Best Herbal Supplements for Stress and Energy: What Actually Works

Stress and low energy can seriously affect how you feel every single day. Many people are searching for natural ways to reduce stress and increase energy. Herbal supplements offer gentle, plant-based support to help the body handle daily challenges.

Unlike caffeine or synthetic pills, herbal options often provide balanced and lasting relief without crashes. Plants used for centuries now have growing scientific evidence backing their effectiveness. These supplements can help improve mental clarity, mood, and physical stamina.

Choosing the right supplement depends on the herb's qualities and how your body reacts. You can take herbs in many forms, like capsules, powders, or teas, to suit your routine. Understanding each herb's benefits and precautions helps you use them safely and effectively.

Let's explore 15 great options.

1. Black Maca

Black Maca is a root vegetable native to the Andes, traditionally consumed for energy, stamina, and fertility. Among the three common maca types, yellow, red, and black, black maca is considered the most potent. It’s particularly valued for supporting endurance, mental focus, and male reproductive health in traditional medicine.

This adaptogenic root helps the body manage stress by regulating hormone production and promoting adrenal resilience. Its benefits are especially noticeable during low energy, brain fog, or hormonal imbalance. Maca is non-stimulant, making it ideal for daily use without disrupting sleep or mood.

Benefits

Black Maca supports endurance, improves mood stability, and helps sustain energy levels throughout the day. It may support testosterone levels and libido, especially in men, without interfering with the body’s natural hormonal rhythm. Additionally, it contributes to better concentration, motivation, and cognitive sharpness over time.

Its adaptogenic qualities also help reduce feelings of burnout or low resilience during stressful periods. Black maca works best when taken consistently to support physical vitality and emotional balance.

How to take

Black Maca is commonly powdered, mixed into smoothies, oats, or warm drinks. It’s also available as a tea or capsule for easier use in daily routines. Daily 1,500–3,000 mg is generally recommended for energy and mood support.

Precautions

Black Maca is generally well tolerated, but excessive intake may cause mild digestive upset in some users. Individuals with thyroid conditions should consult a doctor due to maca’s goitrogenic compounds. If pregnant, breastfeeding, or taking hormone-sensitive medications, speak with a healthcare provider before use.

2. Ashwagandha 

Ashwagandha root extract capsules provide adaptogenic support for managing mental stress symptoms. This supplement may improve sleep quality and reduce anxiety in healthy adults.

Our Organic Ashwagandha supplement can help users feel calmer and experience fewer major depressive disorder symptoms over time. Ashwagandha may support thyroid hormone normalization and healthy cortisol levels. 

Benefits

Ashwagandha root extract reduces cortisol levels and alleviates anxiety symptoms in healthy adults. Randomized double blind placebo controlled studies demonstrate significant improvements in stress hormone regulation. This herb may improve sleep quality and promote relaxation before bedtime.

It enhances mental clarity and cognitive function, reducing mental fatigue during high-stress periods. This adaptogen supports overall central nervous system health and resilience to chronic stress.

Secondary benefits include improved thyroid hormone balance and healthy blood pressure regulation. Patients suffering from burnout symptoms may experience gradual mood stabilization and calmness.

How to take

Take 300–600 mg once or twice daily with food to improve absorption. Do not exceed the recommended dosage without first talking to a qualified healthcare provider. Follow the label instructions and maintain consistent timing for optimal stress response management.

Precautions

Avoid ashwagandha supplementation during pregnancy due to possible teratogenic risks. This herb may cause drowsiness; use caution when operating heavy machinery. Consult a health specialist before combining with other medications or high doses.

3. Panax Ginseng

Panax Ginseng is a traditional root used in Eastern medicine to promote energy, vitality, and mental performance. The root’s natural compounds help reduce fatigue and may improve alertness and focus during stressful periods. It’s widely available as tea, powder, or capsules for daily wellness support.

This herb is often used by those seeking to balance energy while supporting cognitive and physical performance. Its adaptogenic action may help the body respond more calmly to stressors over time. Panax Ginseng fits well into natural strategies for maintaining endurance and mental clarity.

Benefits

Panax Ginseng helps reduce mental fog and boosts physical energy in active or high-stress lifestyles. It also helps improve brain function, support memory, reaction time, and overall cognitive performance. As an adaptogen, it may help regulate stress hormone levels and support adrenal recovery.

Some people notice a calmer mind even while feeling more energized and productive. Ginseng may offer added benefits for immune health and long-term well-being. Its balancing effects make it a good fit for those who feel burned out or mentally drained.

How to take

Take 200–400 mg of a standardized extract in the morning to support energy and focus. Avoid exceeding recommended doses, as too much may lead to overstimulation or high blood pressure. Adjust timing and dosage based on your body's needs and lifestyle.

Precautions

Avoid using Ginseng alongside blood thinners or stimulant medications without medical supervision. Limit caffeine intake to prevent jitteriness or sleep problems. If unsure, speak to a doctor before adding it to your daily supplement routine.

4. Fenugreek

Fenugreek is a fragrant herb with tiny seeds used for centuries to support hormone balance and metabolic health. Known for its bitter flavor, it's often consumed as tea, ground into powder, or in capsules. This herb naturally enhances vitality without overstimulating the body.

It contributes to stable energy levels by regulating appetite, metabolism, and blood sugar. Fenugreek fits well into holistic wellness routines focused on energy, hormones, and overall health.

Benefits

Fenugreek promotes hormonal balance and helps support thyroid hormone levels over time. It encourages metabolic efficiency, improving stamina and energy during long or demanding days. Many people experience fewer cravings and steadier energy throughout the day.

Its adaptogenic nature helps the body resist daily stressors and maintain a balanced internal state. It supports natural hormone rhythm and energy resilience when combined with healthy eating.

How to take

Take 500–600 mg with meals for improved digestion and absorption. You can also use ground seeds in food or tea. Always follow recommended dosing instructions and talk to a professional when combining with other herbs.

Precautions

Fenugreek may cause body odor changes due to its unique chemical makeup. Avoid during pregnancy, as high doses could affect uterine activity. Stop use and seek guidance if unusual symptoms or discomfort occur.

Instead of taking these herbs individually, try our 4-in-1 blend combining Black Maca, Ashwagandha, Fenugreek, and Panax Ginseng. This convenient formula delivers natural energy, stress support, and hormone balance—all in one supplement.

5. Rhodiola

Rhodiola is a flowering plant native to cold mountainous regions that is traditionally used for endurance and stress relief. Its active compounds help the body adapt to physical and emotional strain, improving resilience over time. You can find Rhodiola in powder, tea, or capsule form for convenient daily use.

When taken consistently, Rhodiola helps regulate stress hormones and may reduce fatigue during demanding situations. People often report sharper focus, less burnout, and a smoother mental state under pressure. It’s commonly used to balance energy without relying on caffeine or other stimulants.

Benefits

Rhodiola boosts stamina and enhances focus during periods of mental or emotional stress. It helps maintain clear thinking and reduces the foggy feeling accompanying prolonged cognitive effort. This herb may also increase ATP production, improving muscle energy and endurance.

Many users find that Rhodiola helps them stay active and clear-headed through exhausting routines. Its adaptogenic properties work by supporting neurotransmitters involved in mood and energy regulation. 

With regular use, Rhodiola may even help reduce mild depression symptoms and promote balanced mental health.

How to take

Use 200–400 mg in the morning or early afternoon, depending on sensitivity to stimulation. Avoid late-day use to reduce the risk of sleep disruption or nervous restlessness. Choose a high-quality form and follow standard dosage recommendations for consistent results.

Precautions

Taking Rhodiola too late in the day may affect sleep or lead to restlessness. Those with bipolar disorder or mood conditions should consult a healthcare professional before starting. Monitor side effects and always check for interactions with current medications or supplements.

6. Bacopa Monnieri

Bacopa Monnieri is a creeping herb long used in Ayurvedic medicine for memory, learning, and stress support. Its active plant compounds support brain function and promote a calm mental state over time. Common forms include powders, teas, and capsules for daily cognitive support.

This plant is often used to enhance memory recall, especially under pressure or during mentally demanding tasks. Bacopa is also valued for its relaxing properties, which may ease anxiety and promote clear, focused thinking. Its effects typically build with consistent long-term use.

Benefits

Bacopa supports better memory, learning capacity, and faster information processing during mental challenges. It may help reduce overthinking and anxiety by regulating neurotransmitters tied to mood and focus. Users often describe feeling calmer, sharper, and more emotionally balanced throughout the day.

Its adaptogenic effects may also support resilience to cognitive decline or mental burnout. Some people experience deeper sleep and more restorative rest when using Bacopa regularly. Its benefits are especially noticeable with steady use in a larger stress management routine.

How to take

Use 300 mg daily with meals to aid absorption and ensure bioavailability of the herb’s compounds. Stick to a consistent schedule for better long-term effects on memory and focus. Always read product labels and consult trusted sources for optimal dosage.

Precautions

Some individuals may experience mild nausea or stomach upset when starting Bacopa. Discontinue use if digestive discomfort persists or if any allergic reaction occurs. Consult your doctor before combining Bacopa with antidepressants or cognitive-enhancing prescriptions.

7. Holy Basil (Tulsi)

Holy Basil, also called Tulsi, is a fragrant plant that supports mood balance and lowers cortisol levels. Traditionally used in Ayurvedic medicine, it promotes calm energy throughout the day without making you drowsy. Tulsi is commonly brewed as tea or taken in capsule or powder form for stress relief.

Its active compounds help regulate the nervous system, promoting tranquility and emotional stability. Holy Basil fits seamlessly into holistic wellness routines for stress support and natural energy without stimulants.

Benefits

Holy Basil helps regulate mood by supporting the body’s adaptation to chronic stress. It balances cortisol levels, which improves energy stability, emotional calm, and mental focus. Users often report sustained calmness and clarity throughout demanding days.

Tulsi boosts immune function and acts as a natural antioxidant, fighting free radicals contributing to stress damage. Its traditional use is now supported by growing scientific studies highlighting its calming and protective benefits.

How to take

Take 300–500 mg daily or brew as tea, preferably in the afternoon or before sleep. Use standardized products to ensure consistent levels of active compounds and predictable effects. Consistency is key for long-term adaptogenic benefit.

Precautions

Tulsi may lower blood sugar, so monitor closely if diabetic or prone to hypoglycemia. Stop use if you feel lightheaded, nauseous, or have stomach discomfort. Check with a healthcare provider before mixing with medications or starting long-term use.

8. Schisandra Chinensis

Schisandra Chinensis is a berry-producing vine native to East Asia, prized for its stress resilience and liver support benefits. It enhances clarity and focus by regulating neurotransmitters and protecting the brain from oxidative stress. Schisandra is often available as dried fruit, tea, powder, or capsules.

Its adaptogenic effects extend to liver detox pathways, making it ideal for physical recovery and cognitive endurance. Used in traditional Chinese medicine, it's gaining attention for its multitargeted health benefits in modern wellness routines.

Benefits

Schisandra helps the nervous system stay balanced under pressure, promoting calm alertness during daily challenges. It supports detoxification by activating liver enzymes and antioxidant defenses. Users report sharper thinking, better focus, and improved recovery from fatigue.

This berry complements meditation, clean eating, and movement practices in holistic stress management. It delivers clean, steady energy without caffeine or chemical stimulants.

How to take

Take 500–1,000 mg daily, preferably in the morning, to support stress management and energy metabolism. Use tea, powder, or capsules based on preference and follow standard dosing instructions for best results. Seek personalized advice for combining with other supplements.

Precautions

Schisandra may interact with sedatives, blood thinners, or blood pressure medications—consult a healthcare provider before use.

9. Magnolia Bark

Magnolia Bark comes from the bark of the Magnolia tree and is traditionally used to support relaxation and stress relief. Its natural compounds, honokiol and magnolol, calm the nervous system and support restful sleep. Magnolia Bark is typically available in powder, tea, or capsule form.

It helps regulate cortisol levels and supports a healthy mood, especially during chronic stress. This botanical works well in integrative routines for mental balance and sleep support.

Benefits

Magnolia Bark promotes deep relaxation by naturally easing nervous system overactivity and calming the mind. It helps regulate cortisol, promoting better rest and smoother emotional transitions. Users report falling asleep faster and staying asleep more consistently.

It may also support clearer thinking and reduced stress-related fatigue during the day. Magnolia Bark enhances focus by lowering excess mental chatter and promoting a calm, alert state.

How to take

Take 200–400 mg in the evening or before bedtime for optimal results. Tea or capsules are most common—just follow standard dosing instructions carefully. Consult a professional before combining with other calming herbs or medications.

Precautions

It may cause drowsiness, so avoid driving or heavy activity after use. Discontinue if experiencing excessive sedation or sluggishness. Always consult a healthcare provider before combining with sleep medications.

10. Lemon Balm (Melissa officinalis)

Lemon Balm is a fragrant herb often used for natural stress relief supplements and mental clarity support. Traditionally, it helps reduce anxiety, ease tension, and promote relaxation during emotionally demanding situations. Lemon Balm is available in tea, powder, or capsule form and offers gentle calm without making you feel drowsy.

It interacts with GABA receptors in the brain to promote relaxation while preserving focus and mental alertness. Because of this, it's a favorite among daily supplements for stress and mild emotional strain. It also works well alongside other herbs to help manage fluctuating stress levels naturally.

Benefits

Lemon Balm can ease restlessness, intrusive thoughts, and mild insomnia caused by emotional or physical strain. It’s known to improve concentration during challenging days marked by physical and mental fatigue. Combined with relaxation techniques or talk therapy, it may uplift mood and support long-term cognitive health.

This herb suits people sensitive to stronger adaptogens like maca root or ginseng. It’s a lighter option among supplements to reduce cortisol and restore emotional balance. Many also use it to ease sleep problems connected to high stress and anxiety.

How to take

A common dose ranges from 300–500 mg, taken once or twice daily depending on your needs. Many prefer it as a soothing tea in the evening to wind down gently. For best results, use consistently during periods of high stress to support better focus and mental health.

Precautions

Some people experience drowsiness or digestive discomfort, such as an upset stomach, especially when starting. Avoid driving or operating machinery after taking large amounts. Consult your doctor if you’re using thyroid medications or sedatives, as interactions may occur.

11. Mucuna Pruriens (Velvet Bean)

Mucuna Pruriens is a tropical legume naturally rich in L-DOPA, the direct precursor to dopamine. Traditionally used to improve mood and motivation, Mucuna supports neurotransmitter balance and mental drive. It’s typically consumed as powder, tea, or capsules, depending on user preference.

This herb enhances focus, emotional stability, and nervous system resilience during times of high pressure or chronic stress. It’s a valuable support in routines that include supplements to reduce cortisol or adaptogens like ginseng for energy and focus. Many people notice sharper concentration and better productivity with regular use.

Benefits

Mucuna helps raise dopamine levels, supporting alertness, drive, and overall emotional resilience. It’s helpful during low-energy periods when mental or emotional burnout is present. Used alongside natural stress relief supplements, it enhances mood without artificial stimulation.

Its uplifting properties make it ideal for managing mental health challenges tied to exhaustion or low motivation. Mucuna can support a return to balance when your nervous system is worn down. This makes it a strong addition to your plant-based energy supplements routine.

How to take

A general dosage ranges from 250–500 mg of standardized extract, often taken once daily in the morning. Morning intake prevents interference with sleep cycles, especially in sensitive individuals. Avoid combining with other dopamine boosters without professional guidance to prevent possible sleep problems.

Precautions

Do not use Mucuna if you're on antidepressants, MAO inhibitors, or dopamine-related medications. It may cause overstimulation or trigger an upset stomach in some users. Consult your doctor before use, especially when dealing with neurological or mental health conditions.

12. Gotu Kola (Centella Asiatica)

Gotu Kola is a leafy plant traditionally used for brain health in Ayurveda and Chinese medicine. It supports mental clarity, promotes calmness, and encourages healthy circulation, especially to the brain. Unlike stimulating herbs, Gotu Kola gently energizes the mind without affecting heart rate or raising blood pressure.

This makes it a strong choice for long-term cognitive support without common stimulant side effects. It fits well into routines focused on natural stress relief supplements and daily mental support. Whether managing stress levels or supporting memory, Gotu Kola offers reliable, plant-based cognitive enhancement.

Benefits

Gotu Kola helps reduce anxious thoughts and sharpen focus by supporting blood flow to the brain. Its adaptogenic qualities promote mental resilience under stress while improving mood stability and cognitive clarity. This herb also aids in skin repair, emotional balance, and wound healing in daily use.

Its calming nature makes it helpful for managing sleep problems tied to anxiety or racing thoughts. Regular use supports both cognitive health and emotional steadiness during challenging periods.

How to take

Gotu Kola is available in extract, powder, capsule, or tea form, depending on user preference. A daily dose of 250–500 mg is common, often taken once or twice with meals. Teas from the dried herb are also widely used to support relaxation and mental clarity.

Precautions

Gotu Kola may occasionally cause skin sensitivity or drowsiness, especially in higher doses. Avoid its use during pregnancy or breastfeeding due to limited safety data on long-term exposure. Take periodic breaks to prevent liver strain, and consult your healthcare provider if using anxiety or depression medications.

See also: What Supplements Help With Anxiety? (10 Evidence-Based Picks). 

13. Valerian Root (Valeriana officinalis)

Valerian root is a well-known medicinal herb used for centuries to improve sleep quality and reduce nervous tension. Unlike synthetic sleep aids, Valerian gently eases the body into rest without grogginess the next day.

Valerian supports the nervous system, making it a practical addition to natural supplements for stress and fatigue. It’s often used alongside other adaptogenic herbs for stress management and life stress symptoms holistically.

Benefits

Valerian may help reduce anxiety, calm racing thoughts, and shorten the time it takes to fall asleep. It’s among the best herbs for stress and energy management when physical fatigue and sleep deprivation go hand in hand.

Valerian is often included in dietary supplements for stress and is also used in essential oil blends for sleep. Its calming effect makes it valuable for people experiencing both stress and anxiety throughout the day.

How to take

Valerian root is commonly available in tea, tincture, or capsule form for consistent daily use. A typical dosage ranges from 300 to 600 mg, taken 30 minutes to two hours before bedtime. It may take several days of continued use to experience full benefits for sleep and anxiety.

Precautions

Valerian may cause daytime drowsiness or vivid dreams in some users, especially when taken in large doses. Avoid combining with alcohol, sedatives, or medications affecting the nervous system without professional advice.

14. Skullcap (Scutellaria lateriflora)

Skullcap is a gentle medicinal herb native to North America, valued for its calming and nervous system-supporting properties. It’s frequently used in herbal medicine to manage stress and anxiety, especially when irritability or restlessness is present. Skullcap is known for helping ease muscle tension and mental overstimulation.

As one of the lesser-known herbal energy supplements, Skullcap works by helping the body conserve energy through rest and stress regulation. It fits nicely into routines using natural supplements for stress and fatigue, especially when paired with ashwagandha benefits for stress.

Benefits

Skullcap can help reduce nervous tension and improve mood stability during emotional and mental overload. It’s a helpful addition to complementary and integrative health practices for managing long-term stress. Skullcap also promotes better sleep, which helps replenish energy levels naturally.

This herb can benefit people experiencing energy crashes from life stress symptoms or poor sleep.

How to take

You can get Skullcap supplements as tea, tincture, or capsules, and they are best taken in the evening. A typical daily dose ranges from 200 to 400 mg, depending on preparation and individual response. It can be combined with other calming herbs for greater synergistic effects.

Precautions

Skullcap is generally well-tolerated but may cause drowsiness in higher doses or when combined with sedatives. Always consult a professional before using if taking anxiety medications or treating neurological conditions.

15. Passionflower (Passiflora incarnata)

Passionflower is a beautiful climbing vine used in herbal medicine for centuries to calm nerves and improve sleep. It’s one of the most effective herbal remedies for stress and supports emotional wellness during periods of intense worry or racing thoughts. Passionflower works by boosting GABA levels, promoting a state of relaxation.

This herb is widely recognized in complementary and integrative health for its gentle sedative effects without dependency risk.

Benefits

Passionflower can relieve symptoms of stress and anxiety, restlessness, and sleep disturbances without affecting mental clarity. It’s commonly used in dietary supplements to support better sleep and recovery from emotional exhaustion. This herb is ideal for individuals facing chronic stress or irregular sleep-wake cycles.

Passionflower also supports heart rate regulation under stress, making it one of the safer stress and anxiety relief herbs. Used regularly, it helps reduce physical fatigue caused by poor rest or emotional strain.

How to take

Passionflower is available as an herbal tea, tincture, capsule, or in combination with other relaxing herbs. Dosage typically ranges from 250 to 500 mg daily, often taken before bed. It can be used during the day for stress, but lower doses are recommended to avoid drowsiness.

Precautions

Some users may feel lightheaded or overly sleepy, especially when combining Passionflower with other sedatives. It should not be used during pregnancy without medical supervision. For those on medications for anxiety or depression, consult a healthcare provider before including Passionflower in your supplement routine.

Takeaway: Boost your energy and calm your mind naturally with the best herbal supplements for stress and energy

Natural stress relief supplements like maca and ginseng support the brain and the body. These plant-based energy supplements help manage physical and mental fatigue by reducing stress levels and supporting hormone balance. They may improve mood, cognitive function, and overall mental health when used consistently.

Among the best adaptogens for energy, the 4-in-1 Black Maca+ Blend combines powerful herbs designed to restore balance and focus. Its ingredients promote healthy cortisol levels, regulate hormones, and support natural energy without stimulants or chemical additives. 

This synergistic blend was formulated for those needing daily supplements for stress and sustainable energy support.

Try the 4-in-1 Black Maca+ Blend for daily supplements that support your body and mind. Start your journey toward improved focus, reduced stress, and better hormonal health today!

FAQs

Below are the answers to some frequently asked questions about herbal supplements:  

Which is more effective for managing stress: Rhodiola or Ashwagandha?

Rhodiola and Ashwagandha are effective adaptogens for reducing stress and improving resilience. Rhodiola increases mental endurance and reduces fatigue, while Ashwagandha is often better at calming anxiety. Your choice depends on whether you want more stimulation or deeper relaxation during stressful times.

For anxiety, which works better: Ashwagandha or Magnesium?

Ashwagandha primarily supports stress hormone balance and promotes a calming effect on the nervous system. Magnesium is essential for neurological function and can help relieve muscle stiffness and promote restful sleep. Many users find that combining both supplements enhances anxiety relief and supports overall mental health.

Is Maca root truly effective for increasing energy levels?

Maca root is a well-known plant-based energy supplement that supports stamina and endurance naturally. Research suggests it may improve physical performance and reduce fatigue in some users.

Can Ginseng significantly enhance physical and mental energy?

Ginseng has a long history of use as an energizing herb that improves focus and physical stamina. It helps reduce stress levels and supports cognitive function under pressure. The effectiveness of Ginseng can vary depending on the species and preparation method used.

Does Fenugreek support hormonal balance, and how effective is it?

Fenugreek is traditionally used to support hormone regulation, especially in women’s health and lactation. It contains compounds that may mimic estrogen, helping improve hormonal balance and related symptoms. While it is effective for many users, individual responses can differ, and consulting a healthcare provider is recommended.

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