Sick of the post-caffeine slump? Here’s how to boost energy naturally

Move over coffee! It’s time to get off the stimulate-then-slump rollercoaster and switch to gentler ways to increase your physical and mental oomph with these tips to boost energy naturally

Words: Alison Hardinge | Images: Shutterstock

Do you use coffee to wake you up each day and get you going? That’s no surprise because it’s the most popular drink worldwide, after water. More than 400 billion cups are glugged down each year, with a whopping £4bn spent in high-street coffee shops in the UK. Brits drink about two cups of coffee per day. But although caffeine can give you an instant jolt of energy, it comes at a biological price.

Caffeine improves alertness and concentration as it acts as an adenosine receptor antagonist, which means it stops you feeling tired. Adenosine is a substance in your body that promotes sleepiness, and the caffeine blocks this receptor. So, you don’t feel sleepy. However, the negative effects of caffeine can be considerable. ‘It stimulates your adrenal glands to work harder and release more stress hormones, such as adrenaline,’ says nutritionist and psychologist Dr Naomi Newman-Beinart. ‘For anyone already in a stressed sate, this simply adds to the long-term negative effects of stress on the body and exhausts adrenal glands. This over-stimulation can also interfere with sleep,’ she adds.

The exact effects on you are down to your individual body chemistry and your tolerance to caffeine. ‘Several sources suggest 400mg of caffeine per day (about four cups of coffee) is safe for most healthy adults. However, this varies, and many people drink much more than this without any issues,’ says Dr Newman-Beinart.

It’s also been found that coffee can increase inflammatory markers in your body, which are present in many chronic degenerative diseases. Plus, caffeine can unbalance hormones, including sex hormones such as testosterone, so caffeine could aggravate symptoms of PMS or perimenopause and menopause. ‘Caffeine can affect your hormones – the chemical substances that control and regulate various bodily functions. It can influence hormonal balance by causing more or less of a hormone to be secreted. It may also disrupt your body’s natural levels of insulin, leading to insulin sensitivity and impairing glucose metabolism,’ says Dr Newman-Beinhart.

Caffeine can also be a problem for those with IBS or a sensitive stomach. ‘It’s a stimulant which increases gut motility, sometimes causing loose stools, diarrhoea and dehydration,’ she says. So, what can the coffee addicts do? Swap your shot of espresso for a natural and gentler wake-up with our suggestions.

Cordyceps

A great alternative to caffeine is cordyceps. Known as the energy mushroom, it has more than 2,000 scientific articles written about its positive effects on many bodily systems, including kidneys, liver, urinary and immune systems, as well as being a big energy booster. Cordyceps has been found to increase the use of oxygen in your body, which not only boosts performance during exercise but helps you recover better afterwards, reducing recovery time and speeding up the removal of lactic acid. There are numerous cordyceps coffee alternatives, and some that are a blend of both to help you wean off the strong stuff. Try London Nootropics MOJO Coffee, which is made with cordyceps and Siberian ginseng for enhanced endurance and vitality.

Matcha tea

Another plant energy powerhouse is matcha green tea, which has beneficial effects on energy levels and clarity. Matcha tea does not contain as much caffeine as black tea or, of course, coffee, so it won’t leave you feeling wired and jittery. ‘Matcha is a bright emerald green tea, containing healing chlorophyll as well as L-theanine, amino acids and polyphenols. L-theanine nourishes neurotransmitters in the brain and works synergistically with the low levels of caffeine in matcha, helping you to feel calm but alert,’ says herbalist Sebastian Pole, co-founder of Pukka Herbs and herbalreality.com.

Bee pollen

One of nature’s bounties when it comes to boosting energy is bee pollen. ‘If you’re feeling run down and tired, bee pollen is great as it has a wide range of health-enhancing plant metabolites, known for yielding energy,’ says nutritionist Susan Alexander (susanalexandernaturopathy.com). ‘Bee pollen is the only substance known to contain the full spectrum of vitamins, minerals and amino acids, as well as all three major nutrients (carbohydrates, protein and fat), plus vitamins B1, B2 and B6, which all help your body turn food into energy,’ she says.

B12

Vitamin B12 helps reduce tiredness and fatigue, while boosting energy metabolism and healthy brain function. It comes primarily from eating eggs, meat and dairy, so vegans may need to take a supplement to get the recommended 2.4mcg-2.8mcg daily dose for optimal energy levels.

As you get older, your body’s ability to absorb vitamin B12 declines. A report found that up to 20 per cent of adults aged over 50 may have low levels of vitamin B12. People with coeliac or Crohn’s disease may also need to supplement, as these conditions hamper B12 absorption.

Iron

Iron is important for a strong immune system as well as good brain function and for warding off tiredness and fatigue. It’s mainly found in red meat, but you can take supplements, too. However, iron tablets and capsules may cause digestive issues as iron is an irritant to the GI tract. Some people may also not absorb iron well through the gut. BetterYou Iron 10 Oral Spray is formulated to deliver the nutrient directly into your bloodstream as it bypasses the. The tiny droplets absorb quickly into the buccal membrane of your inner cheek, providing fast, effective nutrient uptake.

Where to find them

Cordyceps

Link Nutrition Mushroom Plus

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Bee pollen

Unbeelievable Health Bee Energised, Energy & Focus

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Iron

BetterYou Iron 10 Oral Spray

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B12

BetterYou Boost B12 Oral Spray 1,200μg

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