The 7 Best Natural Supplements for More Energy That Aren’t Caffeine

Maintaining high energy levels can be challenging, especially as we juggle work, personal life, and our fitness routines. While a balanced diet and regular exercise are foundational for sustained energy, certain dietary supplements can provide an extra boost. In this quick guide, we pulled together 7 of the best natural supplements for more energy that aren’t caffeine.

Note: Before starting any new supplement, it’s crucial to consult with a healthcare provider to ensure they are appropriate for your health needs.

1. B Vitamins

Benefits: B vitamins play a crucial role in energy production by converting dietary energy into ATP (adenosine triphosphate), the energy currency of the cells. This group includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).

How to Use: B vitamins are water-soluble, meaning they need to be replenished daily. They are widely available in various forms, including multivitamins and B-complex supplements. It’s best to take them in the morning to support energy throughout the day.

Pro Tip: Look for a B-complex supplement that provides all eight B vitamins, which work synergistically to optimize energy production and neurological function.

For b vitamins, we like Pure Encapsulations B Complex

2. Coenzyme Q10 (CoQ10)

Benefits: CoQ10 is an antioxidant that helps generate energy in your cells. It’s crucial for the electron transport chain, a process by which cells produce energy. As we age, CoQ10 levels decrease, making supplementation potentially beneficial for maintaining energy.

How to Use: CoQ10 is available in two forms: ubiquinol (the active form) and ubiquinone (the oxidized form). Daily doses of 100-200 mg of CoQ10 are commonly used for energy enhancement.

Pro Tip: Taking CoQ10 with a meal containing fat can improve its absorption, as it is fat-soluble.

For CoQ10, we like Pure Encapsulations CoQ10

3. Rhodiola Rosea

Benefits: This adaptogen herb helps increase energy by enhancing your body’s resistance to stress. Studies suggest that Rhodiola can improve physical and mental fatigue under stressful conditions.

How to Use: Rhodiola is best taken in the morning to prevent potential insomnia. Typical dosages range from 200 to 600 mg per day, starting at the lower end to assess tolerance.

Pro Tip: Look for Rhodiola supplements standardized to contain 3% rosavins and 1% salidroside, the active compounds believed to be responsible for its energy-boosting effects.

For rhodiola rosea, we like Momentous Rhodiola Rosea

4. Iron

Benefits: Iron is essential for producing hemoglobin, which helps your red blood cells deliver oxygen throughout your body. An iron deficiency can lead to fatigue and decreased energy.

How to Use: Iron supplements are best absorbed on an empty stomach. However, they can cause stomach upset for some people, in which case taking them with a small amount of food may be necessary.

Pro Tip: Vitamin C enhances iron absorption, so consider taking your iron supplement with a vitamin C-rich drink or supplement.

For iron, we like Thorne Iron Bisglycinate

5. Ashwagandha

Benefits: Another powerful adaptogen, Ashwagandha helps to stabilize energy levels by modulating stress responses. It has been shown to reduce cortisol levels and balance thyroid hormones, both of which can affect energy.

How to Use: Typical dosages range from 300 to 500 mg of a root extract, taken twice daily.

Pro Tip: Ashwagandha is best used in cycles (e.g., 8 weeks on, 2 weeks off) to prevent tolerance.

For ashwagandha, we like Pure Encapsulations Ashwagandha

6. Maca Root

Benefits: Maca is a Peruvian root known for its ability to enhance stamina and energy. It is rich in minerals and essential fatty acids, which help stabilize blood sugar and maintain adrenal health.

How to Use: Start with a small dose, such as 1 teaspoon of maca powder, and gradually increase to 2-3 teaspoons per day, mixed into smoothies or yogurt.

Pro Tip: Maca comes in different color varieties (red, yellow, and black), each with unique benefits. Black maca is often recommended for muscle building and stamina.

For maca root, we like Navitas Organics Maca Powder

7. Ginseng

Benefits: Ginseng is famed for its antioxidant and anti-inflammatory effects. It can improve energy production in cells and decrease oxidative damage.

How to Use: Ginseng can be taken as a tea, capsule, or extract. A common dosage for energy is 200-400 mg per day of the extract.

Pro Tip: There are two main types of ginseng—Asian (Panax) ginseng and American ginseng. Panax ginseng is more stimulating and is best taken earlier in the day to avoid interfering with sleep.

For ginseng, we like Pure Encapsulations Panax Ginseng