Many people rely on caffeine for an energy boost, but too much caffeine can lead to jitters, crashes, trouble sleeping and other unpleasant side effects.
If you’re looking for caffeine alternatives, there are plenty of natural ways to stay energized without coffee.
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Who should look for caffeine alternatives?
The U.S. Food and Drug Administration advises most adults to stay below 400 mg of caffeine a day.
“It’s important for women who are pregnant or breastfeeding to consult with a doctor before consuming these caffeine alternatives,” Rachel Bult, a dietitian at OSF HealthCare, said.
Other people with certain conditions should avoid caffeine, including people who have:
- Acid reflux or GERD
- Anxiety
- Irregular heartbeats or rhythm (arrythmias)
- High blood pressure
- Migraines
- Insomnia
Caffeine Side Effects
While caffeine can provide a temporary energy boost, it can also come with downsides. Caffeine is addictive.
“Moderate caffeine consumption – around 400 milligrams or less is generally considered safe but should be consumed mindfully as it can affect people differently,” Rachel said.
Too much caffeine may cause side effects like:
- Anxiety and nervousness
- Digestive issues
- Fatigue and sluggishness from caffeine crash
- Headaches
- Increased heart rate and blood pressure
- Trouble sleeping
- Jitteriness
Many people consume their caffeine through coffee. Though coffee itself has some heart health benefits, many people don’t drink their coffee black. They add sugar, creamers and flavored syrups, which are often high in sugar and saturated fats. Too much of these can lead to obesity, diabetes and increased blood sugar levels.
“Coffee is actually considered healthy on its own, but problems arise when individuals start adding in added sugars and creamers that contribute to excessive calories,” Rachel said.
Caffeine and coffee alternatives can offer a gentler boost without the side effects. Even decaf coffee isn’t entirely caffeine free, so you may want to try some different non-coffee options. Many caffeine-free or lower-caffeine options contain nutrients, antioxidants or adaptogens that support energy levels in a more sustainable way.
Healthy Caffeine Alternatives
Luckily, there are several coffee alternatives that can provide an energy boost without the unwanted side effects of caffeine.
“These alternatives are generally considered safe with moderate consumption, but some people may experience side effects such as gastrointestinal (GI) discomfort or potential interactions with certain medications. If you have underlying health conditions or are taking certain medications it is best to consult with your health care provider first,” Rachel said.
Matcha
Matcha is a type of powdered green tea that contains a small amount of caffeine but also provides L-theanine, an amino acid that promotes calmness. It’s high in antioxidants and can help promote healthy weight and good heart health.
It can boost brain and heart health, which contributes to feeling awake and alert. This combination gives a smoother, more sustained energy boost compared to coffee. It’s often available in the grocery store aisle alongside other teas.
Herbal tea
Many herbal teas are naturally caffeine free and can still help with focus and relaxation. They can easily be found in the tea aisle of the grocery store.
Popular tea options include:
- Rooibos tea: A South African tea rich in antioxidants, which can naturally boost your immune system.
- Peppermint tea: A refreshing option that is great for digestion health and immune support.
- Ginger tea: This kind of tea has a positive effect on gut health.
- Ginseng tea: This kind of tea offers a natural boost in stamina to help you get through the day.
If you want to add some extra flavor to your tea, try a bit of oat milk, honey, cinnamon or real maple syrup.
Yerba mate
Yerba mate is a traditional South American drink and can sometimes be found in specialty stores as a loose leaf tea. Like black tea and coffee, it does contain caffeine. So, it’s important to drink it in moderation – experts recommend no more than one cup a day. It also contains antioxidants, vitamins and minerals to support overall health.
Kombucha
Kombucha is a fermented tea drink that provides probiotics for gut health. While some varieties contain small amounts of caffeine, many are naturally caffeine free. The natural fizziness and B vitamins in kombucha can help improve energy levels and give you a healthier option to soda.
Read the nutrition label of kombucha before buying as many have added sugars. Experts don’t recommend making kombucha at home. It also naturally contains trace amounts of alcohol – usually not enough to cause intoxication – but this may be important for people in recovery from alcoholism or those sensitive to any alcohol to consider.
Chicory coffee
If you miss the flavor of coffee, but don’t necessarily need the caffeine boost, chicory coffee can be an alternative. Chicory root can be roasted and brewed just like coffee, offering a rich, earthy flavor without caffeine. It’s also high in inulin, a type of fiber that supports gut health. Chicory coffee is a great way to enjoy a coffee-like experience without the caffeine.
Maca
Maca is a root vegetable from Peru that has been used for centuries to boost energy and stamina. It’s available in powder form and can be added to smoothies, oatmeal or tea. Many people find that maca provides steady, all-day energy without the crash of caffeine.
Turmeric latte
Turmeric lattes, also known as “golden milk,” are similar to your favorite lattes, only without the caffeine. Turmeric has anti-inflammatory properties and can help support energy levels naturally.
To make a turmeric latte, heat (but don’t boil) two cups of your choice of milk and one teaspoon of ground turmeric in a saucepan, whisking gently. Add a couple of pinches of ground cinnamon or ginger to taste, about 1/3 teaspoon. Sweeten with a little dash of vanilla, honey or real maple syrup. It has a rich, spiced flavor like a chai latte. You can even use a frother to get the same light and airy texture.
Healthy soda alternatives
If you enjoy the fizz of soda but want a healthier option, try:
- Sparkling water with fruit: Adds natural flavor without sugar or caffeine. Just be sure to look at the nutrition labels of sparkling water. Some flavored sparkling waters contain high amounts of sugar.
- Herbal-infused sparkling drinks: Look for options made with botanicals and no added sweeteners.
- Prebiotic sodas: These provide gut-friendly ingredients while keeping energy levels balanced.
Stay Hydrated
Because of its diuretic effect, drinking too much caffeine without drinking enough water can lead to dehydration, which zaps your body of energy.
Nothing gives your body a healthy energy boost quite like water. Try incorporating more water into your daily routine by setting a reminder to drink water, getting a water bottle that encourages you to drink water, eating water-rich fruits and vegetables and avoiding sugary and alcoholic drinks. A general goal for how much fluid to consume in a day is nine cups for women and 13 cups for men.
Questions About Staying Energized
You don’t have to rely on caffeine to stay energized. Whether you choose matcha, herbal tea, yerba mate or a turmeric latte, there are plenty of caffeine-free options to keep you feeling alert and refreshed throughout the day. Try different alternatives and find what works best for your body and lifestyle.
Talk to your primary care provider before making significant changes to your diet or caffeine intake. They can help you find the best energy-boosting alternatives based on your health needs.
Last Updated: August 7, 2025