25+ Natural Energy Boosters: Caffeine & Coffee Alternatives

Looking for caffeine and coffee alternatives that boost energy naturally and sustainably?

If so, we’ve got you covered with over 25 healthy, delicious, and effective hot and cold drinks to replace all your caffeinated favorites, including coffee substitutes, green tea substitutes, and other herbal and food energy boosters.

Whether you’ve relied on caffeinated coffee, tea, green tea, energy drinks, soda, or a combination, this article is full of practical tips and diverse recipes to help you kick the habit.

The Health Benefits of Going Caffeine-Free

Caffeine, in the form of coffee and tea, has been used for centuries as a source of energy and comfort.

In the United States, for example, various historical books have documented how the pioneers relied on copious amounts of coffee and tea to help them get through the long and grueling work required to survive in primitive conditions.

Today, caffeine is more popular than ever, and there is a seemingly endless variety of tasty high-octane drinks to energize and uplift.

Research has even shown that caffeinated beverages, like coffee and green and black teas, have beneficial antioxidant properties.

However, over-consuming caffeine may negatively impact various aspects of health, including:

• Bone density
• Blood pressure and overall cardiovascular function
• Cognitive issues
• Collagen production
• Emotional well-being
• Energy
• Headache frequency
• Hormonal health
• Liver health
• Kidney health (if consumed in excess)
• Nutrient absorption of calcium, iron, and B vitamins
• Pregnancy and birth outcomes
• Sleep
• Stress response

So, how much is too much? We’ll explore that next.

How Much Daily Caffeine is Safe?

That depends on the individual, how they react to caffeine, and their overall health.

However, the FDA considers under 400 milligrams of caffeine daily safe for most adults.

What does this look like?

• An 8 oz cup of coffee contains approximately 100-200 mg of caffeine.
• A 1 oz shot of espresso contains approx 64 mg of caffeine.
• An 8 oz cup of black tea contains approximately 47 mg.
• An 8 oz cup of green tea contains approximately 28 mg.
• An 8 oz cup of matcha contains approx 38-89 mg.
• An 8 oz cup of Yerba Mate contains approx 80 mg.
• An 8 oz glass of cola contains approx 22 mg.
• An energy drink contains approximately 72 mg.
• An energy shot contains approximately 215 mg.

These numbers are approximate because caffeine levels in a brewed beverage or premade energy drink depend on many factors, such as the type of bean/tea, how it’s brewed, the formulas of a premade drink, and how strong the beverage is made.

25+ Caffeine Alternatives To Boost Energy Naturally

Various herbs and nutrients can help boost and maintain energy naturally without the caffeine crash.

Some of these will immediately create noticeable energy, while others will increase your energy over time.

Giving up caffeine isn’t easy, but these caffeine alternatives will help fill the void while creating long-term sustainable energy and wellness (so stick with it!).

Practicing smart energy habits, such as getting enough sleep, soaking up early morning light, reducing stress, exercising, hydrating, and eating healthfully, will make the process much easier.

We’ve broken these natural energy boosters up into three categories:

1. Coffee substitutes: Natural beverages that look and taste like coffee while providing an energy boost
2. Herbal energy-boosters: These are great substitutes for green and black teas
3. Nutrients to promote energy: These are various vitamins and minerals that may help increase energy and calm focus

The Best Coffee Alternatives

Some of the hardest things about giving up coffee (besides the quick energy boost) are the delicious bitter chocolatey flavor, velvety texture, and the ritual of preparing it.

These coffee alternatives mimic those qualities while providing beneficial functional ingredients to boost energy naturally.

1. A Dandy Chaga Latte

Powdered or granulated dandelion beverages, also known as “Dandy Coffee,” contain powdered dandelion root alone or combined with other coffee-like plants such as chicory and roasted barley.

Although it may sound strange, these powders impart a delicious coffee-like flavor, aroma, and color and blend effortlessly with creamer, foamed milk, or as a cold brew.

For an energy-boosting component, consider adding a scoop or two of chaga mushroom.

Chaga mushrooms are dark black and are considered adaptogens, a type of plant that increases energy and stamina while helping the body adapt to stress.

Research has shown that chaga also benefits inflammatory response, cell health, gut microbiome function, immunity, metabolism, and more.

How To Make a Chaga Latte

Yield: 1 Serving

Ingredients:

• 1-2 teaspoons instant powdered dandelion beverage
• 1/2 to 1 teaspoon powdered chaga
• 8 oz boiling water
• 1/8 - 1/4 cup of your favorite dairy or plant milk
• Natural sweetener to taste

To Make:

1. Combine 1-2 teaspoons of dandy beverage with 1-2 small scoops (about half to one teaspoon; you’ll need to experiment to get the best flavor) of sustainably sourced chaga powder and 8 oz of boiling water.
2. Steam the desired amount of your favorite dairy or non-dairy milk (1/8 - 1/4 cup) until hot and frothy.
3. Pour over the dandy/chaga mixture and sweeten with honey, stevia, coconut sugar, or your favorite natural sweetener.

Like coffee, this staple beverage can be customized with spices and flavorings to suit the season and mood.

You can also make a cold brew by adding cold water directly to granules or powder (follow package instructions).

2. Macalicious Hot Cacao (low-caffeine, high-antioxidants)

Cacao, the unroasted form of the cocoa bean, is a chocolate/cafe mocha-lovers’ dream.

It’s rich in energy-promoting nutrients like iron, magnesium, and B vitamins and contains a little caffeine for a gentle lift (about 15-20 mg per tablespoon).

Cacao can have many health benefits, such as cognitive function, energy, digestion, and more.

Cacao tastes like chocolate, has the same color and texture as coffee when brewed, and is versatile because it can be added to other coffee substitutes or brewed as a stand-alone beverage, like this Hot Cacao with Maca.

Maca, also known as Peruvian ginseng, is a cruciferous root vegetable native to the Andes mountain range.

Like Chaga, it is a powerful adaptogen well-known for its beneficial effects on energy, focus, and stamina.

Maca has a sweet, earthy, nutty flavor that pairs perfectly with Cacao or other coffee substitutes.

How To Make a Macalicious Hot Cacao

Yield: 1 Serving

Ingredients:

• 1 cup dairy or plant milk
• 1 tablespoon cacao
• 1 tablespoon powdered maca root
• 1 teaspoon pure vanilla extract (or your favorite flavoring like peppermint, cinnamon, etc.)
• 1-2 teaspoons natural sweetener (or to taste)
• Pinch of salt

To Make:

1. Combine 1 tablespoon cacao and 1 tablespoon powdered maca root in a saucepan with about 1/4 cup of your favorite dairy or plant milk.
2. Whisk to combine and break up any clumps.
3. Add the remaining 3/4 cup of the milk, 1-2 teaspoons coconut sugar, honey, agave, or your favorite sweetener to taste, and a pinch of salt.
4. Bring the mixture to a low simmer, stirring occasionally.
5. When warm, add about a teaspoon of pure vanilla extract (or your favorite flavoring),
6. Enjoy.

3. Chicory Coffee with Ginseng

Chicory coffee has been consumed for centuries as a healthy coffee alternative. Chicory is also added to regular coffee for a unique flavor and less caffeine.

Like dandelion blends, chicory imparts coffee’s earthy, smooth, and bitter qualities minus the caffeine.

It also has health benefits such as various vitamins, minerals, antioxidants, and gut-friendly prebiotics, like inulin.

Chicory coffee can be prepared similarly to drip coffee or in a French Press, which can help keep your coffee ritual alive.

Here, we combine chicory granules with earthy Ginseng, another adaptogenic herb known to increase energy, vitality, and strength.

How To Make Chicory Coffee With Ginseng in a French Press

Serves 1

Ingredients:

• 1-2 tablespoons chicory granules
• 1 dropper full of ginseng tincture or 1-2 ginseng capsules*
  • Note: Ginseng tinctures generally mix better than powder. If you use powder, you may need to use a frother or stir well to incorporate it into the coffee.
• 8 oz hot water
• Cream, milk, or plant milk to taste
• Your favorite natural sweetener

To Make:

1. In a French press, combine the chicory with boiling water and let steep for 5 minutes.
2. Pour into a mug, stir in ginseng, cream, milk, or plant milk, and sweeten to taste.

No French press? You can use this same recipe for a stovetop chicory coffee.

1. Bring the water to a boil, add the chicory, and simmer for about 10 minutes.
2. Add ginseng powder or tincture to a mug.
3. Strain the chicory into the mug, add milk or cream and sweetener, and enjoy.

The Best Green and Black Tea Alternatives

If you love the tannic flavor of tea but not the caffeine, these herbal alternatives make excellent substitutes alone or blended with other energy-boosting herbs.

Red Raspberry Leaf Tea has a flavor similar to black tea and blends beautifully with other herbs.

It also has a long history of traditional use as a uterine tonic and contains various energy-promoting nutrients, like iron and antioxidants, making it an ideal choice for women (but ask your birth team if you’re pregnant or nursing).

Nettles are rich in energy-promoting nutrients, like iron and minerals, and have a similar flavor to green tea.

Nettles are delicious combined with other herbs or even decaffeinated green tea for added nutrients and energy benefits.

Rooibos is a South African herb widely used as a black tea alternative. It has a rich tannic flavor that’s also fruity, making it lovely to pair with citrus or floral herbs.

If you like orange pekoe, chances are you’ll enjoy rooibos.

Rooibos also contains various antioxidants and minerals to help promote healthy energy.

Lemon verbena is a lovely substitute for citrus-infused black teas, imparting a crisp, lemony flavor. It’s even better paired with red raspberry or nettles and a touch of bergamot.

Tulsi, also known as “holy basil” or “the incomparable one” in Ayurveda (the traditional medicine of India), has a cult following as an energizing and focus-supportive tea.

Like green tea, its flavor is sweet, slightly tannic, and herby yet neutral enough to pair with just about any herb, including ashwagandha, rhodiola rosea, and turmeric (which we’ll discuss next).

Herbal Energy Boosters & Tea Alternatives

The best herbs for energy and focus generally fall into two categories:

• Adaptogens: Herbs that help the body adapt and thrive under stress, thereby promoting energy, strength, and resilience.
• Nootropics: Herbs that promote normal cognitive functions such as attention and focus.

Certain herbs also contain energy- and cognitive-supportive nutrients, like iron, B vitamins, and antioxidants.

The following herbs may be used to promote energy, resilience, and a healthy stress response:

• Ashwagandha
  • Note that Ashwagandha has a very earthy flavor, so start with a little bit and consider adding some ginger and/or citrus to balance the flavor.
• Ginger
• Gotu Kola
• Peppermint or Spearmint
• Schisandra
• Rosemary
• Rhodiola rosea
• Turmeric

These can be taken as supplements or blended into teas with a green or black tea alternative.

How To Blend Your Perfect Caffeine-Free Tea

1. Start by combining 1-2 tablespoons of black or green tea alternatives with 1-2 teaspoons of energy-boosting herbs. Use your nose to create different combinations.
2. Pour 1 cup of freshly boiled water over the herbs.
3. Cover and let steep for 3-5 minutes.
4. Flavor with your favorite natural sweetener and/or lemon, and enjoy.

Food Nutrients to Boost Energy and Vitality

Ensuring optimal nutrient intake and levels is essential for supporting healthy energy, vitality, and focus.

The best way to optimize nutrients is by eating a healthy and balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins.

It’s also wise to have your nutrient levels checked by your healthcare practitioner to ensure optimal levels and catch deficiencies or insufficiencies early.

Dietary supplements, such as multivitamins, vitamin C, methylated B-complex, minerals, essential fatty acids, iron, and others, can also help fill in any nutrient gaps, promote sustainable energy, and address deficiencies and insufficiencies.

Country Life provides a variety of supplements to support healthy energy and the demands of modern life.

Some popular Country Life supplements for energy support include:

• Coenzyme B-Complex Advanced
• B12 Gummies
• Women’s and Men’s Multivitamins
• Real Food Organic Multivitamins for Women and Men
• Fish Oils and Omegas
• Natural Sleep Supplements
• Iron Aid™ with vitamin C, B12, and folic acid
• Time-release vitamin C with rosehips, chewable orange vitamin C, Chewable Acerola vitamin C

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• “Caffeine content for coffee, tea, soda and more.” Mayo Clinic.
• “Yerba Mate—A Long but Current History”. Nutrients.
• “Food of the gods: cure for humanity? A cultural history of the medicinal and ritual use of chocolate”. The Journal of Nutrition.
• “Chemical Composition and Nutritive Benefits of Chicory (Cichorium intybus) as an Ideal Complementary and/or Alternative Livestock Feed Supplement”. The Scientific World Journal.
• “Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity”. Pharmaceuticals.
• “A preliminary review of studies on adaptogens: Comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide”. Chinese Medicine.
• “Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity”. Curr Clin Pharmacol.