If you find yourself reaching for a chocolate bar or another coffee at 3pm, you're far from alone. Millions of Brits experience a daily energy dip between 2pm and 4pm, often accompanied by brain fog, poor concentration and cravings for sugar.
Understanding the Afternoon Slump
For many people, the pattern is familiar. The day starts well, productivity builds through the morning and then, somewhere between 2pm and 4pm, energy levels drop, concentration fades and cravings begin.
Mike Wakeman, researcher, pharmacist and the brains behind Evera Nutrition, said there was a reason why: "This so-called afternoon slump is often blamed on poor sleep or a busy schedule. While these factors matter, the underlying causes are more complex.
"One reason is what's known as the circadian dip – a natural decline in alertness that typically occurs between 2pm and 4pm. Stress, dehydration and blood sugar fluctuations can make it feel even worse."
While many people turn to energy drinks or sweet treats such as chocolate for a quick fix, Mike believes there may be a better approach: "Stimulation is not the same as energy. Most people don't simply want to feel more awake. They want sustained focus, mental clarity and energy that lasts throughout the day. Researchers are increasingly exploring the role of plants, herbs, botanicals and nutrients that may help support energy and concentration throughout the day.
Five Ingredients to Beat 3pm Slump
- Rhodiola rosea – helping fight fatigue: Mike said: "Often called the 'anti-fatigue herb', Rhodiola is one of the best researched adaptogens. Studies suggest it may help reduce fatigue and support mental performance during periods of stress. Recent research shows as little as seven days of supplementation with rhodiola at a low dose and regardless of gender improved endurance, attention, brain processing speed, attention and executive function."
- Ashwagandha – supporting stress resilience: "Chronic stress is a major contributor to energy crashes. Research shows Ashwagandha may help regulate cortisol levels and support a healthier stress response."
- Korean and Siberian Ginseng – sustained energy: "Both ginsengs have traditionally been used to combat fatigue and support mental and physical performance. Research suggests that Korean and Siberian Ginseng provide concentration, resilience and cognitive function benefits."
- Bacopa monnieri – the focus herb: "Bacopa monnieri has been studied for its role in supporting memory, information processing and cognitive performance, making it particularly relevant when concentration starts to drift. Recent research data has demonstrated improvements in memory and cognition within 14 days, anxiety and sleep within 28 days along with stress reduction as measured by decreases in the stress hormone cortisol over the duration of the research."
- Green Tea Extract – calm, focused alertness: "Green tea provides naturally occurring caffeine alongside beneficial plant compounds such as L-Theanine which helps reduce stress. Research suggests it improves attention and alertness without the sharp peaks and crashes often associated with highly caffeinated products, such as energy drinks."
Interest Growing
As more people seek natural ways to support energy and concentration, interest in science-backed botanicals continues to grow, said Mike.
He added: “New Evera Nutrition Focus & Energy supplement has wrapped up all the wonders of these five botanicals and herbs for focus and resilience including Green Tea, Caffeine, Taurine, Pyrroloquinoline quinone, Korean Ginseng, and Siberian Ginseng, plus the right nutrients to produce usable energy, not just a fast energy fix. As a result, it also includes B vitamins which are important for energy production and may alleviate fatigue, as well as magnesium which is needed for the formation of many enzymes in our bodies which release energy from food."
