Whether it’s in the morning to get us mentally prepared for the work day ahead or during the afternoon as the urge to take a nap hits hard, we all need our go-to energizing drink. Many (of course) tend to turn to caffeinated drinks like coffee or matcha, but sometimes, caffeine may not be the answer—especially if you find yourself feeling too jittery or anxious after consuming it.
The good news is that tons of caffeine-free herbal teas that offer naturally energizing compounds that may help improve your focus and alertness. “Herbs work to support your energy levels by providing nourishment where your body needs it most,” says Charley Berdat-Aaeryamo, an herbalist and tea expert. “Herbs are made up of antioxidant-rich phytochemicals that work synergistically to have a beneficial effect on the body. This can include boosting our energy reserves among other things, like fighting inflammation,” she adds.
But it’s not just about the energy-boosting compounds found in herbal teas that can bring mental clarity. “The mere ritual of making a morning cup of tea or other non-caffeinated drink can also be energizing, considering it gives you something smoothing to look forward to,” says registered dietitian Abbey Sharp, RD, creator of Abbey’s Kitchen. “If you find caffeine from coffee gives you a jolt of energy or anxiety that leads to a crash later, switching to a caffeine-free option may help to boost your energy naturally.” After all, the simple act of brewing tea is considered meditative and restorative by many cultures, and there is no doubt that pausing from work (or any draining activity) to do so can help you regain focus.
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So what are the top energy-boosting herbal teas to add to your beverage rotation? Keep reading for a list from the experts, as well as a few of our favorite brands.
Peppermint isn’t only for the holidays—this herb may help boost alertness, according to Sharp. “Peppermint is a really popular tea for digestion, but it can also help improve your mood and cognitive functioning,” highlights Berdat-Aaeryamo. “When you make peppermint tea and smell the lovely aromas, it’s [one way] to help improve mental clarity and curb fatigue.”
This is largely due to the fact that ginger may help improve circulation in the body, allowing for more oxygen to get to our tissues and diffuse blood flow all over the body. “With more oxygen coming into our body and getting to our tissues, this can supply you with more energy,” says Berdat-Aaeryamo. Ginger tea is also super easy to make—all you need is fresh ginger and hot water—but you can also purchase ginger tea blends at your local grocery store or tea shop.
3. Lemon balm tea
Lemon balm is a lemon-scented herb in the mint family that’s been associated with improved mood and cognitive function. “Lemon balm tea may help enhance cognitive performance,” says Sharp. “In one study, participants that ingested lemon balm performed better on computerized tasks than those who didn’t.” Lemon balm offers a citrusy flavor with hints of mint that tastes delicious with raw honey or agave syrup.
4. Rosemary tea
Rosemary is an herb that’s a member of the mint family and native to the Mediterranean. According to Berdat-Aaeryamo, rosemary can help increase cognitive performance and improve your memory, focus, and alertness. “Rosemary has been shown to help improve blood circulation, and its antioxidant properties can help neutralize free radicals [that can damage healthy cells],” she says. While there is currently no research on rosemary tea, one study found that healthy young adults that inhaled rosemary aroma for four to 10 minutes before a mental test reported improved concentration, performance, and mood.
5. Sage tea
This powerful herb may also enhance cognitive activity and protect against neurodegenerative disease like Alzheimer’s or Parkinson’s disease. According to Berdat-Aaeryamo, sage is a brain-boosting herb and may increase oxygen circulation all through your body. “Sage is also used quite extensively for its estrogenic effects and can help women suffering from fatigue related to menopause,” she adds. In one small study, postmenopausal women between the ages of 46 to 58 received capsules of sage extract every day for four weeks. It was concluded that sage was effective in changing the severity of some menopausal symptoms, including fatigue.
6. Ginseng tea
Ginseng is a well-known herb that’s often used in various energy drinks for its energy-boosting properties. “Ginseng is an adaptogen that may enhance physical performance, which is used often by athletes for that reason,” shares Berdat-Aaeryamo. One small study examined how single doses of 200 or 400 mg of ginseng impacted mental performance and fatigue before and after taking a 10-minute mental test. (FYI, the 200 mg dose proved to be more effective at improving mental performance and fatigue during the test than the 400 mg dose.) Berdat-Aaeryamo recommends drinking ginseng tea in the morning as opposed to the evening, as it can have an overstimulating effect and impact your sleep.
7. Gotu kola tea
Gotu kola, also referred to as the “herb of longevity,” is a popular herb used in traditional Chinese, Indonesian, and Ayurvedic medicine. “Gotu kola is often said to bring balance to the brain and can support normal mental alertness,” shares Berdat-Aaeryamo. “It’s also an herb that’s used to help with meditation since it can help you focus.” In a study that looked at the effects of gotu kola water extract on mice, researchers found that both young and old mice showed improvements in cognitive function.
8. Ginkgo tea
Ginkgo is considered one of the oldest species of tree in the world. Although there are mixed reviews as to whether or not ginkgo can improve cognitive function, the herb’s ability to promote good blood circulation to the brain leads some researchers to believe it may help improve one’s ability to perform everyday tasks.
Shop our favorite brands that offer energizing herbal teas
Buddha Teas — $7.00
“Buddha teas are really great because they offer individual teas versus exclusively tea blends, and have almost any type of herb available,” says Berdat-Aaeryamo.
Rishi Tea — $9.00
Rishi Tea offers deliciously fresh organic teas in the form of tea bags or loose leaf. The rich aromas of the turmeric ginger option will wake you right up.
Traditional Medicinals — $8.00
Traditional Medicinals can be found at your local grocery store, and has plenty of organic tea blends to choose from. “My personal favorite is the organic peppermint tea with a splash of almond milk creamer,” says Berdat-Aaeryamo.
Berdat-Aaeryamo also suggests checking out your local herb store (if you have access to one) to find exactly what you need. “You can discover the background of the herbs and where it’s sourced from,” she says. You’ll also be supporting a local business, which is always a plus.
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