Natural Energy Boosters

Author photo

The Pure TheraPro Team

The Pure TheraPro Education Team is comprised of researchers from diverse backgrounds including nutrition, functional medicine, fitness, supplement formulation & food science. All articles have been reviewed for content, accuracy, and compliance by a holistic integrative nutritionist certified by an accredited institution.
Last updated for accuracy

How’s your New Year’s resolution holding up? Hats off to those stalwart individuals who are making it happen one step at a time. For those who haven’t started or have been more inconsistent than they’d like, don’t be so hard on yourself! The daily grind of work, family, school, etc. is often exhausting, leaving little wiggle room to branch out into new projects. Sometimes all we need is an energy-boosting pick-me-up to get us over the hump.

Energy boosters play a central role in maintaining our physical and mental vitality. Unfortunately, the market is flooded with unhealthy synthetic energy drinks that contain excessive sugars, artificial additives, and chemical stimulants that can lead to adverse health effects. 30% of Americans ages 15-35 consume energy drinks on a regular basis. These beverages may provide a temporary spike, but are followed by debilitating crashes, and crashes often lead to disrupted sleep, increased heart rate, and potential long-term health risks such as anxiety disorders, hormonal imbalance, and worse...

Why are energy boosters so popular now?

The trend towards natural energy boosters in 2024 is largely driven by a shift in consumer preferences towards healthier and more holistic approaches to wellness. This trend reflects a growing awareness of the negative impacts of artificial stimulants and a desire for more sustainable, body-friendly sources of energy.

Health and Wellness Focus: There's an increasing emphasis on maintaining good health and wellness. People are becoming more aware of the adverse effects of artificial stimulants found in traditional energy drinks.

Holistic Approaches to Energy: The trend reflects a shift towards holistic wellness, where energy is not just about physical vitality but also mental and emotional well-being. Natural energy boosters often include ingredients that support overall health, such as adaptogens, which can help the body adapt to stress, and nootropics for cognitive enhancement.

Innovative Natural Ingredients: There is a growing interest in natural ingredients like nootropics, natural caffeine sources, and other plant-based components that are believed to provide energy boosts without the crash associated with sugar and synthetic caffeine. These ingredients are becoming more popular in various forms, from supplements to infused products.

Let's explore some natural alternative to revitalize low energy levels:

1. Nutrient-Rich Diet for Sustained Energy

Fueling your body with a balanced diet that includes whole grains, lean proteins, fruits, and vegetables goes a long way in increasing and sustaining energy levels. These foods provide a steady release of energy by regulating blood sugar levels. Avoiding excessive consumption of processed foods and sugars helps prevent energy crashes and supports overall health.

Here are 5 trending natural energy boosters in 2024:

Seeds: Eat like a bird to perform like a lion. Stick to snacking on chia, sunflower, and pumpkin seeds for an extra boost of protein and a serving of healthy heart-protective fats.

Quinoa: This grain is nature’s complete source of protein, containing all eight amino acids. Quinoa also contains lysine which is essential for tissue repair and iron which promotes healthy blood. It also has way more fiber than other grains.

Greek yogurt: There’s more protein in Greek yogurt than other kinds of yogurt, and protein is key for optimal energy. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine snacks.

Eggs: Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams of protein and 5 grams of fat as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yerba mate: Yerba mate is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee. It contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.

2. Role of Regular Exercise in Enhancing Energy

Exercise isn’t just about physical aesthetics; it also plays a vital role in enhancing energy levels. Regular physical activity improves cardiovascular health, increases oxygen flow to tissues, and boosts the efficiency of your body’s energy production. Even moderate exercise, such as brisk walking, can invigorate your body and mind.

Choose exercises that you enjoy and that align with your fitness level. Aerobic exercises, strength training, and flexibility exercises each contribute uniquely to energy enhancement. Incorporate a mix of these into your routine and aim for at least 150 minutes of moderate-intensity exercise per week. Slow and steady, don’t overexert yourself. Consistency is what we’re looking for.

3. Importance of Water for Energy: Staying Hydrated

Water is often the unsung hero of natural energy boosters. The human body is composed of approximately 60% water, and maintaining proper hydration does wonders for sustaining energy levels. Dehydration can lead to fatigue, dizziness, and a decrease in cognitive function. By ensuring an adequate intake of water, you support your body’s natural processes, facilitating nutrient transport and energy production. Stay hydrated by beginning your day with a glass of water to kickstart your metabolism. Carry a reusable water bottle to make hydration convenient and track your intake.

4. Quality Sleep for Energy Restoration

Sleep is not just a period of rest; it’s also a dynamic process during which your body undergoes crucial repairs and restoration. During sleep, growth hormone is released, contributing to tissue repair and muscle growth. The immune system is bolstered, enhancing your body’s defense mechanisms. Cognitive functions, including memory consolidation and learning, are optimized during sleep. In essence, sleep is a rejuvenation process, and neglecting it can have negative consequences for your energy levels.

Limit exposure to screens before bedtime, as the blue light emitted can disrupt the production of melatonin, which is key to getting a good night’s rest. Excessive caffeine intake during the day can affect sleep patterns, which is yet another reason why synthetic energy drinks can be harmful.

Natural Energy Boosters

1. Iron
Iron is a key component of hemoglobin, a protein in red blood cells responsible for transporting oxygen from the lungs to other tissues and organs. Adequate iron levels are essential for maintaining optimal oxygen transport, enabling efficient energy production in every cell. Insufficient iron levels can lead to a condition known as iron deficiency anemia, characterized by fatigue, weakness, and a diminished capacity to perform physical activities. Animal sources of iron, such as lean meats, poultry, and fish, provide heme iron, which is more readily absorbed by the body. Plant-based sources include beans & lentils (providing non-heme iron”. Vitamin C-rich foods, like citrus fruits and red bell peppers, enhance the absorption of non-heme iron when consumed together.

2. Methylated Vitamin B12 Drops
Vitamin B12, a water-soluble B vitamin, plays a pivotal role in the formation of red blood cells and the maintenance of the central nervous system. Vitamin B12 also converts food into energy, a process that sustains vitality.

Deficiency in Vitamin B12 can lead to various health issues, including fatigue, weakness, and neurological problems. As the body cannot produce Vitamin B12 on its own, obtaining an adequate amount through dietary sources or supplements is imperative for maintaining optimal energy levels.

Animal products such as red meat, fish, eggs, and grass-fed dairy are excellent sources of Vitamin B12. For individuals following a vegetarian or vegan diet, fortified plant-based products like cereals and plant-based milk alternatives can sometimes provide this essential nutrient.

Vitamin B12 supports the body’s energy production by aiding in the synthesis of DNA and promoting the proper functioning of nerve cells. It also contributes to the metabolism of fats and proteins, further enhancing the efficiency of energy utilization.

Pure Thera’s BioActive B12 "Full Spectrum" is a high-quality, vegan Vitamin B12 complex utilizing the three most important bioavailable forms of B12:
1. Methylated Methylcobalamin
2. Adenosylcobalamin
3. Hydroxocobalamin

Pure Thera's newly reformulated BioActive B12 is a STRONGER daily dose (5 drops = 5,000mcg of Vitamin B12 daily). Thanks to our sophisticated formulation utilizing organic vegetable glycerin, we were able to remove the natural potassium sorbate preservative from the classic formula.

Please keep in mind when comparing our practitioner-recommended formulas to competitors’ that, here at Pure TheraPro, we are a China-free supplement brand. This means that we must go to great lengths and expense to source quality ingredients from reputable suppliers outside of China.

3. Green Tea

Green tea, a time-honored beverage, stands out as a natural energy booster with a combination of caffeine and antioxidants. The caffeine in green tea provides a gentle pick-me-up without the jittery effects associated with higher caffeine sources. This, coupled with the powerful antioxidants known as catechins, contribute to green tea’s ability to promote alertness and sustained energy.
Green tea’s caffeine content aids in blocking adenosine, a neurotransmitter that promotes sleep and relaxation. By inhibiting adenosine, caffeine fosters wakefulness and heightens concentration, making green tea an excellent choice for those seeking a moderate energy boost without the potential drawbacks of stronger caffeinated beverages.

The combination of caffeine and L-theanine, an amino acid present in green tea, produces a unique one-two punch. While caffeine provides an energy boost, L-theanine induces a state of relaxation and attentiveness, mitigating the jitteriness associated with caffeine alone. This harmonious interplay contributes to a smoother and more sustained release of energy, making green tea an ideal choice for those looking for a balanced and natural energy lift.

4. Omega-3 Fatty Acids

Omega-3 fatty acids, primarily found in fatty fish like salmon, mackerel, and sardines, as well as sea algae, flaxseeds, chia seeds, and walnuts, contribute to the structural integrity of cell membranes and influence cellular processes that impact energy metabolism. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two prominent types of omega-3 fatty acids, are particularly relevant.

DHA, found in high concentrations in the brain, supports cognitive function, including memory and concentration, indirectly influencing overall energy levels.
Omega-3 fatty acids offer a multi-faceted approach to mitigating fatigue. By supporting heart health, they support blood circulation, and ensuring efficient transport of oxygen and nutrients to tissues. Additionally, omega-3s have special properties that support a healthy inflammatory balance, and reduce oxidative stress, both of which can contribute to feelings of fatigue.

DHA, in particular, supports the transmission of signals between nerve cells, promoting optimal communication within the nervous system, thus contributing to heightened mental alertness and a more enduring sense of energy.

5. Rhodiola Rosea

Rhodiola rosea, an herb with a long history in traditional medicine, has gained recognition for its adaptogenic properties. Adaptogens are substances that help the body adapt to stressors, promoting resilience and balance. Rhodiola Rosea, native to mountainous regions of Europe and Asia, contains active compounds like rosavin and salidroside, believed to contribute to its adaptogenic effects.

The herb is known to enhance the body’s response to stress by modulating the release of stress hormones and supporting a more adaptive physiological state. This adaptogenic quality extends to promoting mental alertness and resilience, essential components of sustained energy.

Studies suggest that rhodiola rosea may improve cognitive function, reduce mental fatigue, and enhance overall mental performance. These effects are believed to be linked to its ability to optimize neurotransmitter levels, including serotonin and dopamine, which influence mood and cognitive function.


6. Maca Root

Maca root, native to the Andes Mountains of Peru, has gained popularity for its adaptogenic properties and potential to enhance energy levels. Maca contains unique compounds, including macamides and macaenes, believed to contribute to its adaptogenic effects. Maca root’s adaptogenic nature is thought to modulate the body’s stress response, supporting hormonal balance and resilience.

In addition to its adaptogenic qualities, maca root has been studied for its potential to enhance physical endurance. Research suggests that maca supplementation may improve exercise performance and endurance by influencing factors such as energy metabolism and oxygen consumption. This makes maca root an intriguing option for those seeking natural ways to boost physical stamina. The precise mechanisms behind maca root’s impact on endurance are still under investigation, but preliminary findings highlight its potential as a holistic approach to supporting physical resilience and stamina.

Maca root is generally considered safe for most people when consumed in moderate amounts as part of a well-balanced diet. Some individuals may experience digestive issues or hormonal changes, particularly in those with certain conditions such as thyroid disorders.

Optimizing energy levels does not have a one-size-fits-all solution. Rather, it requires a holistic approach that integrates various factors. A balanced diet rich in nutrient-dense foods, coupled with regular exercise, adequate water intake, and sufficient sleep are ways to positively increase energy.

Natural supplements, such as maca root, ginseng, and ginkgo biloba, offer unique contributions to the pursuit of sustained energy. Adaptogenic herbs like maca and ginseng have shown promise in supporting the body’s response to stress and enhancing physical endurance. Ginkgo biloba, with its potential cognitive benefits, complements the overall goal of reducing mental fatigue and maintaining mental energy.


Warburton, D. M., Nicol, C. W.; Bredin, S. S. D. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801–809.

Popkin, B. M., D;Anci, K. E.,; Rosenberg, I. H. (2010). Water, Hydration and Health. Nutrition Reviews, 68(8), 439–458.

Whitney, E., Rolfes, S., Crowe, T., Cameron-Smith, D., Walsh, A. (2015). Understanding Nutrition: Australian and New Zealand Edition. Cengage Learning.

Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A.; Bauman, A.(2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Medicine and Science in Sports and Exercise, 39(8), 1423–1434.

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon; Schuster. Lazarus, R. S.; Folkman, S. (1984). Stress, Appraisal, and Coping. Springer Publishing Company.

Creswell, J. D. (2017). Mindfulness Interventions. Annual Review of Psychology, 68, 491–516.

Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S–1688S.

Abbaspour, N., Hurrell, R.,; Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, 19(2), 164–174.

Leary, F., Samman, S. (2010). Vitamin B12 in Health and Disease. Nutrients, 2(3), 299–316.

Higdon, J. V., Frei, B. (2003). Tea Catechins and Polyphenols: Health Effects, Metabolism, and Antioxidant Functions. Critical Reviews in Food Science and Nutrition, 43(1), 89–143.

Panossian, A.; Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals, 3(1),188–224.

Chandrasekhar, K., Kapoor, J., Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H.,; Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomized, double-blind, placebo-controlled trial. PLOS ONE, 8(4), e61271.

Oken, B. S., Storzbach, D. M., Kaye, J. A. (1998). The Efficacy of Ginkgo biloba on Cognitive Function in Alzheimer’s Disease. Archives of Neurology, 55(11), 1409–1415.

Gonzales, G. F., Cordova, A., Vega, K., Chung, A., Villena, A., Gonez, C. (2003). Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367–372.

Khan, Z., Bhadouria, P., Bisen, P. S. (2005). Nutritional and Therapeutic Potential of Spirulina. Current Pharmaceutical Biotechnology, 6(5), 373–379.

Aregheore, E. M., Agunbiade, O. O. (1991). Chemical composition and nutritive value of some tropical by-product feedstuffs for poultry: II. Cassava leaf meal. Bioresource Technology, 36(3), 277–280.

Bauman, E., Ph.D., Friedlander, J. (2014). Foundations of Nutrition. North Atlantic Books. Simon M, Mosher J. Alcohol, energy drinks, and youth: a dangerous mix. San Rafael CA: Marin Institute; 2007.