It can hit home after lunch (Image: AntonioGuillem via Getty Images)
If you’re someone who instinctively grabs a chocolate bar or an extra coffee at 3pm, you’re certainly not alone. Millions of Britons suffer a daily slump in energy between 2pm and 4pm, frequently accompanied by mental fog, diminished focus and desires for sugary foods.
For many people, the mid-afternoon energy crash is a familiar part of the day. Around 3pm, the temptation to reach for a chocolate bar or another coffee can be hard to ignore. Across the UK, millions experience a dip in energy between 2pm and 4pm, often alongside brain fog, reduced concentration and cravings for sugary snacks.
The pattern is a common one: the day starts well, momentum builds through the morning, and then energy levels suddenly drop. As focus begins to fade, many find themselves struggling to stay productive during the latter part of the afternoon.
According to Mike Wakeman, a researcher, pharmacist and founder of Evera Nutrition, there are several reasons behind the slump. “This so-called afternoon slump is often blamed on poor sleep or a busy schedule,” he said. “While these factors matter, the underlying causes are more complex.”
He explained that one major factor is the “circadian dip” — a natural fall in alertness that typically happens between 2pm and 4pm. Stress, dehydration and fluctuations in blood sugar can all intensify the effect, making the drop in energy feel even more pronounced.
Although many people turn to energy drinks, coffee or sugary foods for a quick fix, Wakeman said those options may not offer the kind of support people are really looking for. “Stimulation is not the same as energy,” he said. “Most people don’t simply want to feel more awake. They want sustained focus, mental clarity and energy that lasts throughout the day.”
Green tea can help (Image: VICUSCHKA via Getty Images)
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.”
He added that growing interest from researchers has focused on the potential role of plants, herbs, botanicals and nutrients that may help support concentration and steady energy levels over a longer period.
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.”
Rising interest
With a growing number of people seeking natural methods to boost energy and concentration, demand for scientifically-supported botanical ingredients is on the rise, according to Mike.
He added: “New Evera Nutrition Focus and 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.”
