Combining L-theanine with caffeine may help increase energy and cognitive performance. A small study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The researchers found that high doses of L-theanine with caffeine improved attention levels the most.

Another study from found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults. The participants reported feeling less tired with increased alertness. Vitamins and supplements can cause mild side effects in some people.

If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor. Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.

Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements. Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition.

All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:. Many athletes look for safe and efficient ways to boost their performance.

In this article, we look at six vitamins and supplements that may help. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. Anti-cancer supplements can include vitamin tablets and herbal extracts.

Studies claim that vitamin D supplements offer extra health benefits, such as reducing pain and depression, while others challenge this belief. HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health?

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Medically reviewed by Miho Hatanaka, RDN, L. Ashwagandha Coenzyme Q10 Vitamin D B vitamins Creatine Iron L-theanine Side effects Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

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Read more about our vetting process. Was this helpful? Share on Pinterest Ashwagandha supplements may help boost energy levels.

Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Vitamin D.

B vitamins. Share on Pinterest As B is found mainly in animal products, vegetarians and vegans may be low in the vitamin. Side effects and risks. Share on Pinterest A person can speak to their doctor about how supplements may interact with their medication.

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How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Inhaling peppermint essential oil has been shown to have beneficial effects on memory, energy levels, and alertness.

Like peppermint, the aroma of rosemary essential oil may help improve cognitive performance. Inhaling rosemary essential oil allows compounds in the oil called terpenes to enter your bloodstream, from where they can directly affect your brain A study in 20 adults found that exposure to rosemary essential oil that was diffused into the air led to improved performance on cognitive tasks, including those that involved speed and accuracy Another small study in 8 adults demonstrated that consuming mL of water containing rosemary extract led to improved performance on computerized cognitive tasks Research shows that rosemary essential oil may help improve performance on cognitive tasks when inhaled or used as a supplement.

Rhodiola rosea is a plant that has been used for centuries in traditional medicine systems worldwide to improve memory, alertness, and endurance It has been shown to reduce mental fatigue, boost brain function and mood, and increase exercise performance in human and animal studies 27 , A week study in people with burnout found that supplementing with mg of Rhodiola rosea extract per day significantly improved feelings of exhaustion, impaired concentration, and lack of joy, compared with their baseline Supplementing with Rhodiola rosea may also benefit those with chronic fatigue and enhance exercise performance 31 , When used as a supplement, Rhodiola rosea may help boost energy levels, improve concentration, and boost mood, according to human research.

A number of studies have suggested that ashwagandha Withania somnifera , an herb that has been used as an Ayurvedic remedy since ancient times, has powerful beneficial effects on brain function An 8-week study in 50 people demonstrated that supplementing with mg of ashwagandha root extract per day significantly improved memory, attention, and information processing, compared with a placebo A review that included five studies found that supplementing with ashwagandha was well tolerated and led to improved performance on cognitive tasks, attention, and reaction time Additionally, another week study in 50 older adults showed that taking mg of ashwagandha root extract daily improved sleep quality, mental alertness, and overall quality of life, compared with a placebo group Research shows that ashwagandha may have beneficial effects on cellular energy production and be a helpful tool for enhancing athletic performance 37 , Ashwagandha is a popular dietary supplement that may help boost performance on cognitive tasks and improve sleep quality, mental alertness, and athletic performance.

Gotu kola has been used in traditional medicine systems to help improve brain function, as well as studied for its beneficial effects on alertness and mood. A 2-month study in 28 older adults who received —mg-doses of gotu kola extract per day found that those taking the highest dose experienced improvements in working memory, alertness, and self-rated mood, compared with a control group Another 3-month study in 80 older adults demonstrated that supplementing with mg and mg of gotu kola extract per day significantly improved strength and physical functioning, compared with a placebo group Gotu kola is an herb that may help improve memory, alertness, and mood when taken as a supplement.

Plus, it may enhance strength and physical functioning in older adults. Human studies show that taking it as a supplement may help boost energy levels, reduce anxiety, and enhance athletic performance A study in 50 men with erectile dysfunction found that treatment with 2, mg of dry maca extract for 12 weeks significantly improved physical and social performance, compared with a placebo Maca has also been shown to improve athletic performance and have positive effects on mood and energy levels in human studies 44 , Studies show that supplementing with maca may have positive effects on athletic performance, mood, and energy levels.

The best way to ensure that you stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet , plenty of sleep, and stress-reduction techniques like engaging in enjoyable physical activity.

Additionally, certain herbal supplements, including the ones listed above, may have the potential to boost your energy and brain function. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Life can take a toll on your energy levels. Fortunately, these 11 vitamins and supplements can boost your energy levels when you need it most.

If you're wondering about energy-boosting foods, you're not alone. This article explores whether certain foods boost your energy and offers other…. For centuries, ginseng has been used in traditional Chinese medicine. Here are 7 proven benefits of ginseng. Guarana is often used as an ingredient in energy drinks, but it does more than energize.

Here are 12 science-based benefits of guarana. Peppermint oil has many potential benefits, like relieving GI discomfort, nausea, and pain. Here's what to know about benefits, side effects, and….

Rhodiola rosea has been used for centuries to treat anxiety, fatigue and depression. Here are 7 health benefits of rhodiola that are backed by science. Ashwagandha is a medicinal herb with powerful health benefits for fertility, athletic performance, sleep, and more.

This article reviews the evidence. Gotu kola has been touted as an herb of longevity — but is there any truth to its claimed benefits? Here's what the science has to say.

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Nutrition Evidence Based The 10 Best Herbs to Boost Energy and Focus. Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD on October 5, Bacopa monnieri.

Rhodiola rosea. Centella asiatica gotu kola.

Sleep disorders. Sleep disruptions will leave you feeling tired the next day. Two of the most common are insomnia and sleep apnea. With insomnia , you may have trouble falling asleep, staying asleep, or getting good-quality sleep.

Sleep apnea is characterized by pauses in your breathing, often lasting several seconds, or shallow breathing, while you sleep. Other issues can disrupt sleep, such as restless leg syndrome and conditions that force repeated nighttime bathroom trips such as an overactive bladder or enlarged prostate.

Some medications can make you feel tired, such as certain blood pressure drugs, antidepressants , anti-anxiety drugs, and antihistamines. Hormonal changes. Fatigue is a common symptom of low hormone levels like testosterone in older men and estrogen in women during menopause.

Low-grade depression or anxiety. Mental health issues like depression or anxiety often cause low energy. Chronic fatigue syndrome. Severe prolonged tiredness could be a sign of chronic fatigue syndrome, a mysterious disorder characterized by profound fatigue that does not improve with rest and may worsen with physical or mental activity.

The experience of fatigue is often classified as one of two general types: muscle fatigue and central or brain fatigue.

Muscle fatigue and central fatigue are closely related. But you can also experience one without the other. When most people say they are fatigued or lack energy, they are describing a condition called central fatigue or brain fatigue.

They mean that they are having trouble paying attention, concentrating, or feeling motivated to perform. They may also feel sleepy. Specific areas of the brain are responsible for attention and concentration, and other areas are centrally involved in motivation.

Still others are involved in alertness and sleepiness. Emotional and psychological factors significantly affect how fatigued you feel.

Fatigue caused by a medical or mental health condition needs proper attention from your primary care provider. It also gives your cells more energy to burn and circulates oxygen through your body.

And exercising can lead to higher brain dopamine levels, which helps elevate mood. Try to avoid exercising within two hours of bedtime, which can make it harder for you to fall asleep.

Eat for energy. A diet that contains foods with a low glycemic index —whose sugars are absorbed slowly—may help you avoid the lag in energy that typically occurs after eating simple carbohydrates or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils like olive oil.

High-carbohydrate foods have the highest glycemic indexes whereas proteins and fats have a glycemic index close to zero. Use caffeine wisely. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.

Limit alcohol. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is powerful at midday. Stay hydrated. If your body is dehydrated, one of the first signs is fatigue.

Drink water throughout the day. Although individual needs vary, the Institute of Medicine recommends men should aim for about 15 cups of fluids per day, and women about 12 cups.

Restrict your sleep. If you think your fatigue is related to being sleep-deprived, try getting less sleep. This advice may sound odd, but determining how much sleep you need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run.

Lighten your load. One of the main reasons for fatigue is overwork. This can include professional, family, and social obligations. Set your priorities regarding the most critical tasks, and pare down those that are less important.

Consider asking for extra help if necessary. Control stress. Stress-induced emotions consume massive amounts of energy.

Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse the stress response. Relaxation therapies like meditation, yoga, and tai chi are also effective tools for reducing stress.

Do you sometimes feel like the Energizer Bunny when his battery runs low? You might start the day strong, but by mid-afternoon, you can't quite keep going and going. Assuming your doctor has ruled out serious medical causes, there are many ways to boost energy levels. For example:.

Caffeine increases alertness, so having one or two cups of coffee can help sharpen your mind. But be careful. Too much caffeine, especially when consumed in large amounts or after 2 p. Energy drinks are popular energy boosters , but high amounts of caffeine give them their celebrated jolt.

Many contain as much or more caffeine as a cup of coffee, along with loads of sugar and other additives, so you should be careful how and when you consume them.

Given that food is fuel, it's only natural to wonder if certain foods boost energy more efficiently than others. When to Start Taking Social Security. Social Security Benefits Calculator. Medicare Made Easy. Original vs.

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According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. If your doctor has ruled out anything serious for your energy slumps, such as a health condition or a medication side effect that could be making you tired, give these eight proven energy boosters a try:.

Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack. The best snack, Blatner says, is a combo: a piece of fruit or carrot sticks or other produce plus protein, such as a handful of nuts, Greek yogurt, string cheese, cottage cheese, hard-boiled egg or roasted edamame.

The body uses fruits and vegetables for immediate energy, while the protein provides longer-lasting, steady energy to keep you invigorated until your next meal. Can coffee be a good pick-me-up? Blatner recommends a cup of matcha green tea instead — it has a third of the caffeine, reducing the jitters.

Dehydration is one surprising reason you may be lacking pep. It slows circulation and makes your heart work harder to pump oxygen to the brain and the rest of the body, causing sluggishness and a lack of focus.

The average woman should consume approximately 2. Men should get about 3. Milk, juice, herbal teas, and decaffeinated coffee and tea can also help raise your water quotient.

University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts. Cycling and resistance training also do the trick.

Check out our Staying Fit page for a series of minute workouts. Study author Patrick J. Need a quick power surge? Privacy Policy. If you feel yourself nodding off after lunch, go ahead and put your head down. A midday snooze can be an excellent pick-me-up, according to Conroy.

The key is to keep it brief, no more than 20 to 30 minutes. Sleeping an hour or longer during the day could have the opposite effect. Save the deep sleep for nighttime.

Target Optical. Dynamic stretching is especially good at getting the job done, Morrow says. Dynamic stretches are movement-based and take your joints through their full range of motion, improving circulation throughout your body.

These stretches should get your blood — and energy — flowing. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

The sights and sounds of the natural world can help to restore your get-up-and-go , research shows. People got a second wind when they went outdoors to either rest or exercise in view of green space, trees and a lake.

Breitenbecher, a professor of psychological science at Northern Kentucky University. Erratic rises and drops in blood sugar can leave you feeling tired and drained. Instead, just focus on eating less sugar and fewer refined grains — like white bread and rolls, flour tortillas, etc. Eating regular, balanced meals also stabilizes blood sugar, Blatner says.

And avoid skipping meals. Establishing a regular sleep schedule is one of the most important ways to stave off lethargy later, Conroy says. Rising at the same time every day even on weekends is key to the process.

And that really helps to regulate all the systems in your body and your energy levels, increasing alertness.