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For many people, a cup of coffee is a part of their morning ritual, the first thing they do after awakening. Comforting and delicious, coffee also gives you an energy boost. But there may be better choices than coffee to jumpstart your day.
Research shows that caffeine intake of up to 400 mg daily (roughly 4 cups) is well tolerated by most healthy adults. But actual caffeine tolerance levels can differ significantly from person to person. Caffeine can be found in other foods and beverages, including black tea, green tea, certain sodas, chocolate, energy drinks, and even some weight loss pills. However, if coffee makes you jittery or irritated, try these 8 natural coffee alternatives!
1. Yerba Mate
A South American tea staple, Yerba Mate is enjoyed by natives of the region to boost energy and enhance physical performance, especially by World Cup players. It boasts many health benefits and has a distinctly acquired taste that requires a particular way of preparation. This tea has the power of coffee which makes it the perfect coffee alternative. According to studies, this tea can protect liver cells, stimulate the central nervous system, has anti-inflammation properties, and support the cardiovascular system.
2. Peppermint Essential Oil
In a 2018 study, researchers investigated the cognitive and mood effects of essential oils on test subjects. They found that peppermint has energy-boosting properties, and smelling peppermint essential oil can help combat sleepiness and fatigue during waking hours. Peppermint oil is available in capsules for consumption and liquids to be applied to the skin via a carrier oil. Peppermint essential oil also comes in food-grade options to be added to drinks for consumption.
3. Maca Root Powder
Available in powder form, maca is an adaptogen — a natural substance that can help the body respond to stress and tiredness. Rich in potassium, maca can improve your metabolism and boost your energy. Add a teaspoonful to your daily smoothies or atop granola and oats for a nutty flavor.
4. Water with Lemon
Sometimes low energy can signal that you're dehydrated. Because after all, caffeine can strip your hydration. If you’re fighting fatigue, drinking more water can often help, and adding lemon is the ultimate energy plus. Lemon has a bright citrus aroma with vitamin B, potassium that helps reduce stress, and vitamin C, which aids in iron absorption, preventing fatigue. An excellent way to start your day!
Research shows mild dehydration, as low as 2%, can reduce motivation and endurance. Therefore, aim for at least 8 cups of water daily to meet your hydration needs and encourage good health. Of course, your water intake will vary daily depending on the season, your activity levels, and your overall health state.
5. Vitamin B12 Supplement
Do you feel fatigued or unfocused? Research shows you may be running low on Vitamin B12. The body uses vitamin B12 to form red blood cells and to convert fat and protein to glucose and energy. In addition, it is a beneficial, caffeine-free source of energy.
6. Golden Turmeric Milk
Golden turmeric milk is made by combining milk (cow- or plant-based) with turmeric spice. You can add cinnamon and ginger for a more appealing taste.
Research shows turmeric and its main active ingredient, curcumin, improve working memory and the ability for sustained attention to tasks — in other words, it can help you focus at work! It’s also a helpful, natural anti-inflammatory.
7. Matcha Tea
Matcha is a type of green tea made by steaming, drying, and grinding leaves of the Camellia sinensis plant into powder. You would only consume part of the tea leaf, with the stem and veins removed during processing. Matcha contains a more concentrated set of antioxidants and the amino acid L-theanine, which helps reduce stress levels and delivers a less jittery jolt than coffee. It can also temporarily boost your brain by increasing your attention speed. Ultimately, Matcha is less acidic than coffee.
8. Reishi Mushroom Tea
Reishi mushrooms have been widely used in traditional Asian medicine. Research shows that Reishi mushrooms can reduce the severity of chronic fatigue. Experts say this may be due to the mushroom’s ability to improve the immune system and fight free-radical damage. Reishi mushrooms can also regulate testosterone levels and promote good energy levels. A cup of this tea can help balance stress, increase concentration, and fight fatigue.
Read next: See the 5 Benefits of Ashwagandha
9. Herbal Coffee Blends
If you love the smell and taste of coffee but want to avoid withdrawal symptoms when you quit, try an herbal coffee like Teeccino®. Its variety of blends includes organically grown, natural ingredients such as chicory root, fruits, nuts, herbs, spices, and carob. As a low-calorie, high-nutrition alternative to chocolate, carob can give you the boost of coffee minus the caffeine jitters and aids in digestion and blood sugar control.
The Final Message
There are many ways to increase energy and improve focus without the jolt, irritability, or withdrawal from coffee caffeine. Consider gradually replacing your beloved coffee with one of the above, and let’s see which works for you!