Best Coffee Alternatives to Keep You Energized All Day

If you feel like you can’t start your day without coffee, you know how easy it is to get caught in the caffeine loop. But that quick fix often comes at a cost: jitters, feelings of anxiousness, and the dreaded midday energy crash. 

That’s where healthy coffee alternatives can come in. In this guide, we’ll explore some delicious alternatives to coffee that nourish your body, support well-being, and help keep you energized throughout the day. 

Please consult a healthcare provider before consuming herbs or supplements—particularly if you’re pregnant, breastfeeding, or taking medications—to ensure safety and suitability.

Key Takeaways

• Healthy alternatives to coffee include matcha, yerba mate, golden milk, chicory root, and adaptogen smoothies. 
• These alternatives may provide smoother, more sustained energy without the downsides typically associated with coffee, such as energy crashes or jitters. 
• Potential health benefits of reducing caffeine intake include digestion support, balanced energy levels throughout the day, and more.

Coffee Substitutes for a Boost of Energy

Below are eight healthy alternatives to coffee that can offer a natural energy boost. Let’s explore each option in more detail.

1. Matcha

Matcha is a powdered green tea that has gained popularity as a coffee alternative. It offers several potential benefits. 

First, it contains a combination of caffeine and L-theanine, allowing for a slower, more consistent release of energy. This combination can potentially help your focus without the jittery feeling often associated with coffee.

Additionally, L-theanine may also support relaxation and help manage stress, providing a balanced effect that energizes and calms.

Matcha also contains antioxidant properties, which may help support the body against the effects of free radicals.

To incorporate matcha into your routine, whisk the powder into hot water, or try steamed milk to create a creamy matcha latte. A touch of honey can enhance the flavor. While it may take time to adjust to its grassy, earthy taste, matcha provides a refreshing alternative to your morning cup.

2. Yerba mate

Yerba mate is a traditional South American drink made from the leaves of the Ilex paraguariensis plant and is often considered one of the best healthy coffee alternatives. It contains moderate levels of caffeine and theobromine—an alkaloid also found in chocolate—and can offer a balanced energy lift with potentially less edginess compared to coffee.

Yerba mate is also a natural source of vitamins and has antioxidant properties, which may help support mental focus and healthy metabolism. Compared to coffee, yerba mate typically supports a calmer state of alertness.

Traditionally, yerba mate is served in a gourd with a metal straw called a bombilla, but it can also be steeped like regular tea. For a refreshing variation, try iced yerba mate infused with mint and lime.

Yerba mate can be slightly bitter, which may take some getting used to, but you might also detect hints of lemon, honey, and even chocolate. Additionally, drinking large amounts over long periods may pose potential health risks, so moderation is advised.

3. Chicory coffee

Chicory root can be roasted, ground, and brewed into a coffee-like drink. While it doesn’t contain caffeine, chicory can still provide a gentle lift in energy by supporting digestive health and steady energy levels throughout the day.

Research has shown that chicory is a natural source of inulin, a prebiotic fiber that helps support gut health and stable energy levels.

To enjoy chicory coffee, you can brew it on its own or blend it with regular coffee to reduce caffeine while still enjoying the coffee flavor. Try adding a splash of milk or a touch of cinnamon for extra warmth and richness.

4. Golden milk

Golden milk is a warm, spiced beverage traditionally made with turmeric, black pepper, and other spices mixed with milk or a dairy-free alternative. While golden milk doesn’t stimulate like coffee, it can help boost energy by supporting healthy immune function and general wellness. 

Golden milk is best enjoyed as a comforting mid-afternoon or evening drink. To prepare it, heat milk or a dairy-free substitute, mix in turmeric, black pepper, ginger, and cinnamon, and sweeten with honey. Be mindful, as turmeric can easily stain.

5. Ashwagandha

Ashwagandha is an adaptogenic evergreen shrub traditionally used to help the body cope with stress, making it a healthy alternative to coffee. It supports balanced cortisol levels in the normal range, which may contribute to stable energy without the spikes and drops associated with caffeine.

Ashwagandha is also known for its potential to promote sleep and ease occasional feelings of anxiousness. Unlike coffee, which can lead to overstimulation, ashwagandha promotes a steady energy flow that nourishes rather than stresses the body.

Ashwagandha powder can be added to smoothies or teas for a gentle boost. However, its somewhat bitter taste might require some getting used to, and it can take a few weeks to feel its full effects. Consult a healthcare professional before use, especially if pregnant or breastfeeding.

6. Ginseng

Ginseng is an herbal root commonly used in teas or supplements for its energizing and clarifying properties. It provides a natural lift that can help support physical and mental alertness without the crash often experienced with caffeine.

Ginseng also helps support a healthy immune system and can help reduce feelings of fatigue. Enjoy it as a tea or in a smoothie for a balanced lift, and consider avoiding it late in the day to prevent trouble falling asleep.

If you are pregnant, nursing, have any medical conditions, or take medications, please consult with your healthcare provider before incorporating Ginseng or any new supplements into your routine. 

7. Maca root

Maca root, an adaptogen native to the Andes, may help support endurance and balanced energy. It’s also known for its potential hormone-supporting effects, which may positively influence mood and vitality. Unlike coffee, maca doesn’t stimulate the nervous system directly but works to support the body’s natural resilience to fatigue.

It’s typically used as a powder, has a nutty, slightly sweet flavor, and can be a great addition to smoothies, oatmeal, or baked goods. Maca can also be used to make tea, though it’s important to note that the powder doesn’t completely dissolve and can leave sediment behind.

8. Adaptogen smoothies

Adaptogen smoothies combine fruits, vegetables, and adaptogenic herbs like ashwagandha or maca for an energy boost. They may help support stress management, which can be beneficial for maintaining energy levels throughout the day.

To make a simple adaptogen smoothie, blend greens, a banana, an adaptogenic powder, and almond milk. They’re ideal for a mid-morning or mid-afternoon pick-me-up when you need to keep going.

How to transition away from coffee

Choosing healthy alternatives to coffee that boost energy doesn’t have to be difficult. Here are a few tips to help you transition smoothly:

1. Replace one cup of coffee with a healthy alternative like matcha or chicory, and gradually reduce your coffee intake over several weeks or months to avoid potential withdrawal symptoms.
2. Blend your coffee with chicory root to reduce caffeine without losing the comforting flavor.
3. Replace the ritual of making coffee with a new one—like preparing golden milk or brewing yerba mate—to make the switch to healthy alternatives more enjoyable.
4. Drink more water throughout the day to feel naturally energized and ease the transition.
5. Notice which alternatives work best for you. Stick to those that help you experience the most balanced energy.

Conclusion

While coffee provides a quick boost, its potential downsides—like occasional feelings of anxiousness, irritability, or digestive discomfort—may lead you to seek healthier options. You might enjoy sustained energy, enhanced focus, and additional nutrients by switching to alternatives like matcha, yerba mate, or golden milk. 

To dive deeper into these energizing options, check out Haveda’s coffee alternatives.

FAQs

What is the healthiest alternative to coffee?

Golden milk, matcha, and adaptogen smoothies are among the healthiest alternatives to coffee. They can offer sustained energy and other potential health benefits, such as supporting the body’s natural response to discomfort.​

Can I drink matcha if I’m sensitive to caffeine?

Yes, matcha provides lower caffeine content along with L-theanine, resulting in a smoother energy boost compared to coffee.

Is chicory root safe for daily use?

Chicory root is generally considered safe for daily use. It may offer digestive benefits due to its prebiotic fiber. However, consult your healthcare professional if you have specific health concerns.

Meet the Author Joann Schermerhorn

 

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