Introduction
Energy and stamina determine how we handle work, exercise, daily responsibilities and recovery. While some tiredness is normal, consistently low energy levels can impact your concentration, motivation, physical activity, and overall quality of life.
The good news is that energy and stamina can be affected by several modifiable lifestyle factors. Nutrition, routine exercise, adequate sleep, stress management, hydration and recovery all support physical and mental vitality. These habits become increasingly important as you age and no food, exercise or supplement can replace a healthy lifestyle.
Research on some herbal ingredients has investigated the potential role in physical performance, recovery and aspects of men’s wellness.
So, when we think of boosting energy and stamina naturally, it’s best to think of it as a combination of nutrition, movement, sleep, recovery, stress management and appropriate herbal support rather than relying on single intervention. [7]
Understanding Energy and Stamina
Energy: Energy refers broadly as the capacity to do physical and mental work. It is influenced by good nutrition, sleep, physical health, stress levels and the overall lifestyle.
Stamina: Stamina is the ability to do an activity for a long period of time without getting too tired.
Common Causes of Low Energy and Low Stamina
Just because you’re low on energy doesn’t mean the body needs a supplement. Commonly, everyday lifestyle factors are involved.
1. Sleep deprivation
If you don’t get enough sleep or the quality of your sleep is poor, then you are likely to feel tired during the day and this can affect your concentration, mood, exercise capacity and recovery.
2. Poor diet
If a diet does not provide enough nutrients to the body, it may lead to lack of nutrients to function normally.
3. No exercise
Inactivity can lead to lower physical fitness. Regular movement helps you keep your cardiovascular system and muscles in shape.
4. Long-term stress
Prolonged psychological stress can influence sleep, concentration, motivation and perceptions of fatigue.
5. Dehydration
The amount of fluid you need depends on your size, climate, level of activity and other factors. Not drinking enough water can make you feel tired, especially if you are active.
6. Too Much Training Without Recovery
Exercise is good, but recovery is equally important. Repeated intense training without sufficient rest, nutrition and sleep can cause tiredness and reduced performance.
7. Pre-existing Health Conditions
Persistent tiredness can be linked to illnesses such as anaemia, thyroid disease, diabetes, sleep disorders, infections or other medical conditions. Unexplained or persistent fatigue should not be ignored as a lifestyle problem. [1]
Diet and Nutrition for Daily Energy
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Diet plays a critical role in shaping the health and well-being of both individuals and populations, and unhealthy diets are a major risk factor for disease and disability.
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Healthy diets help to protect against malnutrition in all its forms, as well as non-communicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.
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Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development.
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Dietary behaviours and preferences established in childhood and adolescence often carry into adulthood.
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Healthy diets come in many forms, but the four core principles of adequacy, balance, moderation and diversity should be the foundation of any healthy diet.
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A diet must also be safe to be healthy, i.e., free from microbial and chemical contaminants.
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A variety of minimally processed and unprocessed foods low in unhealthy fats, free sugars and sodium are the foundation of any healthy diet. [2]
The ICMR-National Institute of Nutrition Dietary Guidelines for Indians emphasize dietary diversity and appropriate combinations of foods rather than dependence on supplements. The guidelines also note that most athletes can obtain recommended protein through suitable food choices and that protein powders are not necessary for normal healthy life.
Protein and Essential Nutrients
Proteins are important macromolecules in biology, playing a basic role in many physiological processes and a major contribution to the nutritional quality of our diet. The structure of such molecules dictates how well they can be digested, how available the amino acids are, and what physiological responses they will trigger in the body. The nutritional quality of a protein source is determined by the amino acid composition and the bioavailability of dietary proteins. Understanding the structure of proteins and how it relates to nutrition, digestibility and bioavailability are essential for improving dietary choices and ensuring the body gets enough nutrients. Recent studies have highlighted the need for proper balance of essential amino acids intake for optimum growth, immune function and health.
Dietary protein is needed by the body for the essential amino acids for metabolism, growth, development and health. Adequate protein supply at both individual and population levels is important for global food and nutrition security. Nutritional requirements also differ among different demographic groups due to factors such as age, sex, physiological changes, and lifestyle. The National Academy of Sciences says the Dietary Reference Intakes (DRIs) recommendations are geared to different stages of life. Important to keep in mind that DRIs are intended for healthy individuals and not for those who are chronically ill or at high risk due to age, genetics, or lifestyle factors such as smoking, alcohol intake or vigorous exercise. [3]
Importance of Regular Exercise
There is strong and well established evidence for the effect of exercise on physical capacity.
Regular physical activity can help maintain cardiovascular fitness, muscle function, metabolic health, mental wellbeing and sleep.
Adults should do at least 150 to 300 minutes of moderate-intensity aerobic physical activity a week, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Adults should also do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.
Importantly, those who currently exercise very little do not need to start off with an intense routine. Starting with:
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Walking daily
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Short cycle sessions
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Low resistance workouts
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Movement exercises
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Gradual increase in activity
WHO emphasizes that any physical activity is better than none and activity can be gradually increased depending on individual circumstances. [4]
Sleep and Recovery: The Foundation of Energy
Sleep is essential for the body to recover, repair, and function at its best. If you know about sleep cycles, you can improve your sleep hygiene and wake up feeling really refreshed.
Scientists, however, divide sleep into two main types: REM (rapid eye movement) sleep or dreaming sleep and non-REM or quiet sleep. Surprisingly they are as different from each other, yet both are important for energy.
Non-REM sleep has three stages: light sleep, deeper sleep and deep sleep. Sleep specialists say the last stage, deep sleep or slow wave sleep, is when your body mostly renews and repairs itself. This phase of sleep seems to be the one that has the greatest impact on energy, by enhancing your ability to make ATP (body’s energy molecule). [5]
Herbal Ingredients to Improve Energy and Stamina
Herbal Adaptogens
Herbal adaptogens are a pharmacotherapeutic class of medicinal herbs that improve attention and endurance in tired people and prevent, mitigate, or reduce stress-induced abnormalities and diseases in the neuro-endocrine and immunological systems. 
Only preparations that match the following criteria may be classified as adaptogens:
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An adaptogen must be nontoxic and produce only minor alterations in an organism's physiological functioning.
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An adaptogen's impact should be generic and promote resistance to various physical, chemical, and biological stressors.
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Despite the direction of the preceding pathogenic alterations, an adaptogen may have a normalizing effect.
Herbal adaptogens are used to improve attention, increase endurance in scenarios where fatigue is present, reduce the number of stress-related diseases and impairments in the body, improve physical stamina, strength, and energy levels, improve sexual dysfunction, restore cognitive performance that has been affected by stress, and maintain cortisol (the stress hormone) and other hormone levels under control. [6]
Top Global Frontrunners of Herbal Adaptogens
Conclusion
Energy and stamina are influenced by many interconnected factors, including nutrition, physical activity, sleep, recovery, stress management, hydration, and overall lifestyle.
A well-rounded diet provides the nutrients needed for normal energy metabolism and physical function. Regular aerobic and resistance exercise can build endurance and strength. Adequate sleep gives the body a chance to recover.
Research suggests selected herbal ingredients may also play roles in aspects of physical performance and men’s wellness. But the evidence is formulation- and context-dependent, and herbal supplements should complement a healthy lifestyle.
For men who want to keep their everyday vigour, the most sustainable way is simple: eat well, move often, get enough sleep, manage stress, recover well and make smart choices about any extra herbal support.
Frequently Asked Question (FAQs)
1. How to boost energy and stamina naturally?
You can naturally improve energy and stamina by eating a balanced, nutrient-rich diet, exercising regularly, getting enough sleep, staying hydrated, managing stress, and allowing sufficient recovery. Herbal support may also complement these healthy lifestyles.
2. What are the common causes of low energy and stamina?
Common causes of low energy and stamina include lack of sleep, poor nutrition, lack of exercise, long term stress, dehydration, over-training without sufficient rest and some underlying medical conditions such as anaemia, thyroid problems, diabetes and sleep problems.
3. What foods and nutrients help support energy and stamina?
A mixed diet based on minimally processed and unprocessed foods can provide the nutrients required for normal energy metabolism and physical function. A proper intake of dietary protein is also important for metabolism, growth, development, and overall health.
4. What is the best exercise to increase stamina?
Both aerobic and muscle-strengthening activities can improve your physical fitness and endurance. Adults should do at least 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity physical activity a week, with muscle-strengthening activities on at least two days a week.
5. What is the relationship between sleep, energy and stamina?
Adequate sleep is important for recovery, repair and normal physical and mental functioning. Lack of sleep can cause daytime fatigue and reduced concentration, exercise capacity and recovery.
6. Are herbal ingredients good for boosting energy and stamina?
Different herbal adaptogens have been investigated for possible use in endurance, athletic performance, recovery, stress response, and energy. In the blog, examples like Ashwagandha, Astragalus, Cordyceps, Ginseng, Holy Basil, Rhodiola rosea, Schisandra and Turmeric. Herbal support should be an adjunct to a healthy lifestyle, and the evidence may vary depending on the ingredient or formulation.
References:
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Maisel P, Baum E, Donner-Banzhoff N. Fatigue as the Chief Complaint–Epidemiology, Causes, Diagnosis, and Treatment. Dtsch Arztebl Int. 2021 Aug 23;118(33-34):566-576.
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Ajomiwe N, Boland M, Phongthai S, Bagiyal M, Singh J, Kaur L. Protein Nutrition: Understanding Structure, Digestibility, and Bioavailability for Optimal Health. Foods. 2024 Jun 5;13(11):1771.
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WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020. RECOMMENDATIONS.
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Mohammad Amir, Manisha Vohra, Rojin G. Raj, Ian Osoro, Amit Sharma, Adaptogenic herbs: A natural way to improve athletic performance, Health Sciences Review, Volume 7, 2023. https://doi.org/10.1016/j.hsr.2023.100092.