14 Coffee Alternatives for Consistent Energy Without Jitters

Coffee is associated with a number of health benefits, such as a reduced risk of heart disease, liver disease and type 2 diabetes. However, caffeinated coffee can cause symptoms such as anxiety, nervousness, and headaches in people sensitive to caffeine. Some people may also want to stop drinking coffee to sleep better, reduce stress, or for other health reasons.

Fortunately, you can enjoy many caffeinated and non-caffeinated drinks in place of coffee.

Matcha is a concentrated green tea powder with powerful anti-inflammatory and antioxidant properties. Matcha contains 38 to 178 milligrams (mg) of caffeine, depending on the amount of matcha used. For comparison, a cup of brewed coffee contains about 92 milligrams of caffeine.

Matcha is rich in L-theanine, an amino acid with calming and anti-stress properties. Therefore, it may be useful for people who want a caffeinated beverage that is less stimulating than coffee.

Yerba mate is a drink made from the leaves of the yerba mate tree. It is commonly consumed in South American countries like Argentina, Brazil and Chile.

A cup of yerba mate contains about 80 milligrams of caffeine, slightly less than what you find in a cup of coffee. However, studies show that it can help increase energy levels and alertness. Yerba mate is also less likely to cause jitters, which some people experience after drinking coffee.

Green tea is full of plant compounds like epigallocatechin catechin gallate (EGCG), which has powerful antioxidant and anti-inflammatory effects.

Green tea contains about 29.4 milligrams of caffeine per cup, much less than what is found in coffee. It also contains L-theanine, which gives you more calming energy than coffee. For this reason, it may be a better choice for those who experience anxiety after drinking coffee.

Black tea contains an average of 47 milligrams of caffeine per cup, or a little more than half of what you find in a cup of coffee. Like green tea, black tea contains L-theanine, which makes it more calming than coffee.

Black tea is associated with many health benefits, including potentially reducing the risk of neurodegenerative (brain-related) diseases like dementia and decreasing risk factors for heart disease like hypertension (high blood pressure).

Kombucha is often made with black tea, but it has the added benefits of probiotics.

Chai tea is a blend of black tea and spices like ginger, cloves, cardamom and cinnamon, usually enjoyed with milk and sweetener.

Chai tea contains caffeine from black tea but is a much less concentrated source than coffee. It can be a valuable substitute for people who love lattes and cappuccinos but want to reduce their caffeine intake.

Some chai tea drinks can be high in added sugar, so it’s best to make your own at home to control the amount of added sugar in your drink.

Chicory coffee is a caffeine-free coffee alternative made from chicory root. Its nutty, coffee flavor makes it a good substitute for those looking for a caffeine-free coffee substitute.

Chicory root coffee contains small amounts of a prebiotic compound called inulin. Prebiotics fuel and promote the growth of beneficial bacteria in your large intestine. Bacteria in your digestive tract break down or ferment prebiotics, which release compounds called short-chain fatty acids (SCFAs).

These compounds provide energy to the cells that line your intestinal tract, reduce inflammation, and regulate intestinal pH, all essential for gut health.

Hot chocolate can be a healthy alternative to coffee. Cocoa is an excellent source of antioxidants, including flavonoid compounds such as catechins, anthocyanins and proanthocyanidins, which have powerful cell-protective properties. Cocoa products have the highest flavonoid content by weight of any other food.

Hot chocolate contains much less caffeine than coffee, containing about 5 milligrams per cup. Try making your own unsweetened hot chocolate at home using healthy ingredients like cocoa powder, unsweetened milk, a pinch of cinnamon, and a blood sugar-friendly sweetener like monk fruit. Cocoa can also be used with or instead of cocoa powder because it contains more nutrients than cocoa powder.

Sipping a hot cup of bone broth in the morning instead of coffee can help increase your protein and collagen intake. One cup of chicken bone broth contains about three times more protein than the same serving of regular chicken broth.

Bone broth is naturally caffeine-free and provides several minerals, such as calcium, magnesium, and potassium.

Golden milk is a drink made from milk, ground turmeric and other spices like ginger and black pepper.

Turmeric is full of antioxidant and anti-inflammatory compounds, including the polyphenol curcumin. Turmeric has been linked to several health benefits, such as potentially improving symptoms of diseases such as osteoarthritis, liver disease, and ulcerative colitis (UC), and protecting against cognitive decline in older adults.

You can make golden milk at home by mixing a teaspoon of ground turmeric into heated milk, then adding ingredients like black pepper, ginger, and maple syrup to taste.

Mushroom coffee is a blend of coffee beans and ground medicinal mushrooms or mushroom extracts. Mushroom coffee typically contains several medicinal mushrooms, such as chaga, turkey tail, reishi, lion’s mane, and cordyceps.

Although studies show that supplementing with medicinal mushrooms can reduce stress and benefit heart health and cognitive function, no research has specifically focused on the health effects of mushroom coffee. Still, some people report that switching to mushroom coffee helps reduce the jitters associated with drinking regular coffee.

Hibiscus tea is a tangy drink made from the hibiscus plant.

Also known as sour tea, hibiscus tea is rich in antioxidants, including vitamin C, carotenoids and anthocyanins. These protect cells from damage that could otherwise lead to disease. Studies show that drinking hibiscus tea may help lower blood pressure, decrease inflammation, and reduce blood sugar.

Hibiscus tea does not contain caffeine, so it can be used as a coffee substitute day or night.

Dandelion coffee is a caffeine-free coffee alternative made from dandelion root. Dandelion coffee tastes and looks similar to regular coffee, so it’s a good option for coffee lovers who need to cut coffee out of their diet.

Although there is no research on the specific effects of dandelion coffee, dandelion contains antioxidants, such as chicoric acid, chlorogenic acid, quercetin, and terpenes, all of which have cell-protective effects.

If you experience frequent digestive symptoms, like nausea, inhaling the aroma of peppermint tea can help soothe your stomach. Peppermint tea may be an especially good choice for pregnant women who want a caffeine-free alternative to coffee to relieve pregnancy-induced morning sickness.

During pregnancy, it is recommended to limit your caffeine intake to less than 200 milligrams per day. The limit for non-pregnant people is 400 milligrams per day.

Lemon water is a simple, hydrating substitute for coffee.

Increasing your water intake can benefit overall health, including the health of your kidneys, brain, and heart. Lemon juice boosts vitamin C, necessary for immune function, collagen synthesis, neurotransmitter production, and many other important processes.

Staying hydrated can also reduce symptoms related to caffeine withdrawal, like headaches. This is why it’s important to increase your water intake when cutting out caffeine.