The Public Herbarium

Energy & Focus: Your Complete Herbal Guide

Natural energy support without caffeine crashes, sustainable focus without stimulant dependency, addresses root causes (stress, poor sleep, nutrition), accessible herbs available in NZ.

Understanding Energy and Focus

Where Energy Comes From

True energy comes from:

  1. Mitochondrial function: “Powerhouses” in your cells create ATP (cellular energy)
  2. Stress hormone balance: Chronic stress depletes energy reserves
  3. Neurotransmitters: Brain chemicals that support focus, motivation, mood
  4. Blood flow: Oxygen and nutrients delivered to brain and muscles
  5. Sleep quality: Restorative sleep essential for daytime energy

What drains energy:

Herbal strategies target these root causes

Your Energy & Focus Herb Toolkit

1. Rosemary (Rosmarinus officinalis) – The Mental Clarity Herb

Rosemary (Rosmarinus officinalis) in flower
Rosemary (Rosmarinus officinalis)

Why it’s essential:

Rosemary is a gentle mental stimulant that improves concentration and memory. The scent alone has been shown to enhance cognitive performance.

What it does:

How to use:

Aromatherapy (very effective):

Rosemary Tea:

  1. Use 1 teaspoon dried rosemary (or 1 tablespoon fresh)
  2. Steep in hot water 5-10 minutes
  3. Strain
  4. Drink 1-2 cups in morning or when needing focus

In food:

Dosing: 1-2 teaspoons dried herb daily (tea); aromatherapy as needed

Cost (NZ): Fresh rosemary $3-5/bunch (supermarkets); dried $5-10/50g; essential oil $10-20

Grow your own: Extremely easy. Perennial shrub, drought-tolerant. $8-15/plant at garden centres.

Safety: Very safe as culinary herb. Avoid very high doses during pregnancy. Essential oil is potent — don’t ingest undiluted.

2. Tulsi / Holy Basil (Ocimum sanctum) – The Adaptogenic Powerhouse

Tulsi (Ocimum tenuiflorum) tulsi plant
Tulsi (Ocimum tenuiflorum)

Why it’s valuable:

Tulsi is one of the most important Ayurvedic herbs. As an adaptogen, it helps your body handle stress better, which indirectly improves energy and mental clarity.

What it does:

Best for:

How to use:

Tulsi Tea:

  1. Use 1-2 teaspoons dried tulsi (or handful fresh leaves)
  2. Steep 10 minutes
  3. Drink 1-3 cups daily

Tincture:

Powder:

Timing: Morning and afternoon (not right before bed for some people — can be slightly stimulating)

Taste: Spicy, clove-like, warming, slightly peppery

Important: Adaptogens work best with consistent use (at least 2-3 weeks). This isn’t a quick fix — it builds resilience over time.

Cost (NZ): Dried tulsi $12-20/50g (health food stores, online)

Safety: Very safe for daily use. May slightly lower blood sugar (monitor if diabetic). Generally safe during pregnancy/breastfeeding at normal doses.

3. Ginger (Zingiber officinale) – The Circulatory Stimulant

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it helps:

Ginger improves circulation, getting more oxygen-rich blood flowing to your brain and muscles. This creates gentle, warming energy.

What it does:

Best for:

How to use:

Fresh Ginger Tea (Best):

  1. Slice 3-5cm piece fresh ginger (don’t peel — skin has compounds too)
  2. Simmer in 2 cups water 10-15 minutes
  3. Strain, add honey and lemon if desired
  4. Drink in morning or afternoon

In food:

Crystallised ginger:

Cost (NZ): Fresh ginger $3-6/100g (supermarkets); crystallised $5-10/100g

Safety: Very safe. Avoid very high doses with blood thinners. Safe in pregnancy at culinary amounts.

4. Lemon Balm (Melissa officinalis) – The Anxiety-Relieving Focuser

Lemon Balm (Melissa officinalis) leaves
Lemon Balm (Melissa officinalis)

Why it’s unique:

Lemon balm calms anxiety without causing drowsiness, which actually improves focus. By quieting the mental “noise,” it allows you to concentrate better.

What it does:

Best for:

How to use:

Lemon Balm Tea:

  1. Use 2-3 teaspoons dried lemon balm (or large handful fresh)
  2. Steep 10-15 minutes covered
  3. Drink when feeling distracted, anxious, or mentally scattered
  4. Can drink 2-4 cups daily

Tincture:

Fresh in food:

Timing: As needed when stressed or scattered; or regularly 2-3 times daily

Taste: Lemony, pleasant, mild

Cost (NZ): Dried lemon balm $10-15/50g; tincture $20-35

Grow your own: Easy to grow, spreads readily. $5-10/plant. Perennial.

Safety: Very safe. Can enhance effects of sedative medications (additive effect).

5. Oatstraw (Avena sativa) – The Nervous System Nourisher

oats (Avena sativa) leaves and seed head close up
Oats (Avena sativa)

Why it matters:

Oatstraw is a nervine tonic — it nourishes and restores a burnt-out nervous system. Think of it as food for your nerves, building long-term resilience.

What it does:

Best for:

How to use:

Oatstraw Infusion (Best Method):

  1. Add 1/4 cup (30g) dried oatstraw to 1 litre jar
  2. Fill with boiling water
  3. Cover, steep 4-8 hours (or overnight)
  4. Strain
  5. Drink throughout day (can drink cold or warm)

Why long infusion: Extracts minerals and nutrients better than short tea

Oat Tea (Simpler):

In food:

Timing: Daily, consistently, for at least 2-3 weeks to notice effects. This is a tonic — works slowly but deeply.

Taste: Mild, slightly sweet, pleasant

Cost (NZ): Dried oatstraw $10-18/100g (health food stores, online)

Safety: Very safe. Gluten-free (oats naturally gluten-free; check for cross-contamination if celiac).

6. Peppermint (Mentha piperita) – The Invigorating Clarifier

Peppermint (Mentha × piperita) leaves
Peppermint (Mentha × piperita)

Why it helps:

The scent of peppermint is naturally invigorating and can help clear mental fog. It’s refreshing and uplifting.

What it does:

How to use:

Aromatherapy:

Peppermint Tea:

  1. Use 1-2 teaspoons dried peppermint
  2. Steep 10 minutes covered (keeps volatile oils)
  3. Drink when needing mental refreshment

Timing: Morning or afternoon

Cost (NZ): Fresh peppermint $3-5/bunch; dried $8-12/50g; essential oil $8-20

Grow your own: Extremely easy, almost invasive. $5-10/plant.

Safety: Very safe. Avoid if you have reflux (can relax lower esophageal sphincter).

Simple Energy & Focus Preparations

Morning Mental Clarity Tea

For starting your day with focus

Ingredients:

Method:

  1. Mix dried herbs
  2. Use 1 tablespoon per cup
  3. Steep 10 minutes
  4. Strain
  5. Drink in morning

Why it works: Rosemary improves memory/focus; peppermint clears mental fog; ginger improves circulation

The Sustained Energy Brew

For all-day energy without crashes

Ingredients:

Method:

  1. Add oatstraw to 1 litre jar, fill with boiling water
  2. Cover, steep overnight
  3. In morning, strain
  4. Simmer tulsi and ginger in 2 cups water for 10 minutes
  5. Strain, combine with oatstraw infusion
  6. Drink throughout day (can drink warm or cold)

Why it works: Oatstraw nourishes nervous system; tulsi provides adaptogenic support; ginger improves circulation

Stress-Focus Tincture Blend

For when stress is interfering with concentration

Ingredients:

Method:

  1. Combine dried herbs in jar
  2. Use 1:5 ratio (1 part herbs to 5 parts alcohol by volume)
  3. Cover with alcohol
  4. Steep 4 weeks, shaking daily
  5. Strain

Use: 2-4ml (about 1/2-1 teaspoon) 2-3 times daily when stressed

Alternative: Buy individual tinctures and combine

Lifestyle Support for Energy and Focus

Sleep is Non-Negotiable

The foundation of energy:

Sleep hygiene basics:

Herbal sleep support:

Movement Improves Energy

Seems paradoxical but true:

Start small:

Blood Sugar Balance

Energy crashes often from blood sugar swings:

Poor energy pattern:

Better energy pattern:

Examples:

Throughout day:

Hydration

Dehydration = fatigue and poor focus:

Test: If urine is dark yellow, you’re dehydrated. Aim for pale yellow.

Stress Management

Chronic stress is the #1 energy thief:

Why stress depletes energy:

Stress reduction strategies:

Herbal support:

Nutrient Support

Key nutrients for energy:

B vitamins: Essential for cellular energy production

Magnesium: Required for 300+ enzymatic reactions, including energy production

Iron: Needed for oxygen transport in blood

Omega-3 fatty acids: Support brain function

Beyond the Basics: Other Helpful Adaptogens

These aren’t on our main herb list but are worth knowing about:

Ashwagandha (Withania somnifera)

Ashwagandha (Withania somnifera) leaves and flower buds
Ashwagandha (Withania somnifera)

A powerful stress-reducer:

How to use:

Cost (NZ): Powder $20-35/100g; capsules $25-45

Safety: Generally safe. Avoid in pregnancy. May affect thyroid medications (consult doctor).

Rhodiola (Rhodiola rosea)

Rhodiola (Rhodiola rosea) plant
Rhodiola (Rhodiola rosea)

For mental performance under stress:

How to use:

Cost (NZ): $30-50 for quality extract

Safety: Generally safe. May be too stimulating for some people. Take breaks (use 2-3 weeks, break 1 week).

Energy Herb Strategies by Pattern

For “Tired and Wired” (Stressed, Exhausted, Can’t Relax):

For Mental Fog and Poor Concentration:

For Burnout and Depletion:

For Low Energy and Sluggishness:

For Stress-Related Poor Focus:

When to Seek Professional Help

See a healthcare provider if:

Red flags:

Possible underlying causes needing medical evaluation:

Remember: Herbs support healthy function. They don’t replace medical care for serious conditions.

Where to Source in NZ

Fresh herbs:

Dried herbs:

Quality tinctures:

Typical costs:

Growing herbs:

Summary: Your Energy & Focus Action Plan

For immediate mental clarity (today):

  1. Smell fresh rosemary or use aromatherapy
  2. Drink rosemary-peppermint-ginger tea
  3. Take short walk outside (10 minutes)
  4. Drink water (dehydration check)

For this week:

  1. Start daily oatstraw infusion (nervous system nourishment)
  2. Add tulsi tea 1-2 times daily (adaptogenic support)
  3. Improve sleep hygiene (consistent bedtime, dark room)
  4. Balance blood sugar (protein + complex carbs at breakfast)

For this month and beyond:

  1. Continue oatstraw and tulsi daily
  2. Add other herbs as needed (rosemary for focus, lemon balm for stress)
  3. Establish stress management practices (breathing, meditation)
  4. Regular movement (daily walks, stretching)
  5. Evaluate and address sleep quality

Remember:

These gentle, effective herbs can help you reclaim natural energy and mental clarity, supporting you to thrive rather than just survive.

Budget-Friendly Energy & Focus Support

Low-cost daily support ($5-10/month):

Free options:

NZ budget note: Rhodiola/ashwagandha expensive ($20-40/50g dried). Start with accessible herbs (rosemary, green tea, ginger) and add adaptogens only if budget allows.

References

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188-224.

Pase, M. P., Kean, J., Sarris, J., Neale, C., Scholey, A. B., & Stough, C. (2012). The cognitive-enhancing effects of Bacopa monnieri: A systematic review of randomized, controlled human clinical trials. Journal of Alternative and Complementary Medicine, 18(7), 647-652.

Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2003). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. International Journal of Neuroscience, 113(1), 15-38.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions. Persistent fatigue or cognitive issues require appropriate medical evaluation and care.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.