11 Healthy Alternatives to Coffee for Energy

When enjoyed in moderation, coffee offers energy, antioxidants, and other potential health perks (1). It’s a trusted ritual for many, providing comfort and productivity in equal measure.

However, not everyone tolerates caffeine in the same way.

Some may experience jitteriness, disrupted sleep, or even digestive discomfort from their daily brew. Others worry about becoming reliant on their morning cup to feel functional or simply want to cut back to avoid midday crashes. For some people, health conditions or personal preferences may lead them to seek stimulant-free strategies for staying energized.

It’s less about coffee being “bad” and more about finding options that work for your unique body and lifestyle.

If you’ve been exploring ways to get a natural energy boost without relying on your coffee fix, you’re not alone. The good news? There are plenty of healthy alternatives to coffee that can give you the energy you need.

What Can I Drink for Energy Instead of Coffee?

1. Matcha Green Tea

Matcha is a powdered form of green tea that is packed with antioxidants called catechins, particularly one known as EGCG (epigallocatechin gallate). Its caffeine content is lower than coffee, but some people find it provides a more stable and prolonged energy boost due to the amino acid L-theanine (2). L-theanine promotes calm alertness (3), which reduces the chance of caffeine jitters.

To prepare matcha, whisk 1-2 teaspoons of the powder with hot water for a vibrant tea or blend it into a latte with milk or a dairy-free alternative. Start small if you’re new to matcha, as it can be potent.

2. Green Smoothies

Green smoothies blend leafy greens such as spinach or kale with fruits, water, or plant-based milk. They’re a rich source of vitamins, minerals, and natural sugars with fiber, which provide a steady release of energy (4). 

Adding ingredients such as chia seeds, flaxseeds, or a scoop of plant-based protein powder can enhance their energy-sustaining effects. It’s best to consume them fresh for maximum nutrient retention. For variety, include energy-boosting fruits such as bananas, apples, or berries.

3. Golden Milk

Golden milk, also known as turmeric latte, is a blend of milk, turmeric, ginger, and often a touch of honey or cinnamon. Turmeric contains curcumin, an active compound with potential anti-inflammatory and antioxidant properties (5). Although it doesn’t contain caffeine, the combination of spices and naturally occurring sugars can help you feel revitalized.

Heat the milk gently and whisk in the spices before you serve for a comforting, warm beverage. Be mindful of turmeric intake if you’re on certain medications, as it can affect blood thinning in high doses.

4. Yerba Mate

Yerba mate is a South American herbal tea that is made from the leaves of the Ilex paraguariensis plant. It’s a natural source of caffeine, theobromine, and theophylline, compounds that are believed to stimulate the body and mind (6). 

Many people find it less harsh on the stomach than coffee. It’s traditionally served in a hollowed gourd with a straw, but you can also brew it in a French press or tea infuser. Avoid drinking it excessively, as high consumption has been linked to certain health risks over time.

5. Kombucha

Kombucha is a fermented tea that is known for its probiotics, which are beneficial bacteria that support gut health (7). A healthy gut microbiome can improve digestion and energy levels, making it easier to absorb nutrients from food (8, 9). Kombucha often contains small amounts of caffeine due to the tea it’s made with, although the levels are less than in coffee.

Serve it chilled for a refreshing drink, but check labels for added sugars if you’re watching your intake. If you’re new to fermented foods, start with a small serving until your body adjusts.

6. Coconut Water

Coconut water is nature’s rehydrator and is rich in electrolytes such as potassium, magnesium, and sodium (10). Proper hydration is essential for maintaining steady energy throughout the day. This drink has natural sugars that help provide a quick pick-me-up without caffeine. Enjoy it plain or blend it into a smoothie for a tropical twist. Be cautious of flavored or sweetened versions, as they can contain unnecessary added sugars.

7. Rooibos Tea

Rooibos tea is a naturally caffeine-free herbal tea from South Africa. It’s rich in antioxidants such as aspalathin, which may reduce oxidative stress in the body, potentially supporting energy and overall well-being (11). Its earthy, slightly sweet taste makes it versatile –  enjoy it hot or iced. Add a splash of milk or lemon for more flavor depth. Rooibos is also low in tannins, so it won’t interfere with iron absorption as some other teas can.

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8. Beetroot Juice

Beetroot juice is gaining popularity as an energizing beverage, particularly among athletes. It contains nitrates, which the body converts into nitric oxide to improve blood flow and oxygen delivery to muscles and organs. This process can enhance endurance and stamina (12). 

For the best results, drink 1-2 hours before physical activity. Its earthy flavor may take time to get used to, but you can sweeten it with apple or carrot juice. Avoid consuming large amounts if you’re prone to kidney stones, as beets are high in oxalates.

9. Herbal Adaptogenic Teas

Adaptogens are plant-based substances that are believed to help the body adapt to stress (13). Teas such as ashwagandha, rhodiola, or ginseng are popular choices for natural energy. 

For example, ginseng tea is known for its ability to reduce fatigue and improve focus (14). Steep these herbs according to the instructions on the packaging, as some can develop bitterness if over-brewed. It should be noted that adaptogens can interact with medications, so consult your healthcare provider if you’re taking any.

10. Lemon Water

Start your day with a glass of lemon water for a refreshing hydration boost. This mix adds a small dose of vitamin C, an antioxidant that plays a role in energy production by supporting the health of mitochondria, where your cells generate power (15). 

The zesty burst can improve alertness without relying on caffeine. Drink it warm or chilled, and consider adding a pinch of sea salt for electrolytes. Just remember to rinse your mouth with plain water afterward to protect your enamel from acidity.

11. Cacao-Based Drinks

Raw cacao contains theobromine, a mild stimulant similar to caffeine but with gentler effects (16). Cacao is also rich in magnesium, which supports muscle function and energy production (17). 

Mix cacao powder with warm milk and a natural sweetener for a chocolatey treat that doubles as an energy booster. Look for unsweetened cacao to avoid excess sugar, and consume in moderation if you’re sensitive to stimulants.

Read more: The Benefits of Not Drinking Soda or Why This Sugary Beverage Is Worth Quitting

What Is the Healthiest Thing to Drink for Energy?

Plain water is the healthiest thing to drink for energy.

Even mild dehydration can leave you feeling tired, foggy-headed, and less productive. Water carries nutrients to your cells, helps regulate body temperature, and ensures your systems run smoothly – functions that are vital for sustained energy (18).

If you’re feeling sluggish, try drinking a glass of water first. You may be surprised by how much of a boost it provides. You can add slices of lemon, cucumber, or fresh mint to enhance the flavor.

Other healthy drinks include:

• Green Tea: A gentle caffeine boost paired with L-theanine provides calm, focused energy, while antioxidants may deliver long-term health benefits (19).
• Coconut Water: Packed with electrolytes such as potassium and magnesium (10), it’s a great choice for quick hydration and a light energy lift, particularly after exercise. Choose unsweetened versions to avoid added sugars.
• Smoothies: Blend fruits, greens, and a source of protein or healthy fats. This provides a macronutrient balance for steady energy and works as a meal replacement or snack.
• Herbal Infusions with Adaptogens: Herbal teas that include adaptogens, such as ginseng or rhodiola, may support stress management and energy regulation. These are caffeine-free and provide a natural way to stay balanced, but can interact with some medications.

Learn more about Herbal Tea Benefits for your overall health, their side effects, and how to incorporate them into your diet plan.

What Gives You More Energy than Coffee?

A standard 8-ounce cup of coffee contains about 96 milligrams (mg) of caffeine (20), although this can vary depending on the type of coffee bean, roast level, and brewing method.

On a gram-for-gram basis, matcha – powdered green tea – has more caffeine than coffee. A cup of matcha made with 2 grams of powder contains roughly 70 mg of caffeine (21), which is lower than an average coffee cup.

However, as matcha also contains L-theanine (an amino acid that promotes calmness), some people find the energy boost feels smoother and lasts longer. While it doesn’t surpass coffee in terms of caffeine content per serving, its unique combination of caffeine and L-theanine may feel more effective for some people.

Some pre-workout drinks and energy supplements contain caffeine levels that are higher than in coffee.

However, more caffeine doesn’t always equal better energy. High doses of caffeine can lead to jitters, anxiety, or even energy crashes (22), not to mention added sugars that may also lead to energy spikes and crashes.

Improving lifestyle habits by getting enough sleep, staying hydrated, and eating a balanced diet can boost energy levels in the long term.

Read more: Best Tea for Weight Loss: Tea as a Supportive Tool for Weight Loss and Well-being

How Can I Boost My Energy Without Coffee?

Adopting certain lifestyle habits can provide a natural, sustainable energy boost:

• Get Quality Sleep: Aim for 7-9 hours of good, restorative sleep each night. Establish a regular sleep schedule, avoid screens before bed, and create a relaxing wind-down routine to improve sleep quality.
• Stay Hydrated: Even mild dehydration can make you feel tired and unfocused. Make it a habit to drink water throughout the day to keep your body and brain functioning at their best.
• Eat Balanced Meals and Snacks: Include a mix of complex carbs, healthy fats, and protein at each meal. Foods such as whole grains, nuts, seeds, and lean proteins help maintain steady blood sugar levels, which keeps your energy levels consistent (23).
• Move Your Body: Regular physical activity – even a short walk or stretch – can improve circulation and release feel-good endorphins, which boosts your energy naturally (24). You should aim for at least 30 minutes of moderate exercise most days.
• Sunlight and Fresh Air: Spending time in natural light, particularly in the morning, helps regulate your circadian rhythm (your body’s internal clock) and supports better energy throughout the day (25).
• Practice Stress Management: Chronic stress can sap your energy (26). Try stress-reducing techniques such as mindfulness, yoga, meditation, or deep breathing exercises to recharge mentally and physically.
• Take Short Breaks: Avoid long periods of sitting or focusing on one task. Take regular breaks to stretch, move, or simply rest your eyes to keep your energy up throughout the day.
• Snack Smartly: If you need a quick boost, opt for healthy snacks such as fruit and nuts. These provide a combination of natural sugars and healthy fats for steady energy without the crash.
• Limit Added Sugar and Highly Processed Foods: While sugary treats may give you a quick spike in energy, they often lead to a crash. Stick to whole, nourishing foods to keep your energy consistent.
• Stay Connected: Spending time with loved ones or engaging in social activities can give an emotional lift that often translates into improved physical energy.
• Stay Curious and Engaged: Doing things you enjoy— – such as hobbies, reading, or learning something new – can mentally energize you, making tasks feel less draining.

These lifestyle shifts not only help you feel more energetic, but they also improve your overall health and well-being.

Why Is Coffee Not Good for You?

For most healthy adults, moderate coffee consumption – generally defined as 2–3 cups per day – is considered safe and may even offer health benefits, such as reduced risk of certain diseases such as Parkinson’s or type 2 diabetes.

However, when coffee starts to interfere with your sleep, digestion, or stress levels, it may be worth exploring alternatives or adjusting your habits. Everyone’s caffeine tolerance is different, so the key is to pay attention to how your body responds.

Here are several key considerations:

Caffeine Dependence

One of the biggest concerns with coffee is that regular consumption can lead to caffeine dependence (27). Caffeine operates as a stimulant, interacting with your central nervous system to block adenosine, a brain chemical that helps you feel tired (28).

While this mechanism is great for temporary alertness, drinking coffee every day can result in your body adjusting to this new baseline. This means you may feel sluggish and less focused if you skip your morning cup – a phenomenon that is commonly referred to as withdrawal (27).

Symptoms can include headaches, irritability, and fatigue, which are uncomfortable, but not medically harmful.

Sleep Disruption

Caffeine has a relatively long half-life, which means that it can stay in your system for hours after consumption (29). For some people, even a late-afternoon coffee can delay sleep onset or lower sleep quality.

Poor sleep creates a cycle where you rely more on caffeine the next day, which exacerbates the issue. If you notice you have trouble sleeping, experts suggest cutting off caffeine at least six hours before bedtime. Sensitivity to caffeine varies, so it’s worth observing how your own sleep responds.

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Digestive Discomfort

Have you ever heard someone say that coffee “goes right through them”? This isn’t surprising, as coffee stimulates the production of stomach acid and can speed up bowel movements (30).

While this can be helpful for some people, it may cause discomfort for those with conditions such as acid reflux, gastritis, or irritable bowel syndrome (IBS). In addition, drinking coffee on an empty stomach may increase the likelihood of feeling nauseous or experiencing heartburn (30).

Pairing coffee with food or switching to a lower-acid option, such as cold brew, can often alleviate these symptoms.

Anxiety and Jitters

Caffeine affects more than your physical energy – it also influences your mental state. For individuals who are prone to anxiety or stress, coffee can sometimes amplify these sensations (22).

This happens because caffeine triggers the release of adrenaline, your “fight or flight” hormone. For some people, this results in feelings of nervousness, a racing heart, or shaking hands.

If you notice these symptoms, consider reducing your caffeine intake or switching to beverages such as matcha, which are more calming.

Midday Energy Crashes

While coffee is often a go-to for an energy boost, this effect isn’t always long-lasting. After the initial “high”, some people experience an energy dip or crash.

This happens because caffeine temporarily increases cortisol, the stress hormone, and blood sugar levels (31). Once these levels drop back down, feelings of fatigue can follow.

Pairing coffee with a snack that contains protein and healthy fat may help prevent blood sugar swings and provide steadier energy.

Over-Reliance on Coffee for Nutrient Deficiencies

Some people rely heavily on coffee to combat feelings of fatigue caused by underlying issues, such as poor nutrition, dehydration, or insufficient sleep.

While a cup of coffee may provide a short-term fix, it doesn’t address the root cause. For sustained energy, a balanced diet that is rich in nutrient-dense foods should be the foundation.

If you’re constantly tired despite getting enough sleep, it may be worth evaluating your diet and hydration habits instead of reaching for another cup.

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Effects on Bone Health (in Excess)

There’s some evidence that excessive coffee consumption (more than 4–6 cups daily) could interfere with calcium absorption, potentially impacting bone health over time (32).

This is more relevant for individuals at risk of osteoporosis or who already have low bone density. However, for most people who drink coffee in moderation, particularly when their diet includes adequate calcium and vitamin D, the risk is minimal.

Added Ingredients and Hidden Calories

Coffee itself is low in calories and can be part of a healthy diet. However, what gets added to your coffee – such as syrups, creamers, or whipped cream – can quickly turn it into a high-calorie, sugar-laden treat.

Over time, excessive added sugar contributes to issues such as weight gain, insulin resistance, and inflammation (33). If coffee is part of your daily ritual, opting for unsweetened versions or experimenting with natural flavor enhancers such as cinnamon can keep your coffee more health-conscious.

The Puer Tea is a great alternative to coffee. Explore the amazing health benefits and its potential side effects in our previous blog post.

Frequently Asked Questions

• How can I stop feeling tired?

To stop feeling tired, focus on improving your sleep quality by maintaining a regular bedtime, sleeping for 7-9 hours a night, and avoiding screens before bed. Stay hydrated, eat balanced meals with whole foods, and incorporate regular physical activity into your day. Managing stress through relaxation techniques such as meditation or deep breathing can also help reduce fatigue.

• What is my body lacking if I’m always tired?

Consistent fatigue could indicate a deficiency in important nutrients like iron, vitamin C, or B vitamins (34). It may also be a sign of dehydration, poor sleep, or an underlying health condition such as thyroid problems or anemia (35). Consulting a healthcare professional can help identify and address the root cause.

• What foods give instant energy?

Foods that are rich in natural sugars and carbohydrates, such as bananas, apples, or dried fruits, can provide a quick boost of energy. Other great options include nuts and seeds, which offer a mix of healthy fats and protein for sustained energy, or whole-grain crackers with almond butter for a balanced snack.

If you want to learn How To Get Energy Without Caffeine, check out our previous guide.

• Does honey give you energy?

Yes, honey can give you energy. It’s a natural source of simple sugars such as glucose and fructose, which are easily absorbed and quickly provide a short-term energy boost. However, you should pair it with protein or fiber (such as in yogurt or oatmeal) for longer-lasting energy.

The Bottom Line

Coffee may be a go-to for energy, but it’s far from the only option. From staying hydrated with water to exploring nutrient-packed smoothies or matcha, there are plenty of ways you can boost your energy in a healthy and sustainable way. Whether you’re cutting back on caffeine or simply curious about alternatives, the key is to find what works best for your body and lifestyle. By focusing on hydration, balanced nutrition, and smart habits, you can maintain steady energy without relying on that next cup of coffee.