The average American coffee drinker has just over three cups per day, according to the report. For healthy adults, the FDA says mg of caffeine a day about four or five cups of coffee is "an amount not generally associated with dangerous, negative effects. cup of coffee contains around 80 to mg of caffeine.

Brewed cacao is a low caffeine drink that is rich in theobromine, a mild central nervous system stimulant. It was enjoyed by native Central Americans as early as 1, BC," she added. Black tea can give coffee lovers their caffeine fix plus other health benefits.

An 8-oz. cup of black tea has around half as much caffeine as that in an 8-oz. cup of coffee, according to the FDA. Factors such as processing and brewing time affect the caffeine level," the Mayo Clinic, the American academic center says. Registered dietitian Marie Spano told the American Council on Exercise ACE : "The combination of caffeine and naturally occurring L-theanine produces a dose-dependent alert, yet relaxed state, though a few cups may be needed to notice an effect.

Green tea is another healthy alternative to coffee in the morning. A cup of green tea also has roughly half the amount of caffeine in a cup of coffee, according to the FDA.

Anthony Kouri from the University of Toledo Medical Center told Bustle: "The caffeine in green tea helps to improve mental acuity as well as [increased] metabolism. In addition, research indicates that green tea helps reduce type 2 diabetes and heart disease," Kouri said.

Matcha is a type of green tea that is more nutrient-dense than standard green tea because "unlike normal teas, you're actually drinking the entire matcha leaf, not just the tea water," according to registered dietitian McKel Hill, the author of Nutrition Stripped: Whole-Food Recipes Made Deliciously Simple.

Matcha's "subtle caffeine content helps with focus, which could be because theanine increases serotonin, dopamine, GABA [gamma-aminobutyric acid] and glycine levels in the brain," Hill told ACE. Chicory is a flowering plant from the dandelion family whose leaves are often used in salads. Its roots, which are naturally caffeine free, are roasted, ground and brewed to make chicory coffee.

With a slightly woody and nutty flavor, the chicory-based drink has a similar taste to coffee, according Rachael Link, a registered dietitian based in New York City. Chicory coffee is believed to have originated in the s in France during a coffee shortage.

Yerba mate is another herbal tea and its caffeine content has been shown to enhance mental focus and energy levels. Some advocates say mate tea doesn't give drinkers the jittery feeling associated with coffee, according to a Healthline article reviewed by Dr.

Debra Rose, a health psychologist and nurse. While mate has nutrients known for their anti-inflammatory and stimulant effects, drinking mate tea also comes with some health risks.

Registered dietitian Katherine Zeratsky from the Mayo Clinic warns: "Yerba mate isn't likely to pose a risk for healthy adults who occasionally drink it. However, some studies indicate that people who drink large amounts of yerba mate over long periods may be at increased risk of some types of cancer, such as cancer of the mouth, throat and lungs.

Willow Jarosh, a registered dietician-nutritionist and health expert for Health-Ade Kombucha drink brand, told Bustle: "Kombucha uses tea as its fermentation medium, so drinkers get the benefits of L-theanine working along with the caffeine to create a more even energy without jitters.

In addition, it delivers probiotic bacteria as well as a wake-you-up fizziness," she adds. Made with several spices including ginger, cinnamon, turmeric and black pepper, this caffeine-free traditional Indian drink is a comforting yet invigorating concoction that's sure to wake your senses in the morning.

Cardamom, vanilla and honey can also be added to the mix. Kouri told Bustle: "The spices making up golden milk have strong anti-inflammatory properties due to the chemical curcumin, the active ingredient in turmeric.

Some studies have demonstrated that consuming mg of curcumin is equivalent to 50 mg of arthritis anti-inflammatory medication. This milk drink keeps your blood sugar levels balanced in the morning and gives you a nutrient boost to start your day.

Made from almonds as well as pumpkin and poppy seeds, and spices including cardamom and fresh ginger, the drink "contains magnesium, iron, calcium, protein and fiber," Indu Arora, a yoga and Ayurveda medicine therapist, told ACE.

The acetic acid in apple cider vinegar ACV , which is made by fermenting crushed apples using yeast and bacteria, may also help balance blood sugar levels, according to some studies, says Makayla Meixner, a registered dietitian based in Colorado.

However, this effect was not seen in people with type 2 diabetes," Meixner wrote in a Healthline article. For a morning drink, combine one or two tablespoons of raw or unfiltered apple cider vinegar with a cup of cold water.

Rooibos tea has a similar flavor to coffee with nutty and earthy notes, making it a satisfying substitute for your morning brew. Drink it hot or cold, with or without milk and sweetener.

And if you're feeling adventurous, add some spices like cinnamon or ginger for a cozy, caffeine-free latte. You can find rooibos at most grocery stores and online retailers. Green tea contains caffeine just like coffee.

However, green tea's caffeine content is lower than coffee's, meaning you'll get the energy boost without the unpleasant side effects.

The benefits of green tea don't stop at caffeine, either. Green tea is a superfood , a powerhouse of antioxidants, which can help reduce inflammation, fight free radicals, and even improve brain function. In addition, according to the National Library of Medicine , it contains L-theanine, an amino acid that promotes relaxation and reduces stress, making it the perfect choice for a calming morning beverage.

The taste profile is certainly not identical, but much like coffee, green tea has a slightly bitter, earthy flavor that can be enhanced with sweetener and milk.

Ginseng tea boosts energy, has many health benefits, and has a unique flavor profile that can satisfy even the most die-hard coffee drinkers. One of the main reasons ginseng tea is a good coffee substitute is because it contains natural compounds called ginsenosides, which have been shown to improve cognitive function and increase energy levels via WebMD.

Ginseng tea has been used for centuries in traditional Chinese medicine as a natural remedy for various ailments, including reducing stress, boosting the immune system, and improving overall well-being.

In addition to its many health benefits, ginseng tea mirrors coffee's bitter flavor, at least to some degree.

Many people enjoy it plain, but it can also be sweetened with honey or agave for a more indulgent taste. Cinnamon tea is a flavorful and aromatic beverage, which is also packed with health benefits. It has a similar taste profile, with rich and earthy notes. Plus, it provides a warming and comforting feeling that can help you kickstart your day.

However, unlike coffee, cinnamon tea has zero caffeine content, making it ideal for those looking to reduce their caffeine intake. Cinnamon tea has been shown to have several health benefits via Healthline.

For example, it can help regulate blood sugar levels, lower cholesterol, and reduce inflammation. Cinnamon is also high in antioxidants, which can help prevent cell damage and reduce the risk of chronic diseases.

Cinnamon has a long usage history, with the ancient Egyptians and Romans valuing it for its medicinal properties. Ginger tea is a flavorful alternative to coffee and boasts numerous health benefits via Herbal Medicine.

Unlike coffee, which can have a high caffeine content and make you anxious and restless, ginger tea contains very little caffeine. This means you can enjoy it anytime without worrying about interrupting your sleep patterns.

In addition to its low caffeine content, ginger tea has been shown to aid digestion, reduce inflammation, and boost the immune system. When it comes to taste, ginger tea is surprisingly similar to coffee.

It has a bold flavor with subtle notes of sweetness. Plus, the warmth of the tea can provide the same cozy and comforting feeling that coffee drinkers love.

Make sure you steep your ginger tea for at least 10 minutes to get that great spicy flavor. Kombucha is a fermented tea drink that has been around for centuries and has recently boomed in popularity in the Western world.

And for a good reason — drinking kombucha has many health benefits. Kombucha has a unique, slightly tangy taste that can be sweet and sour. It's made by fermenting tea with a symbiotic culture of bacteria and yeast, known as a SCOBY, which gives the drink its distinctive flavor and fizziness.

It's a refreshing change from the bitter taste of coffee and much lower in caffeine. But kombucha is valued chiefly due to how it impacts health. According to Healthline , not only is it packed with probiotics, which can help improve digestion and boost the immune system, but it also contains antioxidants that can protect against oxidative stress and inflammation.

Yerba mate is another drink that makes a great coffee substitute. It contains plenty of caffeine, so you'll still get that energizing kick in the morning. However, yerba mate also contains theophylline, providing a more sustained energy boost.

Yerba mate is also high in antioxidants, which can help to fight inflammation and improve overall health per Healthline. In terms of flavor, yerba mate has a distinct and earthy taste that some compare to green tea. Mix it with flavors like honey or mint to create a unique and delicious drink if you're feeling adventurous.

Yerba mate also has a fascinating history. This drink has been enjoyed for centuries in South America and was initially consumed by indigenous tribes who believed it had medicinal properties, eventually becoming a cultural staple.

Lemon water is a refreshing and healthy alternative to your morning coffee. Not only is lemon water hydrating and packed with vitamin C, but it can also aid in weight loss, boost your metabolism, and aid digestion via Healthline. Plus, it's a low-calorie option, so you won't have to worry about undoing all your hard work at the gym.

Regarding flavor, lemon water may not have the rich, bold taste of coffee, but it has a zesty kick that will wake up your taste buds and refresh you. And if you're feeling adventurous, add some honey or ginger to your lemon water for an extra flavor boost.

Drinking more water is rarely a bad thing, and the extra boost from lemon is worth giving this a try. A vibrant green juice that is quickly becoming a popular coffee substitute, wheatgrass juice provides a natural energy boost without the side effects of coffee.

According to Medical News Today , it contains a high chlorophyll concentration, which helps oxygenate the blood and increase energy levels. Click to learn more. They help wake you up first thing in the morning and keep you energized throughout the day because of that magical ingredient called caffeine.

But not everyone takes to caffeine as effortlessly. If you're looking for friendlier caffeine alternatives that can give you the same benefits of increased energy and alertness minus the jitters, we've got you covered!

In this article, we'll cover the best caffeine alternatives for popular beverages like coffee and energy drinks. NOTE: Not everything on this list is strictly 'caffeine free' - however, does have a different effect than the dosage and delivery of caffeine from coffee.

On average, a cup of coffee serves up 96mg of caffeine. If you want a caffeine-free pick-me-up that gives you comparable energy and focus without the anxiety, headaches, heart palpitations, and sleeplessness that can come with caffeine, here are great alternatives to try:.

Chicory coffee tastes similar to coffee but contains no caffeine. It's a good choice if you're trying to wean yourself off of coffee or reduce your caffeine intake. Chicory coffee is also a good substitute for your morning cup of coffee if you want something to help pull you out of slumber, invigorate you, and help you feel more alert.

Generally, it's mixed with traditional coffee to lower the amount of caffeine and get similar benefits. Chicory coffee is also associated with some health benefits based on existing research.

There is some evidence that chicory root helps with suppressing blood sugar spikes after a meal. Some people may experience improved bowel function after consuming chicory. Chicory may also help protect against fat accumulation on the walls of the arteries. Worth noting is that while most healthy adults tolerate chicory well, a small percentage of people may experience side effects, especially people with eczema and allergies.

The roots of the chicory plant are ground and then roasted to create the chicory "coffee" powder. So, chicory coffee is also sometimes called chicory root coffee. Golden or turmeric milk is a traditional Indian favourite that's gained increasing popularity in the West because of its many health benefits.

It's made by warming not boiling! cows' milk with ghee, ground turmeric, spices like ground ginger, cardamom, cinnamon, pepper, and a natural sweetener like honey or jaggery.

While golden milk is not an instant perk-me-up the way coffee is, we've included the healthy drink in this list because it works to bring your body back to a state of balance, improving your energy levels overall. According to Ayurveda, the ancient system of plant-based medicine in India, turmeric has properties that can balance all the main body constitutions.

Turmeric milk can be drunk at night before sleep to aid in uninterrupted and restful sleep , so you wake up refreshed. Drinking it first thing in the morning on an empty stomach provides multiple health benefits as well. It can help reduce inflammation and joint pain, improve moods, and protect against disease and infection because of its antibacterial, antifungal, and antiviral properties.

Generally, turmeric milk is seen to balance "agni" or digestive fire, which is closely associated with how well a person feels, according to Ayurveda.

So, drinking turmeric milk is a great coffee alternative to start your day. A few observational studies have linked the consumption of maca root to benefits like improved mood and energy levels. One study found that maca root may be beneficial in alleviating anxiety and depression in post-menopausal women.

Maca fans often recommend Maca as a great alternative to coffee , but don't expect it to taste anything like coffee! Not everyone acclimatizes well to the pronounced earthy, nutty taste with a "hint of butterscotch". Try blending maca root powder with your favourite kinds of milk and smoothies for an improved taste if the flavour just isn't your thing.

Yerba mate is a type of herbal tea that can help support your energy levels. It's made by steeping the Ilex paraguariensis tree's dried leaves in hot water. But you can serve it either hot or cold based on your preference.

The plant contains several compounds beneficial for human health, including antioxidants, polyphenols, minerals, and vitamins. Yerba mate does contain caffeine. At 80mg per cup, it's almost the same amount of caffeine that you can find in a cup of regular coffee.

But many people who drink yerba mate report that while it increases mental alertness, it doesn't cause caffeine jitters. Scientists have yet to confirm this, so if you plan to try it, start with smaller amounts of yerba mate. Also, it's best to avoid yerba mate if you consume alcohol, smoke regularly, or are pregnant.

Some people may also experience side effects with yerba mate. Matcha tea is a type of green tea that contains caffeine but in smaller amounts. It's one of the best caffeine alternatives to coffee because it doesn't generally have the same type of side effects you would expect from a cup of joe.

Coffee contains 96 mg of caffeine per ml cup, whereas matcha tea, depending on how it was prepared, contains 38 to 88mg of caffeine per 60ml cup standard size.

Step 1: Add the milk to a saucepan over medium heat. Once warm, add the rest of the ingredients and whisk. Hop out of bed and open those blinds! Thanks to an increase in vitamin D and serotonin, g etting more light in the morning may help boost your mood and help you feel more alert.

Plus, getting more light in the AM, and staying away from that blue light coming from our electronics at night helps regulate our circadian rhythms. The result? Right before you get ready to get out of the shower, turn on the cold water. While this may sound like the last thing you want to do, it may give you that much-needed morning energy boost.

Cold showers have been found to help us feel more alert, making it a great way to get the energy flowing without the caffeine.

Research suggests that peppermint may come with some energy-boosting properties. Plus, you can get decaf to avoid caffeine altogether.

But, keep in mind that many coffee shop chai tea lattes contain lots of added sugar. So, skip the on-the-go options and try making a simple recipe at home! Step 1: Heat the oat milk in a small saucepan over medium heat.

Add all of the ingredients, except the cashews, and stir gently to combine. Remove from heat. Step 2: Pour the mix into a blender and add the cashews. Blend until frothy, and then serve in a mug. Sprinkle with cinnamon and enjoy!

Start your morning with an energy-boosting smoothie that will not only serve as a great coffee replacement but will fuel your body, keeping you satisfied until lunch. Things like coconut or MCT oil, sliced avocado, and almond butter make great smoothie add-ins for some serious energy, and blood sugar support.

Toss in your favorite fruits like blueberries, a frozen banana, and a handful of spinach. Mix it all together with your go-to dairy-free milk. Want an added boost? Add in a spoonful of chia or hemp seeds for fiber-rich plant-based protein addition. The combination of fiber and protein will not only keep you satiated, but it will also give you an energy boost!

Herbal coffee like Teeccino is made from herbs, and this particular brand uses Chicory root with a blend of natural ingredients like almonds and carob. It tastes like coffee but also nourishes your body without the added acidity or caffeine jitters.

Another blend worth trying? Dandy Blend Coffee Alternative Beverage. Similar to Teeccino, Dandy blend has that bitter coffee taste and is made with all-natural herbs like Chicory root. Best of all, it will provide you with a coffee-like boost thanks to the 16 naturally occurring trace minerals that support adrenal function with no added jitters.

Try sipping on it in your favorite mug with a splash of coconut milk and a drizzle of raw honey for a caffeine-free way to start your day. Hydrating with water as a caffeine alternative? We know this one sounds far-fetched, but sipping on a glass of water first thing in the morning comes with some serious health benefits including energy.

Being dehydrated is basically a recipe for serious fatigue and brain fog — and it happens faster than you think. Energy aside, dehydration contributes to a major decline in mood. We have to break the overnight fast with a tall glass of water and a nourishing meal. This will help rehydrate the body, helping us feel more alert, and will help prevent dehydration from setting in.

Add a flavor boost by squeezing in some fresh lemon juice, and a sprinkle of ginger. Black and green teas are both made from the Camellia sinensis plant, but black tea undergoes a fermentation process, which changes its chemical makeup.

Both types seem to have powerful antioxidant properties Although more research is needed, some observational studies have linked drinking black tea in moderation under 4 cups per day with a lower risk of heart disease 24 , 25 , To make a chai tea latte, simply use 1 cup ml of milk or your favorite non-dairy alternative instead of water in the above recipe.

Chai tea is a spiced black tea with robust flavor and a modest amount of caffeine. Observational studies suggest that black tea may lower your risk of heart disease.

Rooibos or red tea is a caffeine-free beverage that originated in South Africa. Unlike coffee and other teas, rooibos is low in tannin antioxidants, which can be beneficial but also interfere with the absorption of iron 27 , Despite a low tannin content, rooibos provides a substantial amount of other antioxidants Studies are extremely limited.

One animal study suggests that rooibos may help protect against heart disease, while a test tube study found potential for reducing cancer risk 29 , One human study from showed that consuming 6 cups of rooibos tea a day for 6 weeks resulted in an improved lipid profile Rooibos has a longer steep time than most teas and over-steeping does not result in a bitter taste.

Instead, rooibos has a slightly sweet, fruity flavor. To prepare yourself a cup, use a tea filter to steep 1—1. Optionally, you can add lemon and honey to taste.

Rooibos is a caffeine-free tea with a slightly sweet and fruity taste. It provides plenty of antioxidants and is low in tannins, a compound that interferes with iron absorption.

Apple cider vinegar ACV is made by fermenting crushed apples using yeast and bacteria. This process produces a compound called acetic acid, which may have beneficial effects on insulin sensitivity and blood sugar levels, according to some studies.

Those who took ACV had significantly lower fasting blood sugar levels and increased insulin sensitivity Although there is not yet much evidence, ACV may also increase feelings of fullness after meals and assist with modest weight loss 33 , A basic AVC beverage combines 1—2 tablespoons of raw or unfiltered apple cider vinegar, 1 cup ml of cold water and optionally 1—2 tablespoons of honey or another preferred sweetener.

Do not drink ACV without diluting it first. It can also wear away tooth enamel if used regularly, so swishing water before and after drinking ACV is recommended 35 , Apple cider vinegar is a caffeine-free alternative to coffee that may have beneficial effects on blood sugar levels.

It may even assist with weight loss. Kombucha is made by fermenting black tea with bacteria, yeast and sugar. The fermentation process creates a symbiotic colony of bacteria and yeast, commonly referred to as a SCOBY.

After fermentation, kombucha contains probiotics, acetic acid and antioxidants — all of which may have health benefits 36 , Animal and test-tube studies suggest that kombucha may boost your immune system, improve cholesterol levels and blood glucose levels in people with diabetes.

However, the purported health benefits in humans are largely anecdotal 39 , Overall, kombucha is not considered harmful for healthy people. Individuals with pre-existing health conditions should avoid kombucha Kombucha is fermented black tea that contains probiotics, acetic acid and antioxidants.

Many animal studies suggest potential health benefits, but few have been done in humans. While coffee has many health perks of its own , it may not necessarily be for you. However, there are plenty of other options. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Chicory coffee has gained popularity as a healthy substitute for coffee, but it is good for you? Here's a look at the evidence.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Alternatives to Coffee And Why You Should Try Them. Medically reviewed by Amy Richter, RD , Nutrition — By Makayla Meixner MS, RDN — Updated on September 7, Chicory coffee.

Matcha tea. Golden milk.