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While coffee has been used for centuries as the classic pick-me-up, many people find that too much caffeine makes them jittery or leaves them with an energy crash by the end of the day. Some may be struggling with a caffeine addiction and want to cut back. Other individuals might just not enjoy the taste of coffee without cream or sugar and are looking for the energy that caffeine may provide without the extra calories.
When looking for healthy coffee substitutes, many people don’t even know what to drink instead of coffee for energy. Fortunately, a variety of coffee alternatives may provide a quick burst of energy when you’re feeling tired. These alternatives range from herbal teas to coffees enhanced by medicinal mushrooms.
Here are 5 alternatives to coffee for a quick energy boost.
Chicory root coffee has been a staple in places like New Orleans, Louisiana, in the United States for decades. The slightly nutty-flavored beverage is often used as an alternative to coffee for those who are sensitive to caffeine or enjoy the taste.
Despite the name, chicory root coffee isn’t true coffee. It’s made from the grounded and roasted roots of the chicory plant, which is part of the dandelion family.
While chicory root is naturally free of caffeine, research shows that chicory is full of healthy vitamins and nutrients like potassium, iron, and beta-carotene, which is a precursor of vitamin A.
Chicory also has a high amount of the prebiotic fiber inulin. Inulin is an indigestible fiber that beneficial bacteria use as a fuel source in the human gut, and it may play a role in weight loss. For example, one systematic review and meta-analysis found that chicory helped to significantly reduce body weight, body mass index (BMI), and waist circumference.
Chicory may also help stabilize blood sugar levels, which can boost energy levels and keep energy steady throughout the day. One randomized, double-blind, placebo-controlled study involving 47 healthy adults found that a chicory root beverage was able to reduce hemoglobin A1c levels. The study also found that adiponectin, an anti-inflammatory hormone that helps support healthy insulin levels, increased. Healthy adiponectin levels may help improve fatigue, especially since research has linked low adiponectin levels to fatigue in older adults.
Matcha tea is a type of green tea originating from China that has been ground into a fine powder. Matcha has a higher amount of caffeine than other types of green tea, but it’s still lower than that of coffee. An average cup of matcha may have between 30 to 75 milligrams of caffeine, while a cup of coffee usually has about 95 milligrams.
Research suggests that matcha is high in antioxidants like catechins and vitamin C. Matcha is also high in quercetin, chlorophyll, and L-theanine. While L-theanine is often seen as a calming amino acid found in green tea, studies suggest that the combination of caffeine and L-theanine, like that found in matcha tea, may provide an energy boost.
For example, one randomized, double-blind, placebo-controlled study focused on the effects of caffeine and L-theanine on athletic performance and cognition. The study found that both athletic performance and reaction times were significantly better in the caffeine and L-theanine group compared to the placebo group.
Research also suggests that matcha benefits may include decreasing stress and anxiety, improving memory, and potent anti-inflammatory effects.
While mushroom coffee still contains traditional coffee, its potential to give a huge energy boost doesn’t just come from caffeine. Many mushroom coffees not only contain less caffeine than a traditional cup of coffee, but they also contain powerful medicinal mushrooms like turkey tail, reishi, lion’s mane, and cordyceps.
One review study found that turkey tail may help to alleviate fatigue. Another review study found that a medicinal mushroom blend containing mushrooms like cordyceps also helped reduce fatigue. One randomized, double-blind, placebo-controlled study involving 28 individuals focused on the effects of a medicinal mushroom blend containing lion’s mane, reishi, turkey tail, shiitake, and cordyceps on intense exercise.
The study found that individuals who took the medicinal mushroom blend had improved tolerance to high-intensity exercise better than those in the placebo group.
Mushrooms are also chock full of vitamins and nutrients like vitamin D and vitamins B1, B2, and B12. The B vitamins, especially B12, play a crucial role in digestion and metabolism by helping the body convert food to energy.
Ginseng has long been used in medicinal frameworks like Traditional Chinese Medicine (TCM). TCM uses ginseng for a variety of conditions, like palpitations, insomnia, and diabetes.
Research suggests that ginseng may also protect against fatigue and provide a natural energy boost without caffeine. This could be due to compounds in ginseng called ginsenosides, which may act on the brain. Ginsenosides may also help stabilize cortisol levels, which may affect energy levels.
Cortisol is a hormone that is produced in response to stress. When cortisol levels are out of balance, fatigue may be the result. One system review and meta-analysis found that ginseng significantly reduced fatigue and improved quality of life.
Another meta-analysis found that while ginseng didn’t affect enhanced physical performance, it significantly reduced fatigue. The study noted that taking ginseng for durations shorter than 6 weeks showed no significant changes in fatigue for participants.
When looking for healthy coffee substitutes, kombucha comes to mind. Kombucha is an effervescent, sour fermented tea that is usually rich in probiotics.
Studies suggest that probiotics may help improve both gastrointestinal symptoms and fatigue. One systematic review found that daily probiotic supplementation decreased gastrointestinal symptoms while enhancing endurance. The study suggested that probiotics may help reduce fatigue in athletes.
Kombucha’s sour taste comes from acetic acid, an organic acid that may help reduce fatigue. One randomized, double-blind, placebo-controlled crossover study focused on healthy adults aged 30-45 who didn’t exercise regularly. The participants were given a beverage containing acetic acid daily over 7 days. The study found that the participants who drank the acetic acid beverage reported less physical fatigue after exercise compared to the placebo group.
These healthy coffee substitutes may pack a powerful punch by providing a boost of energy with a fraction of the caffeine. What’s more is that many of these coffee alternatives may include additional benefits like improving memory, enhancing gut health, and even acting as a potent anti-inflammatory.
From the non-caffeinated options like ginseng tea, chicory root coffee, and kombucha to caffeinated matcha tea and mushroom coffees, these healthy coffee alternatives can help you choose what to drink instead of coffee for energy. Adding one of these healthy coffee substitutes could be the key to getting rid of the caffeine jitters and improving overall health and wellness.
Replacing coffee with a healthy coffee substitute like chicory root coffee or kombucha may provide a boost in energy as well as other benefits like improved gastrointestinal health and more stable blood sugar levels.
Since the energy attributed to coffee comes from caffeine, any beverage that contains as much caffeine as one cup of coffee (about 95 milligrams) may provide the same energy. Choosing non-caffeine alternatives like ginseng tea may provide more sustained energy over a longer period of time.
Feeling more energetic without coffee works best with a whole-person approach. Getting more sleep, staying hydrated, regular exercise, and eating whole foods and lean proteins may help improve energy without coffee immensely. Adding in a coffee substitute like kombucha may provide a natural energy boost without caffeine.
There may be various reasons that you feel sluggish without coffee, like dehydration, lack of sleep, or caffeine withdrawal. Caffeine also raises cortisol levels. Without caffeine, your body may have lower cortisol levels, which could lead to a decrease in energy and feeling more sluggish.
While tea is often the closest coffee replacement, the best replacement for coffee depends on your goals and needs. For example, kombucha may help improve gut health, while chicory root coffee may help stabilize blood sugar. The best coffee alternative is one that you enjoy that helps you reach your wellness goals.
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