Natural Caffeine Replacements: Energize Your Day the Healthy Way
Ellie Striebich
| 3 min read
Medically reviewed by Shanthi Appelo, MS, RD
Energy drinks are everywhere these days, promising to relieve fatigue and help you power through your day. But while they can provide a quick pick-me-up, many are packed with sugar, artificial ingredients and high levels of caffeine. Energy drinks can also lead to jitters, crashes and dependence. Luckily, there are plenty of natural alternatives that can give you the boost you need without the negative side effects. Here are some great options to consider:
Green Tea
This is a fantastic natural source of caffeine. Green tea contains between 30 and 50 milligrams of caffeine per cup, which is slightly less than a cup of coffee, providing a gentle boost. Additionally, green tea is rich with antioxidants, which can help protect your cells from damage and boost your overall health.
Matcha Tea
Matcha is a type of green tea that's ground into a fine powder. It has more caffeine than regular green tea because you’re consuming the whole leaf. Matcha has roughly 70 milligrams of caffeine per cup, which is slightly less than a cup of coffee. It provides calm, focused energy thanks to a combination of caffeine and the amino acid L-theanine, which may promote relaxation without drowsiness.
Yerba Mate
Yerba mate is a traditional South American drink made from the leaves of the llex paraguariensis plant. It contains a moderate amount of caffeine, about 80 milligrams in a cup, which is similar to a cup of coffee. Some research suggests it may provide a balanced energy boost and improved memory and concentration. Yerba mate also contains vitamins, minerals and antioxidants, making it a healthy choice for an energy lift.
Consult with your doctor if you drink Yerba mate often as a compound can interfere with some medications.
Guayusa
This is another South American tea, made from the leaves of the llex guayusa plant. It has a similar caffeine content to the yerba mate but is reported to offer a smoother energy boost and less of a crash when it wears off. Guayusa also contains amino acids and antioxidants that may help improve focus and overall health.
Chicory Root Coffee
For those looking to cut caffeine altogether, chicory root coffee is an excellent option. It doesn’t contain caffeine but has a rich, coffee-like flavor that can satisfy your cravings.
Maca Root
The Peruvian plant known as Maca root is known for its energy-boosting properties. It doesn’t contain caffeine, but limited research suggests it may help increase stamina and reduce fatigue. You can add maca powder to smoothies, oatmeal or even coffee for an added energy boost.
Ginseng
Ginseng is an herb that’s been used for centuries to improve energy and reduce stress. While it doesn’t contain caffeine, ginseng may help increase alertness and combat fatigue. You can find ginseng in tea, capsules or extracts.
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