Herbs for Energy and Fatigue: What Research Shows
What research shows for Asian ginseng, rhodiola, ashwagandha and caffeine-containing herbs on energy and fatigue, with cautions and when ongoing tiredness needs a clinician.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read herb safety and interactions before you use anything on this page.
Tiredness that has no clear cause and does not improve needs a clinician, not a supplement. The NHS says being tired all the time without knowing why could be a sign of a problem, and advises seeing a GP if you have felt tired for a few weeks and are not sure why. [1] It also says not to self-diagnose. [1] Common causes it names include poor sleep, stress, depression, some illnesses, and some medicines and treatments such as chemotherapy. [1] See Fatigue: When to Get Help and Anemia and Iron Deficiency.
What this page covers
"Energy herbs" fall into two groups: plants studied for fatigue (Asian ginseng, rhodiola, ashwagandha) and plants that mainly supply caffeine, such as green tea. Full profiles are in Adaptogens. Studies on healthy people feeling tired are not the same as studies on people with a medical cause for fatigue.Traditional use
Asian ginseng (Panax ginseng C.A.Mey. [2]) has been used as a calming agent in traditional Chinese medicine. [3] Rhodiola (Rhodiola rosea L. [4]) was traditionally used for work performance, endurance, fatigue, depression and altitude sickness in Russia, Scandinavia and other parts of Europe. [5] Ashwagandha (Withania somnifera (L.) Dunal [6]) has been used in Ayurvedic medicine. [7] These are traditional uses, not proof.What research shows
| Herb (part, form) | What the source found | Strength of evidence |
|---|---|---|
| Asian ginseng (root) for general fatigue | A 2023 review of 19 studies (2,413 people) suggested ginseng alone may have a small beneficial effect on general fatigue. [3] | Promising but limited |
| Ginseng formulas for chronic fatigue | Certain formulas containing other ingredients may help, but not ginseng alone. NCCIH adds that not all research agrees. [3] | Mixed |
| Rhodiola for fatigue | NCCIH says there is not enough reliable evidence for any health purpose, and most research is low to moderate quality. [5] A systematic review of 11 trials called the research contradictory, with high risk of bias or reporting flaws in every trial. [8] | Insufficient evidence |
| Ashwagandha for fatigue | NCCIH reports possible benefit for insomnia and stress. [7] Fatigue was not listed among the uses it found evidence for. | Proper evidence not found (NCCIH page searched) |
Most ginseng trials were small, with fewer than 200 people, and shorter than 3 months. [3]
Forms matter
A result for ginseng root extract is not a result for a tea, a capsule or an energy drink, and products vary in what plant part and amount they use. NCCIH notes ashwagandha products contain root, leaf, or mixed extracts and that trials used many different preparations. [7]Better-supported basics
The NHS suggests a healthy diet and regular exercise, regular sleep times, and no caffeine, eating or exercise in the couple of hours before sleep. [1] Treatment depends on the cause. [1] More: Energy and Vitality and Energy Supplements Compared.Frequently asked questions
What herb is best for energy?
No herb is shown to be the best. The strongest signal in the sources we read is a small benefit of Asian ginseng alone for general fatigue, with mixed results overall. [3]
Does rhodiola help with fatigue?
NCCIH says there is not enough reliable evidence. [5] A systematic review called the research contradictory. [8]
Is ashwagandha safe for tiredness?
Liver injury has been reported, rarely. [7] Ask a clinician, especially if you take other medicines.
Why am I tired all the time?
Many causes are possible, including sleep, stress and medicines, so the NHS advises seeing a GP if it continues. [1]
Do herbal energy products contain caffeine?
Some can; caffeine is sometimes an added ingredient in dietary supplements, so check the label. [9]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
- Caffeine. The FDA says about 400 mg a day is an amount not generally associated with negative effects in most adults, but people differ widely in sensitivity. [9] Caffeine can also be an added ingredient in dietary supplements. [9]
- Asian ginseng. Insomnia is the most common side effect. Uncommon reports include severe rash, liver damage and severe allergic reactions. [3] It may worsen autoimmune disorders and interfere with blood clotting, and might lower blood sugar. [3] Some studies suggest it may be unsafe by mouth in pregnancy. [3]
- Rhodiola. Possibly safe for up to 12 weeks. A reported interaction with the blood pressure medicine losartan. [5]
- Ashwagandha. Liver injury is rare but reported. [7] In a case series, all five people developed jaundice and symptoms such as nausea and lethargy 2 to 12 weeks after starting. [10] NCCIH says to avoid it in pregnancy and says it may interact with medicines for diabetes, high blood pressure, immune suppression and sedatives. [7] NCCIH also does not recommend it before surgery or with autoimmune or thyroid disorders. [7]
- Tell a pharmacist about every medicine (how interactions work) and tell your surgical team about any herb (before surgery).
References
- NHS, Tiredness and fatigue. Read 2026-10-23.
- GBIF Backbone Taxonomy, Panax ginseng C.A.Mey.. Read 2026-10-23.
- NCCIH, Asian Ginseng. Read 2026-10-23.
- GBIF Backbone Taxonomy, Rhodiola rosea L.. Read 2026-10-23.
- NCCIH, Rhodiola. Read 2026-10-23.
- GBIF Backbone Taxonomy, Withania somnifera (L.) Dunal. Read 2026-10-23.
- NCCIH, Ashwagandha: Usefulness and Safety. Read 2026-10-23.
- Rhodiola rosea for physical and mental fatigue: a systematic review, BMC Complement Altern Med 2012. Read 2026-10-23.
- FDA, Spilling the Beans: How Much Caffeine is Too Much? (content current as of 08/28/2024). Read 2026-10-23.
- Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network, Liver Int 2020. Read 2026-10-23.