taking breaks can actually help you get more done and feel more energized.

De-stress your being. Work calming practices into your week to get proactive with managing occasional stress. These soothing habits can include meditation, yoga, or journaling.

Exercise

Paradoxically, using energy to exercise can help you feel energized. Exercise has also been shown to boost mood. You don’t have to start a course of marathon training either—just a 20-minute walk can do wonders! Find ways to work exercise into your day.

Sleep Well

If you’re feeling sleep deprived and rundown, try working on your sleep hygiene. This means setting yourself up with healthy practices for good quality sleep. This can include making time for the recommended 7-8 hours of sleep each night, if possible.

Drink More Water

This one is easy! Make sure you hydrate well every day to help maintain your optimal energy levels. Drinking enough water is simple, but so important. Pro tip: Carry a water bottle around with you, and sip from it often.

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Bottom Line

There’s a lot you can do to manage your personal energy levels. This includes talking to a healthcare professional if you have questions about how to boost energy. Interested in energy-supportive ingredients to kickstart your supplement regimen? New Chapter’s excellent quality formulas have something for everyone, whether it’s adaptogenic herbs like our pure & potent Rhodiola Force™, or our Fermented Coenzyme B Complex with over 100% Daily Value of each B vitamin to help your body turn food into fuel at the cellular level.* We’re here to go the extra mile on your behalf and do wellness WELL, so you can do you!

Not sure where to start, learn how to build your personal regimen here