Last updated April 17, 2025
Burnout is real. Long hours and stressful schedules are real. These are just some aspects of our busy, overworked lifestyles that make us tired and burned out.
Our energy levels fluctuate naturally throughout the day. After we have a meal, our energy levels increase and before meals, the levels diminish, explaining why we might experience an energy slump during the day.
This energy slump can make us feel less productive and ready to take a nap. But there are things we can do to improve our energy and focus without hitting the sack early in the afternoon.
Many natural energy boosters can help you keep your energy levels constant and stable throughout the day without the need to reach for sugar.
Your energy levels can be determined by many factors. These include how much sleep you’ve had, the type and quantity of food you eat, and your metabolism.
Even though all foods technically give us energy, some are much better than others in helping us maintain our focus, productivity and alertness throughout the day.
Six Top Natural Energy Boosters
These are the top natural energy boosters that will give you energy fast.
1. Bananas
When it comes to all-natural sources of energy, bananas are at the top of the list. Bananas offer complex carbohydrates, potassium and vitamin B6 which help to boost energy levels.
They are one of the most complete foods around, not to mention accessible and affordable.
Bananas also contain tyrosine, an amino acid that helps the brain produce norepinephrine which when activated can help to improve concentration, focus and alertness.
Bananas are low glycemic, ensuring that energy levels don’t spike and later fall, even though they do have natural sugar.
Vitamin B6, found in bananas, can also help with energy levels and cognitive function. Bananas have also been linked to stabilizing mood and increased athletic performance.
2. Maca Root
Maca is a root originating from the Andes regions of Peru. The root has gained more popularity recently due to its proven ability to increase energy, performance and muscle mass.
Maca, however, is very different from many other natural ‘energy boosters’ on the market.
Firstly, maca is extremely rich in nutrients with a high amount of proteins, fiber, amino acids, iron, magnesium, copper, zinc, potassium, calcium as well as Vitamins A, B1,2,3 and Vitamins C and D.
It’s also an adaptogen meaning it increases the body’s resistance to disease and disturbances in cells. It contains no caffeine or any synthetic energy enhancers.
Maca can be taken in supplement form or as a powder to add to smoothies or oatmeal. It has a nice but subtle, nutty flavor.
3. Green Tea
If like me you’re someone who’s quite sensitive to caffeine, green tea provides the perfect alternative caffeine energy boost when compared with coffee.
The key ingredient in green tea is caffeine but it contains much less than a typical cup of coffee. Studies show that moderate to low caffeine consumption can actually help to improve brain function, memory and mood.
Green tea also contains L- theanine which actually changes the effects of caffeine in the body making you much less jittery and helps you to avoid that post-coffee slump in energy.
4. Coconut Water
Coconut water is a hydration powerhouse of a drink with many health benefits. Containing natural electrolytes, it’s the perfect post-workout sports drink without the artificial sugar and food coloring.
Coconut water is also full of potassium, magnesium and calcium as well as antioxidants that help ward off cramps and muscle aches.
While coconut water itself doesn’t give you energy, it does keep you hydrated, which is the most important factor. It’s when we are dehydrated that we feel tired, lethargic and lifeless.
Whenever you feel like you need some natural energy boosters, make sure to check your hydration levels first. If you are not hydrated, reach for a large glass of water or coconut water before reaching for anything else.
5. Sweet Potatoes
Sweet potatoes contain complex carbohydrates, fiber, manganese and all your RDI of Vitamin A. Due to their dense mix of complex carbohydrates and fiber, your body digests them slowly, keeping you fuller for longer and full of energy.
If you need some extra energy in the afternoon or for an evening workout, sweet potatoes are perfect for including in your lunch or as a mid-afternoon snack.
6. Dark Chocolate
We may have been raised to believe that chocolate is bad for us from a young age, but this isn’t exactly true. It’s the sugar, milk solids and fat added to cocoa that’s unhealthy rather than the actual chocolate.
Dark chocolate has a high cocoa content and its antioxidants in cocoa have many health benefits, such as increasing blood flow throughout the body, which can be especially helpful during exercise and days of high amounts of movement.
A rise in the body’s blood flow increases how much oxygen the brain receives, which can help to reduce mental fatigue and mood.
Next time you have to concentrate on a task or meet a deadline, have a few squares of good-quality dark chocolate. It’s important, however, to read ingredients well when buying chocolate. Try to buy at least 65% cocoa solids with as little sugar as possible.
Snapshot Summary
When afternoon fatigue hits, skip the sugary pick-me-ups and reach for natural energy boosters instead! Nutrient-rich bananas deliver steady focus through complex carbs and mood-enhancing tyrosine. Ancient maca root powers performance without caffeine crashes, while green tea offers gentler alertness than coffee. Stay hydrated with electrolyte-packed coconut water, fuel up with slow-burning sweet potatoes or sharpen mental clarity with antioxidant-rich dark chocolate. These wholesome options keep your energy flowing smoothly throughout the day—perfect for maintaining vitality whether exploring new destinations or powering through busy travel days.
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