Are There Healthy Alternatives to Coffee and Energy Drinks?

If you’re a regular coffee drinker, you probably think of your first morning cup as the official start to your day. Or maybe you rely on an energy drink to push you through the afternoon slump. But there are tasty alternatives to help you stay hydrated and refreshed without the jitters and energy crashes associated with favorites like Starbucks and Red Bull.

How much caffeine is too much?

High levels of caffeine are addictive and can lead to heart palpitations, shakiness, anxiety, insomnia, acid indigestion, eye twitching, stomach irritation and elevated blood pressure.

The FDA says 400 milligrams of caffeine a day is not generally associated with negative effects. That’s about two 12-ounce servings of coffee or energy drinks. The amount of caffeine in energy drinks varies based on the brand, and the amount in coffee depends on the brewing style and intensity.

But, sensitivities and tolerances to caffeine vary from person to person. For some, one cup of coffee can lead to jitters or trouble sleeping up to nine hours later. “Some people metabolize it quickly with minimal effects, while others are more sensitive and experience side effects at lower doses,” says Paula Domingues, M.S., RDN, LDN, a clinical dietitian with the University of Miami Health System. “Factors such as genetics, body weight, liver function and certain medications influence caffeine metabolism.”

You should avoid caffeine if you are pregnant/breast feeding or have certain medical conditions, like high blood pressure, heart disease, atrial fibrillation, glaucoma or insomnia. In addition, some pharmaceutical prescriptions (like heart and thyroid medications) can negatively interact with caffeine. If any of this applies to you, speak with your doctor about your caffeine consumption.

The other culprit in many caffeinated drinks: added sugars

If you make your own coffee, you can eliminate or avoid adding sugar, syrups and whipped cream. But, prepared café drinks, bottled frappes, and energy drinks often contain a significant amount of added sugars. Consuming added sugars can contribute to weight gain, diabetes, heart disease and energy crashes. “Additionally, those potential energy crashes from sugar-laden drinks can drive you to consume more caffeine to counteract the dips, creating a disruptive cycle,” Domingues says.

Try these healthy alternatives to energy drinks

Tea

With flavors ranging from herbal, citrus and mint to floral and spiced, teas are available in naturally decaffeinated and caffeinated varieties. But even black tea doesn’t provide as much caffeine as an average cup of coffee. Ginger tea can help ease an upset stomach. Peppermint tea is known to help calm acid reflux. And green tea’s antioxidants support brain health, may lower cancer risk and help support efforts to lose weight.

You can enjoy tea without adding sugar or honey. But, if you want a touch of sweetness, find a blend of sugar-free tea that contains natural flavors and aromas, like passion fruit, vanilla nut, or chai. You can also add a dash of dairy or unsweetened plant/nut milk to many tea flavors, satisfying the desire for a creamy treat.

Matcha Green Tea

Matcha is a bright green powder that, after being steeped in water, delivers approximately one-third the caffeine of coffee. Its naturally occurring L-theanine works with caffeine, allowing for a slower release of the stimulant, so you don’t get jitters, energy spikes and crashes.

“L-theanine is an amino acid primarily found in tea leaves, including matcha, known for its calming effects,” says Domingues. “When combined with caffeine, it can promote a more gradual and sustained energy boost. Research suggests that L-theanine may enhance focus, support relaxation without drowsiness and improve cognitive performance. Additionally, it may help regulate stress and support overall wellbeing.”

Yerba Mate

Yerba mate is prepared like tea and traditionally sipped through a metal straw with a filter on the end. It offers the same caffeine buzz as coffee but may avoid the energy crash. “It’s rich in bioactive compounds, such as antioxidant polyphenols and caffeoyl derivatives, which may combat oxidative stress and support heart health,” Domingues says. “Additionally, it contains saponins with potential anti-inflammatory and cholesterol-lowering effects. Similarly to matcha, yerba mate can enhance mental focus and alertness without the jittery effects, thanks to the naturally occurring compound theobromine.”

Teeccino

Teeccino is a popular brand of roasted herbs made from chicory root, barley, carob and other naturally decaffeinated ingredients. You can brew it like coffee or steep it like tea. The result is a warm and comforting drink reminiscent of coffee, but without the acidity and caffeine. Teeccino is available in flavors that remind you of coffee, too, like hazelnut and chai. And, like your favorite brew, this drink can be enjoyed with a little dairy or unsweetened plant milk.

Kombucha

Kombucha is a fizzy and often tangy beverage served cold. It’s made from yeast fermented with tea, a bit of sugar and probiotics (bacteria). It can be a refreshing, low sugar alternative to carbonated energy drinks.

Some of the ingredients in kombucha may have health benefits. “Kombucha’s probiotics (primarily from lactic acid bacteria) may help support gut health by maintaining a healthy balance of microorganisms in the gut,” Domingues says. “Kombucha also contains antioxidant polyphenols from tea, which may help combat oxidative stress and support heart health.

“While some research suggests that acetic acid can reduce blood glucose levels, the sugar content in kombucha varies greatly between brands, and high sugar levels can counteract these potential effects,” she says. “It’s also important to note that some kombuchas may be high in alcohol, a byproduct of fermentation, which can vary depending on the fermentation time and process. Since the alcohol content can sometimes exceed the legal limit for nonalcoholic beverages, it’s essential to check the label, especially if you or a household member is avoiding alcohol.”

Whatever pick-me-up beverages you prefer, keep caffeine, fats and added sugar amounts in mind.

Dana Kantrowitz is a contributing writer for UMiami Health News.

Last reviewed in February 2025 by Paula Domingues, M.S., RDN, LDN, a clinical dietitian with the University of Miami Health System.

Originally published on: September 10, 2018

Tags: caffeine, caffeine-free energy boosters, energy, healthy drinks for energy, herbal substitutes for energy drinks, natural alternatives to coffee, Nutrition, Paula Domingues