Adding specific ingredients to your tonics and drinks may help manage energy levels, stress, and anxiety. These include apple cider vinegar, reishi mushrooms, turmeric, and ashwagandha. Caution is advised, though.

If you sometimes feel like you need more pep in your step, you might be looking for a 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 may have 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.

Potential benefits

  • improved brain function
  • antioxidant support
  • stress management

Possible side effects

  • Ginger generally has few serious side effects. Be careful not to take more than 4 grams at a time, as it could irritate your stomach.

Maca root is increasingly popular lately.

This native Peruvian plant may increase sexual desire and function in some people. Research from 2023 has also suggested potential benefits of black maca for athletes, including enhanced 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 people).

Potential benefits

  • increased energy
  • mood stability
  • reduced blood pressure
  • depression relief

Possible side effects

  • Maca may not be recommended for those who are pregnant,beastfeeding, or have a thyroid condition

Sip matcha for a clean, jitter-free buzz.

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

When combined with caffeine, as in green tea, L-theanine may have beneficial effects on mood and cognition. Matcha is rich in antioxidants, vitamins, and nutrients, and could help alleviate fatigue and support overall health, particularly in older adults.

Potential benefits

  • mood enhancement
  • increased relaxation
  • sustained energy

Possible side effects

  • It may cause irritability or indigestion, so limit to just 1 or 2 cups a day.

Reishi mushrooms, popularly referred to as “nature’s Xanax,” may help the body respond better to stress.

Research suggests they can help you manage high levels of mental and physical stress and anxiety. This is because these mushrooms contain the compound triterpene, which may have calming properties.

Potential benefits

  • promotion of restful sleep
  • antidepressant properties
  • mental and physical relaxation

Possible side effects

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

Apple cider vinegar has uses beyond that tasty vinaigrette.

This vinegar may have a direct impact on your blood sugar levels, which are linked to energy levels. Higher blood sugar levels may lead to fatigue.

Some research has also suggested that apple cider vinegar may have benefits for depression symptoms in people who live with obesity or overweight.

While research doesn’t fully support the claim that apple cider vinegar boosts energy levels and counters symptoms like fatigue, it does contain essential minerals (like potassium), which may affect energy levels.

Potential benefits

  • blood sugar management
  • energy levels boost

Possible side effects

  • digestive issues
  • damaged tooth enamel
  • throat burns
  • negative interaction with some medications

Turmeric may provide mental health benefits.

Curcumin, the bioactive compound found in turmeric, has been linked to anxiety and depression relief — possibly due to its effect on serotonin and dopamine levels. More human studies are needed to validate this claim.

Research from 2022 suggests that turmeric may be a potential natural therapy for alleviating symptoms of major depressive disorder.

Potential benefits

  • serotonin levels boost
  • anxiety and depression relief (it may be as effective as some antidepressants)

Possible side effects

  • large doses may cause kidney stones
  • some sources of turmeric may have fillers
  • may cause liver injury

Adaptogens are naturally occurring substances that may help the body adapt and modulate the stress response.

A 2024 research review examined several studies and found that ashwagandha, in particular, may help alleviate anxiety and stress, reduce fatigue, and lower cortisol levels.

Other research suggests that these stress-relieving effects may occur due to ashwagandha’s moderating effect on the hypothalamic-pituitary-adrenal axis, which regulates the body’s response to stress. However, further research is needed to understand this mechanism.

Potential benefits

  • reduction of stress hormone levels
  • anxiety relief
  • prevention of stress-related fatigue

Possible side effects

  • Avoid if you’re pregnant, as it may induce delivery.
  • Some sources may contain unhealthy or harmful additives.