Consider these ingredients for your tonics and drinks to help manage your energy levels, stress, and anxiety.

lemon tea on a flowery table
Nataša Mandić/Stocksy

If you sometimes feel like you need more pep in your step, you might be looking for a healthy way to boost your energy without reaching for another cup of coffee or energy drink.

Here are a handful of natural tonics filled with everyday ingredients that may help address anxiety, stress, and fatigue.

Think: apple cider vinegar, matcha, ginger, turmeric, or homemade healthy concoctions like immune-boosting mushroom “coffee” or insomnia-fighting bedtime milk.

Ginger has benefits beyond flavoring your favorite stir-fry recipe or easing an upset stomach.

This powerhouse plant contains 14 unique bioactive compounds and antioxidant properties. Research suggests that these compounds may sharpen cognitive function, memory, and learning.

Research from 2022 also shows that its anti-inflammatory properties may help the brain against oxidative stress-related damage, potentially protecting against neurodegenerative diseases, including Alzheimer’s and dementia.

Benefits

  • improved brain function
  • antioxidant support
  • treatment for stress

Possible side effects

  • Ginger doesn’t have many serious side effects. Just make sure you’re not consuming more than 4 grams at a time as it could irritate your stomach.

Maca root is increasingly popular lately.

This native Peruvian plant has been shown to increase sexual desire and function in men. Research has also shown possible benefits of black maca for athletes, in helping with exercise performance and physical fitness.

This hormone balancer is also a strong supporter against stress. Maca’s plant compounds (flavonoids) may promote a positive mood and reduce blood pressure and depression (as shown in postmenopausal women).

Pros

  • increased energy
  • balanced mood
  • reduced blood pressure and depression

Possible side effects

  • Maca may not be recommended for those who are pregnant
  • breastfeeding
  • have a thyroid condition

Sip matcha for a clean, jitter-free buzz.

Matcha contains flavonoids and L-theanine, which are historically known for their relaxing effects. L-theanine increases the brain’s alpha frequency band, relaxing the mind without causing drowsiness.

Combined with caffeine like in green tea, L-theanine may have positive effects on mood and cognition. Matcha is packed with antioxidants, vitamins, and nutrients, and can help with fatigue and overall health, particularly in older adults.

Benefits

  • positive effects on mood
  • promotes relaxation
  • provides sustained energy

Possible side effects

  • While it may be healthier, stick to just 1 or 2 cups a day.

Reishi mushrooms, nicknamed “nature’s Xanax,” are a great natural way to de-stress.

Research suggests they can help with stress and anxiety. This is because these mushrooms contain the compound triterpene, which is known for its calming properties.

Pros

  • promotes more restful sleep
  • has antidepressant and anti-anxiety properties
  • possesses powerful calming agents

Possible side effects

  • may be associated with liver damage
  • upset stomach
  • not recommended for people who are pregnant or breastfeeding
  • not recommended for those with a blood problem
  • avoid if you’re planning for a surgical procedure

Apple cider vinegar has uses beyond that tasty vinaigrette.

This vinegar can have a direct impact on your blood sugar levels, which are tied to energy levels and can cause fatigue if you’re experiencing higher blood sugars.

Some research has also shown that apple cider vinegar may have benefits related to depressive symptoms in people who live with obesity or are overweight.

While research doesn’t fully support the claim that apple cider vinegar can directly boost energy levels and counter fatigue, it does contain essential minerals like potassium, which have a direct correlation to energy levels.

Benefits

  • helps manage blood sugar
  • maintains even energy levels
  • may help promote overall health

Possible side effects

  • digestive issues
  • damaged tooth enamel
  • throat burns
  • may interact with medications

Turmeric may provide mental health benefits.

Curcumin, the bioactive compound found in turmeric, has been linked to treating anxiety, depression, and more — possibly due to it boosting serotonin and dopamine levels. More human studies are needed.

This 2022 research describes it as a potential treatment for major depressive disorders.

Benefits

  • boosts serotonin levels
  • can help relieve anxiety and depression
  • may be just as effective as antidepressants

Possible side effects

  • large doses may cause kidney stones
  • untrustworthy sources could have fillers
  • may cause liver injury

If you’re not familiar with this adaptogen, it’s a good time to learn. Adaptogens are naturally occurring substances that help our bodies manage stress.

This 2024 research review examined several studies and found that ashwagandha, in particular, may relieve anxiety and stress, help with fatigue, and lower cortisol levels.

Some research indicates these stress-relieving effects may occur because of ashwagandha’s moderating effect on the hypothalamus-pituitary-adrenal axis, which regulates the body’s response to stress. But more research is needed to determine exactly why this happens.

Benefits

  • reduces body’s stress hormone
  • relieves anxiety
  • prevents stress-related fatigue

Side effects

  • avoid if you’re pregnant, as it may cause early delivery
  • untrustworthy sources may contain unhealthy or harmful additives

As always, check in with your doctor first before adding anything to your everyday routine.

While most of these herbs, spices, and teas are safe to consume, drinking too much in a day may be unhealthy or harmful. You can find these as possible options to boost energy and manage stress or anxiety.