Since carob is sweeter than cocoa, you can use it to make a smoothie or hot chocolate taste sweeter, with no added sugar.

Rhodiola is a perennial flowering plant often used to enhance energy 5 and stamina and support attention 5 and memory 6. According to the National Center for Complementary and Integrative Health, there is evidence that rhodiola may support physical performance and ease mental fatigue.

You know water is great for you—so why aren't you drinking more of it? Drink it with a squeeze of lemon or berries for natural flavor and have it warm or cold. No matter which way you drink it, water can help you feel more alert, especially since dehydration even in minor levels causes fatigue 7.

I recommend starting the day with a big glass of water to kick off your hydration first thing—and then, when you need a pick-me-up throughout the day, consider it your body's natural reminder to drink some water! Maca has been around for centuries as a popular adaptogen for supporting adrenal function 8 and helping enhance mental focus 9 while combatting fatigue 8.

But current studies show it earns its keep in your kitchen. Add a few scoops to your smoothie or make it hot with a plant-based milk for a great way to start the morning. There are also a bunch of baking recipes you can add this superfood into. Peppermint just feels refreshing, so it's not surprising that studies show ingesting it may be useful for exercise performance and supporting brain oxygen concentration Since mint is incredibly easy to grow and will take over your entire planting area if you're not careful , you can always have it on hand to add fresh or dried leaves to hot water for a few minutes for a quick tea.

You can also add in peppermint essential oil, which, in one study, had a similarly energizing effect Cordyceps have been shown to enhance aerobic performance and endurance 12 while helping those who are fatigued support energy levels This energy-supporting elixir is a favorite among weekend warriors and athletes.

Add the powder to smoothies or oats, or check out the ready-made blends from Four Sigmatic or Om Organic Mushrooms. If you look at the ingredients of popular energy drinks, you'll likely see ginseng.

In traditional Chinese medicine, ginseng was used as an energy-replenishing tonic since it was said to "supplement the five viscera" spleen, lung, heart, liver, and kidneys and sharpen the mind.

Today, it's used for memory and endurance, as well as for enhancing concentration. It might even make you retroactively regret your college study fuel choices. Try it in its popular tea form, or take it as a capsule from your local health food store or online.

Just remember to be cautious with dosages depending on supplement concentration, read all of the information on the package, and talk to your doctor before starting a new supplement regimen. Nuts are the perfect, nutrient-dense and balanced food, containing carbs, fat, and protein.

They'll keep you full and energized longer than other foods since they balance carbohydrate fuel with the satiating and blood-sugar-balancing effects of fat and protein. A study found that eating nuts on a regular basis improved brain-wave frequencies associated with cognition , so you can be sharp without the caffeine jolt.

Each nut has its own benefits, so pick your favorite and add it to your breakfast bowl or bring some along as a snack. For an extra jolt of brain power, studies suggest that walnuts have beneficial effects on memory and learning skills A handful of walnuts actually contains almost twice the antioxidants as an equivalent amount of other common nuts.

If you've got a sweet tooth midday, your body might be telling you to find energy, fast! Kick candy to the curb and opt for a naturally sweet, nutrient-dense food like berries. For double-duty, pick up some blueberries, which are a good source of fiber, meaning that energy boost will last and can help you feel satisfied longer.

Blueberry intake has been found to have a connection to improved endothelial health the inner lining of blood vessels for better blood flow Blueberries are good in everything from salads to smoothies, so stock up!

Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. 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. Coffee has numerous health benefits, but many people have problems with too much caffeine.

This article explains how much you should drink. Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects. Here are 9 side effects of too much caffeine. Kombucha is a type of tea that has been fermented.

This makes it a good source of probiotics, which have many health benefits. This is a detailed article about green tea and its health benefits. Green tea is high in antioxidants that can improve the function of your body and….

Caffeine is a natural stimulant consumed throughout the world. This article reviews caffeine and its health effects, both good and bad. Turmeric is a traditional Indian spice with a powerful compound called curcumin. Here are the top 10 health benefits of turmeric and curcumin.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! 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.

Lemon water. Yerba mate. Chai tea. Rooibos tea. Apple cider vinegar. The bottom line. How we reviewed this article: History. Sep 7, Written By Makayla Meixner. Jul 28, Written By Makayla Meixner. Medically Reviewed By Katherine Marengo, LDN, RD. Share this article.

Read this next. Chicory Coffee: A Healthy Alternative to Coffee? By Rachael Ajmera, MS, RD. Coffee and Caffeine — How Much Should You Drink? By Kris Gunnars, BSc.

By Kris Gunnars, BSc and Dylan Bailey, MS, RD, FAND.

Below are some alternatives to try. People can make a smoothie at home by using a blender to combine whole pieces of fruit or vegetables with water or juice. They can try experimenting with different fruits and vegetables to find combinations that suit their palate.

Using frozen fruit gives a smoothie the same refreshing chill that soda provides. Some people find the pleasing fizz of sodas difficult to give up. Mixing plain soda water with a little fruit juice and a squeeze of lemon or lime provides a refreshing alternative.

Some juices that work well are cranberry , raspberry and apple , and grape. For more science-backed resources on nutrition, visit our dedicated hub. Chocolate is made from cocoa beans, which naturally contain caffeine.

Due to this caffeine, as well as the stimulating effect of sugar, snacking on chocolate can affect blood sugar levels. Learn more about the health benefits and risks of chocolate here. Carob comes from the fruit pods of the carob tree.

It is naturally sweet and similar in taste and texture to chocolate. Carob is incredibly nutritious and may aid digestion. It also has antioxidant, antifungal, anti-inflammatory, and antibacterial properties.

The pinitol and minerals in carob provide an energizing feeling, similar to the feeling that many people associate with chocolate. A range of carob products is available for purchase online. Store-bought, shelled nuts are a healthful and convenient snack. Nuts are naturally caffeine-free, and they also provide essential healthful fats, minerals, antioxidants, and vitamins.

They are high in protein , which gives a feeling of fullness, and a small handful can provide a similar amount of energy to a small chocolate bar. A range of nut products is available for purchase online. Ginseng is an ingredient in many energy drinks. It has wide use in East Asia, where it has been an important medicinal plant for 2, years.

People commonly use ginseng root and ginseng extract to boost energy, improve memory and concentration, relieve stress and fatigue, and slow the effects of aging.

Anyone wishing to try ginseng as a tea or a supplement should read the product instructions carefully to ensure the correct dosage. A range of ginseng products is available for purchase online. Maca is a cruciferous vegetable broccoli , cabbage , and kale also belong to this group that grows mainly in the Andes in Central Peru.

It is usually available to buy in powder form, so people can easily add it to soups, smoothies, cereals, or baked goods. Research suggests that it can combat tiredness and improve memory and learning , making it a great alternative to caffeine. People can try mixing it with hot milk for an energy-boosting beverage or adding a sprinkle to ice cream.

A range of maca products is available for purchase online. For most people, consuming moderate amounts of coffee is fine as part of a healthful, balanced diet. However, experts advise certain groups of people to avoid caffeine where possible to avoid aggravating existing health conditions or reduce the risk of health complications.

Many alternatives are available for those looking to replace the caffeine in their diet with something more nourishing. Some of these alternatives may not be as readily available as caffeine-laden products, but they can be just as delicious and satisfying.

It is important to be patient when phasing out caffeine, as the body may take time to adjust, and there may be withdrawal symptoms. Scientists have conducted a lot of research into the effects of caffeine in people with depression.

Coffee is the go-to morning beverage for many, while others choose not to drink it for a host of reasons. Like coffee beans, chicory root can be roasted, ground and brewed into a delicious hot beverage.

It tastes very similar to coffee but is caffeine-free. It is also a rich source of inulin. This soluble fiber may aid in digestion and support a healthy gut by promoting the growth of beneficial bacteria — particularly Bifidobacteria and Lactobacilli 1.

In addition, it can stimulate your liver to produce more bile, which may be beneficial for fat digestion 2. Simply brew it like regular coffee grounds — in a filter coffee maker, French press or espresso machine.

Use 2 tablespoons of grounds for every 6 ounces ml of water, or adjust this ratio based on your preferences. Chicory root tastes similar to coffee but is caffeine-free and very high in the beneficial fiber inulin, which may aid in digestion and support a healthy gut. Matcha is a type of green tea made by steaming, drying and grinding the leaves of the Camellia sinensis plant into a fine powder.

In contrast to brewable green tea , you consume the whole leaf. Many of the proposed benefits of matcha are attributed to EGCG. Studies suggest regular green tea consumption may reduce your risk of high blood pressure. These studies used green tea extracts, but the catechin content was similar to the amount found in a cup of matcha.

Green tea has also been associated with reduced weight and body fat, as well as a lower risk of type 2 diabetes 6 , 7. Because you consume the whole leaf, matcha is typically higher in caffeine than regular brewed green tea and sometimes higher than coffee. The amount in each serving can vary widely, with a range of 35— mg per cup 8.

Matcha tea provides an abundance of beneficial antioxidants in a single serving. This warm beverage incorporates invigorating spices such as ginger, cinnamon, turmeric and black pepper. Other common additions include cardamom, vanilla and honey. Besides giving your drink a beautiful golden color, turmeric may have powerful anti-inflammatory properties due to the potent chemical curcumin 9.

Therefore, you may want to consider using whole milk versus fat-free for this drink Golden milk is a rich, caffeine-free alternative to coffee that may have anti-inflammatory effects. Lemon water is a great way to start your day. As an antioxidant, vitamin C plays a role in your immune system and protects your skin from sun damage.

You can also add other fruits and herbs for a variety of flavors — cucumbers, mint , watermelon and basil are some popular options. Lemon water is a simple yet refreshing way to start your day hydrated and with a boost of antioxidants. Yerba mate is a naturally caffeinated herbal tea made from the dried leaves of the South American holly tree, llex paraguriensis One cup ml contains roughly 78 to 80 mg of caffeine , which is similar to the caffeine content in an average cup of coffee Yerba mate is also loaded with beneficial plant compounds that act as antioxidants.

In fact, some studies suggest it may have similar amounts of antioxidants as green tea Additionally, it contains several minerals and vitamins, including riboflavin, thiamine, phosphorus, iron, calcium and vitamins C and B6 It has an acquired taste, which can be described as bitter or smokey.

In the traditional method, yerba mate is prepared in a yerba mate gourd and consumed through a metal straw, adding water as you drink it. To make drinking yerba mate easier, you can also steep the leaves using a tea ball or purchase yerba mate tea bags.

In these cases, just steep the leaves in hot water for 3—5 minutes and enjoy. Despite the purported health benefits of yerba mate, you should drink it in moderation. Studies have linked high, regular intakes of 1—2 liters per day to increased rates of certain types of cancer 18 , Yerba mate provides a similar amount of caffeine to coffee along with riboflavin, thiamine, phosphorus, iron, calcium and vitamins C and E.

Chai tea is a type of black tea blended with strong herbs and spices. Though it contains less caffeine 48 mg than coffee, studies suggest that black tea may still improve mental alertness 20 , 21 , 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 , Healthy Nutrition Sugar detox: how to break sugar addiction January 19, Healthy Nutrition NAD and longevity: How this coenzyme can help you live a better life January 11, SHA MAGAZINE.

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