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By Steven Schechter, N.D.

Many Americans experience a regular, and even ongoing, personal energy crisis. Indeed, for the last 20 years, health-food stores across the country have experienced a steady growth in sales for energy-enhancing products. These products are important to everyone, whether you're in the group of working men and women, athletes, students, executives, and/or senior citizens. (Some of us have many roles in our lives, furthering our energy crisis—and need for energy boosters—even more.)

    In order to increase energy, it is important to take a comprehensive, holistic approach, including avoiding foods that cause fatigue/allergies and including specific foods, supplements, and especially herbs that enhance energy. Allergy-causing foods often produce fatigue and depression. Some of the most common allergy-causing foods are dairy, wheat (and other gluten-containing grains, such as rye), sugar-containing foods, alcoholic drinks, peanuts, caffeine drinks, soft drinks, corn, and eggs.

Energy Enhancers

Oxygen is necessary for the metabolism of carbohydrates, fats, and proteins into fuel. It is important to build up optimal levels of oxygen in your blood cells for energy. Korean/Chinese ginseng (Panax ginseng) and North American ginseng (Panax quinguifolium) support this function, especially for endurance activities.

    Red blood cells need iron to circulate oxygen through your body. People tend to lose iron when they lose blood, especially women when they menstruate. Studies show that women and men with iron deficiencies experience more fatigue, anemia, and are less productive and efficient in work. Herbal sources of iron include yellow dock, dandelion root, watercress, nettles, and beet root powder.

    Iron absorption is decreased by low levels of, or lack of, gastric acidity or hydrochloric acid; intake of alkalis; high consumption of cellulose, coffee, and tea with caffeine; loose bowel movements; and consumption of insoluble iron complexes such as phytates, oxalates, and phosphates. Gentian root (Gentian officinalis), often mixed with organic orange peel, and other herbal bitters, stimulate your stomach to produce more hydrochloric acid.

    Athletes tend to inhale greater amounts of oxygen, thus significantly increasing their risk of oxidation of blood cells, thereby causing anemia and other symptoms of fatigue. 

    Herbal/plant antioxidants—especially grape/grape-seed extract, pine bark extract, hawthorn, bilberry, and green tea—help protect blood cells from oxidative destruction and, consequently, help prevent fatigue throughout your body.

    It's important to remember that all forms of physical and emotional stress, including excess activity [exercise] for you, can increase your levels of free radicals, or oxidants, that can cause fatigue. Dehydration is a common cause of fatigue amongst athletes, and may also be the cause of low energy in the active non-athlete or person who perspires easily. People lose significant amounts of water via perspiration, even when they are not aware that they are perspiring.

    It's also critical to drink optimal amounts of filtered, or bottled, water, or herbal tea, even before you are thirsty. [Waiting for] thirst is not a good indicator of your cellular need for water. A high-carbohydrate, low-protein diet uses less water in your body for metabolism than eating larger amounts of protein. Avoid herbal diuretics, even for weight loss, except for water retention or swelling.

    There are many beneficial herbs that directly enhance energy, stamina, endurance, and prevent fatigue. You can cook with cayenne pepper, ginger, or cinnamon, which are all metabolic stimulants. Sea vegetables or sea weeds can stimulate thyroid func tion, thereby improving metabolism and digestion, thus increasing absorption and energy.

Caution With Herbs

When it comes to herbs, do not throw caution to the wind. There are several herbs you can use that jolt energy levels; these herbs should be used with caution, however, and not consumed in large, on-going amounts. Two such herbs are guarana (Paullinia cupana) and Afrikan kola nut (Cola acuminata), both of which contain caffeine. As most of us know, the effects of caffeine include that it stimulates your central nervous system, increases the release of adrenaline, and helps your body metabolize body fat as fuel, thus sparing the glycogens stored in your muscles and allowing that glycogen to build your muscles if you are physically active.

    Guarana and/or African kola nut are often combined with ma huang, or ephedra (Ephedra sinica), to increase energy. Indeed, ma huang (ephedra) will stimulate your energy, which is why it is used in many energy-enhancing products. Many medical herbalists discourage the ongoing use of large amounts of ma huang (ephedra) because it can over-stimulate your body systems, including your adrenals, your central nervous system, your heart, and/or serve as a minor irritant, leaving people feeling irritable and nervous. It is counter-indicated for those with a history of heart problems because it can cause cardiac arrhythmia, or tachycardia—an abnormal or rapid heartbeat. It should not be used by people who are taking drugs that affect the kidneys or adrenals, such as anti-depressants.

    On the other hand, there has been a long folk history of safe, effective use of ma huang (ephedra) for symptomatic relief of allergies (e.g., asthma), hay fever, sinus congestion, and other related problems. I have frequently recommended it in the past for short-term, moderate use for the many people who seem to be able to tolerate it well. The key considerations with ma huang (ephedra) are how much you are taking of this, for how long, and your body's sensitivity.

    African kola nut and guarana both act as a stimulant and anti-depressant. The African kola nut/guarana and ma huang/ephedra combination products are especially beneficial and appropriate to produce a lift in your energy to help you when you are feeling especially fatigued or in important, energy-draining situations.

    Excess caffeine consumption and long-term excess ephedra use can cause anxiety, insomnia, headaches, hypertension, addiction, irritability, and in very large ongoing doses, paranoia, mania, hallucinations, and heart disorders, including heart attacks and strokes.

Safe Use

The great herbal tonics are more appropriate for building up and strengthening your body over time. Also, if you do use the aforementioned energy stimulants, such as ma huang, guarana, and African kola nut, I strongly recommend that you at least include some of the well-known herbal energy tonics. Herbal tonics bring your

body to biochemical and physiological homeostasis (balance). They tend to raise low blood sugar and low blood pressure and lower high blood pressure and high blood sugar. They bring your important organs and glands to balance and help you function normally and optimally, thus their distinction as a "tonic" or "adaptogenic herb" adapting its effect to your body's needs.

    Some of the super tonic herbs for energy enhancement include P. ginseng, Wild American ginseng, gotu kola, ho shou wu (fo-ti, or Polygonum multiflora), licorice, sarsaparilla, ginkgo, and Tienchi ginseng. These super herbs increase energy, endurance, stamina, as well as adaptation to stress and recovery from physical or emotional challenges.

    All the ginsengs strengthen your body and move energy—what the Chinese call qi (chi), life force or vital substance. The ginsengs generally help stimulate both mental and physical activity, and especially help people
respond to stress. Ginsengs work as excellent adaptogens, helping you adapt, or function, normally while you are coping with physical or emotional stress. The ginsengs have been well-documented to improve blood flow, work capacity, endurance, stamina, coordination, reflexes, regulate or normalize blood sugar levels and energy, and improve mental abilities.

    Licorice (Glycyrrhiza uralensis or glabra) helps regulate blood sugar and energy levels and helps tonify your adrenals, kidneys, spleen, and stomach.

    Gotu kola (Centella asiatica) strengthens and rejuvenates your nervous system, strengthens your adrenals, improves mental functions, helps prevent fatigue, and helps you respond to stress. Contrary to common misconceptions, gotu kola does not contain any caffeine, nor is it related to African kola nut.

    Schizandra (Schizandra chinensis) is an excellent Oriental energy tonic that is known as "five flavors berry," because it stimulates all five basic tastes within the body and, therefore, stimulates metabolic functions throughout your body. It is known to aid digestion and, consequently, improve energy levels. It is also known as an excellent tonic for your central nervous system, a good strengthener of your kidney/adrenals, and a good antioxidant (which helps you better respond to stress). It also strengthens your liver (and its functions relating to glycogen), improves nerve reflexes, and increases work and performance capacity and efficiency. Schizandra is both an excellent tonic and gentle stimulant, without overstimulating. Like North American ginseng, it can actually help some people sleep better at night.

    Ho shou wu is a good strengthener of your kidneys and adrenals, thus helping you better respond to stress, and helping you sleep better at night.

    Sarsaparilla (Smilax officinalis) contains steroids, or adrenal-cortical-steroids, that strengthen your adrenal cortex and help you better respond to stress.

    Tienchi ginseng (Panax notoginseng) is another excellent Oriental energy tonic for your organs and glands, especially your kidneys and adrenals.

    Ginkgo (Ginkgo biloba) increases blood flow and oxygen to your brain, circulatory system, and other parts of your body. It is an excellent antioxidant that helps your body respond to stress, and is especially beneficial to people whose fatigue is related to decreased vascular capacity.

    Super foods for energy enhancement, that are often sold in the herb section of health food stores, include: bee pollen, royal jelly, and the chlorophyll-rich concentrates, such as barley grass, blue-green algae, spirulina, chlorella, and wheat grass.

    Bee pollen has been called "the world's most perfect food." It contains all 56 nutrients necessary for human health. It is rich in protein, vitamins, minerals, amino acids, and carbohydrates. Bee pollen increases energy, stamina, and strength; it also enhances performance levels. Bee pollen has also been documented to reduce blood-fat levels which are often increased when your body is exposed to consistent physical or emotional stress.

    Royal jelly, another nutrient-rich super food, is also rich in protein, vitamins, minerals, and amino acids. It is especially rich in pantothenic acid (vitamin B-5), which is necessary to help your adrenal glands, liver, and kidneys respond to stress. Royal jelly normalizes body functions and promotes health, beauty, and longevity. Like bee pollen, royal jelly increases endurance and energy levels.

    Many of the chlorophyll-rich supplements are not only abundant in vitamins, minerals, and (of course) chlorophyll, but also contain large amounts of the easily absorbable protein, essential amino acids, and other nutrients.

    People should be leery of trying to find the panacea, or quick-fix, for low energy problems. Low energy can have many different causes, including: anemia; PMS; hypoglycemia; allergies; thyroid conditions; liver, kidney/adrenal, and pancreas disorders; chronic low level infections; and life transitions [just to name a few]. It is important to work with a competent naturopathic physician or therapist to address the underlying cause(s).

    One of the benefits of the herbal tonics is that if you take them as they are intended—regularly and over a long period of time—they will strengthen and fortify many of your organs, and glands, and help bring your body to a state of optimal performance. In addition, these folk, clinical, and scientifically-proven herbal tonics are best combined with other appropriate lifestyle modifications, such as a whole-foods diet, a supportive supplement program, appropriate exercise, and a positive attitude.

Steven R Schechter, N.D., H.H.P., is a naturopathic doctor, holistic health practitioner, consultant, and medical writer. He directs the Natural Healing Institute of Naturopathy, Inc, a state-licensed and certified college and clinic in Encinitas, Calif. He is the author of the latest-selling book, Fighting Radiation & Chemical Pollutants with Foods, Herbs, & Vitamins— Documented Natural Remedies that Boost Your Immunity & Detoxify (Vitality Ink, 1996). He is also available for telephone health consultations at (760) 943-8485.