HerbsAshwagandha

Ashwagandha, chamomile, dark chocolate, ginseng, green tea, lavender, lion's mane mushroom, maca, tart cherries, turmeric, and valerian root may improve mental energy outcomes in adults without severe disease.

This scoping review of 101 randomized controlled trials evaluated 16 dietary ingredients for effects on mental energy. Eleven ingredients showed promising directional benefits (≥20% of outcomes improved) across cognition, mood, and sleep domains, with dark chocolate, ginseng, ashwagandha, and lion's mane mushroom being most promising for cognition.

Last updated: Aug 26, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score42/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. The Role of Dietary Ingredients in Mental Energy - A Scoping Review of Randomized Controlled Trials.

observational

Nieman KM, Zhu Y, Tucker M, Koecher K · Journal of the American Nutrition Association (2024)

Participants: N/A
Duration: N/A
Intervention: 18 dietary ingredients (ashwagandha, chamomile, dark chocolate, ginseng, green tea, lavender, lion's mane mushroom, maca, tart cherries, turmeric, valerian root, and others) administered in various forms and doses.
Outcome: Mental energy outcomes including cognition, mood, perceived feelings, and sleep assessments.
Effect Size: N/A
Population: Adults without severe disease.

Result:

PubMed: 37561965DOI: 10.1080/27697061.2023.2244031

Mechanism Graph

Ingredient consumed
↓
Bioactive compounds absorbed
↓
Modulation of neurotransmitter or inflammatory pathways
↓
Improved cognition, mood, or sleep

Limitations

  • ⚠Scoping review design does not provide quantitative meta-analysis or effect sizes
  • ⚠High heterogeneity in study designs, outcome measures, and dosing across included trials

Frequently Asked Questions

Which dietary ingredients showed the most promise for improving cognition?▼

Dark chocolate, ginseng, ashwagandha, and lion's mane mushroom were identified as the most promising for cognition.

How many studies were included in this review?▼

101 randomized controlled trials fully met eligibility criteria and were included.

What domains of mental energy were assessed?▼

Cognition, mood and perceived feelings, and sleep assessments were evaluated.

Were any ingredients found to be ineffective?▼

The review did not identify any ingredients as definitively ineffective; it only highlighted those with directional benefits in ≥20% of outcomes.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Nieman KM, Zhu Y, Tucker M, Koecher K. "The Role of Dietary Ingredients in Mental Energy - A Scoping Review of Randomized Controlled Trials.." Journal of the American Nutrition Association, 2024. PMID: 37561965 DOI: 10.1080/27697061.2023.2244031
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.