14 Coffee Alternatives That Give You Energy Without the Jitters

Coffee offers health benefits, such as reducing the risk of heart disease and type 2 diabetes, but it may lead to anxiety and sleep disturbances for some individuals.

• Alternatives like matcha, yerba mate, and green tea provide caffeine with calming effects, making them gentler options for your body.

• Non-caffeinated drinks such as bone broth, hibiscus tea, and lemon water can offer hydration, antioxidants, and digestive benefits without caffeine’s side effects.

1. Matcha

Matcha is a powdered form of green tea known for its powerful anti-inflammatory and antioxidant properties. Depending on the amount used, matcha contains 38-178 milligrams of caffeine—significantly more than green tea but less than coffee, which has around 92 milligrams per cup. Matcha is rich in L-theanine, an amino acid that has calming and stress-relieving effects, making it an excellent choice for those seeking a gentler, less stimulating caffeine boost.

2. Yerba Mate

Yerba mate, made from the leaves of the yerba mate tree, is popular in South American countries like Argentina, Brazil, and Chile. It contains about 80 milligrams of caffeine per cup, slightly less than coffee, but it can help increase energy and alertness without the jitteriness often caused by coffee.

3. Green Tea

Green tea is packed with antioxidants like EGCG, which provide anti-inflammatory benefits. A cup contains about 29 milligrams of caffeine, much lower than coffee. Green tea also contains L-theanine, offering a more calming, steady energy compared to coffee, making it a great choice for those sensitive to caffeine’s stimulating effects.

4. Black Tea

Black tea contains about 47 milligrams of caffeine per cup, just over half the amount in coffee. Like green tea, it also contains L-theanine, promoting a calming effect. Black tea has been linked to health benefits such as reducing the risk of neurodegenerative diseases and lowering blood pressure. Kombucha, which is often made from black tea, provides additional probiotic benefits.

5. Chai Tea

Chai tea blends black tea with spices like ginger, cloves, cardamom, and cinnamon. While it does contain caffeine, it is much less concentrated than coffee, making it a good alternative for those seeking a flavorful, lower-caffeine option. Be mindful of added sugars in pre-made chai drinks, and consider making your own to control sugar content.

6. Chicory Coffee

Chicory coffee, made from the root of the chicory plant, offers a caffeine-free coffee alternative with a similar nutty flavor. It contains prebiotics like inulin, which supports gut health by promoting the growth of beneficial bacteria and reducing inflammation.

7. Hot Cocoa

Hot cocoa can be a nutritious coffee substitute, offering antioxidants like flavonoids, which protect cells from damage. It contains only around 5 milligrams of caffeine per cup. To make a healthier version, use unsweetened cocoa powder, milk, and a natural sweetener like monk fruit.

8. Bone Broth

Bone broth is a caffeine-free option that provides protein and collagen. A cup of chicken bone broth contains three times more protein than regular chicken stock. It’s also rich in minerals like calcium, magnesium, and potassium, making it a nutrient-dense alternative to coffee.

9. Golden Milk

Golden milk is made with milk, turmeric, and spices like ginger and black pepper. Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory effects. Golden milk may help reduce symptoms of conditions like osteoarthritis and protect against cognitive decline in older adults.

10. Mushroom Coffee

Mushroom coffee is a blend of coffee beans and medicinal mushrooms like chaga, reishi, and lion’s mane. Though there is limited research on its health effects, many people find that it reduces the jitters often associated with regular coffee.

11. Hibiscus Tea

Hibiscus tea is a tart, caffeine-free beverage rich in antioxidants like vitamin C and anthocyanins. It may help lower blood pressure, reduce inflammation, and regulate blood sugar levels, making it a healthy alternative to coffee.

12. Dandelion Coffee

Dandelion coffee, made from roasted dandelion root, resembles regular coffee in flavor and appearance. While research on dandelion coffee is limited, the plant contains antioxidants like chicoric acid, which may help protect cells from damage.

13. Peppermint Tea

Peppermint tea is an excellent option for soothing digestive issues like nausea, and it can be especially helpful for pregnant women seeking a caffeine-free alternative to alleviate morning sickness. It’s a calming choice that can be enjoyed any time of day.

14. Lemon Water

Lemon water is a simple and hydrating coffee alternative. Packed with vitamin C, it supports immune function, collagen production, and brain health. Drinking lemon water can help reduce caffeine withdrawal symptoms like headaches and promote overall hydration.