Posted by annabel on 1st Jul 2022


Caffeine and sugar; two things we often reach for when we’re lacking energy and craving that quick fix “pick me up”. But whilst they might give you an initial boost, sugar and caffeine are short-term energy providers and can lead to a crash, plus even lower energy than before!

So what can you do to naturally achieve that energy boost? Read on for Harley St Nutritionist Clarissa Lenherr’s guide on caffeine, sugar and which natural energy sources to reach for instead.


Caffeine impacts our energy levels by stimulating the central nervous system, leading to an increased feeling of alertness and focus, and by blocking the impact of adenosine; a neurotransmitter that slows brain activity and promotes sleepiness. 

The effects of caffeine normally peak one-hour post-consumption and can last up to six hours. During this timeframe, people often feel energetic and focused, however, once caffeine levels begin to dwindle, a caffeine crash can occur leading to lowered energy, loss of productivity and more. This is why caffeine is only a temporary solution.

In addition, the regular overconsumption of caffeine can lead to a tolerance, where a higher dosage is required to get the same energising effects as before. Regularly relying on coffee instead of complete nutrition and sleep can drain your energy levels in the long-run. And nobody wants that!

And when we talk about caffeine, it’s worth noting that we’re not just referring to your morning flat white! Caffeine can be found in hidden places including dark chocolate, fizzy drinks, herbal teas and even certain medications. Instead reach for Nexba Natural Energy which is caffeine free and packed with B vitamins and Ginseng which provide natural energy without the highs and lows.


Sugar, on the other hand, works in a slightly different way, but it’s important to remember that sugar is also a short-term pick-me-up, and can leave you feeling even more tired than before.

Consuming large amounts can result in significant bursts of energy, also known as a surge in blood glucose levels. This often ends in a sharp decline in energy, also known as a blood sugar crash.  This “crash” occurs thanks to a feedback loop between our blood sugar levels and insulin. When our blood sugar levels rise, our body releases insulin (the hormone that controls our blood sugar levels), which triggers the body to distribute and store the excess glucose in our blood, initiating a significant drop in blood glucose levels. 

The result of this is a blood sugar crash, similar to a caffeine crash, which can leave you irritable, fatigued, anxious and depleted.


The majority of energy drinks on the market use caffeine and sugar as stimulants, which when consumed can often lead to a sugar and caffeine crash, rather than a steady boost. Instead, opting for natural energy sources from vitamins and herbs as well as focusing on reducing your reliance on sugar, can give you that consistent energy you need.

That’s where Nexba Natural Energy comes in! Ginseng is a natural stimulant that provides energy, may boost mood and even support brain function, plus it comes without any side effects, crashes or nasties. Studies have shown that a single dose of ginseng can positively impact mental performance, mental fatigue and blood sugar levels. (1)  It’s the perfect alternative to give your body what it needs! 

Additionally, B vitamins help us to release energy from the food we eat. B12 is vital for energy and B6 has been shown to support mood and metabolism. When it comes to sweetness, opt for natural flavourings instead from fruits such as grapefruit, lemon and yuzu. They don’t only provide a delicious taste, they also provide a natural vitamin C hit. 

If this sounds too good to be true, why not try it out for yourself by taking on our challenge? All you have to do is swap your usual afternoon pick me up (think coffee, sweet treats and sugary snacks!) with a Nexba Natural Energy instead. Then fill in a short survey and let us know what benefits you experienced. Find out more here.


Clarissa Lenherr

Clarissa graduated from the College of Natural Medicine (mBant) with a distinction in Nutrition, and is a certified member of The British Association of Nutritionists (BANT), The Complementary and Natural Healthcare Council (CNHC) and a Registered Nutritionist (mBANT).