How to Get Energy Without Caffeine

Some people (like Michael Pollan in his new book, This Is Your Mind on Plants) have argued that caffeine powers the modern workforce. If you agree, you probably see your morning cup as an absolute must. But we promise, there are ways to sharpen your mind and get your energy flowing that don’t start with coffee or tea, and exploring those alternatives may offer some amazing benefits. Without caffeine—or with less caffeine—you won’t suffer the same afternoon crash, sleep disruptions, jitters, or stained teeth.

If caffeine doesn’t agree with you for any of those reasons, or you just have a gut feeling you’re overdoing it, then read our tips below for scaling back and learn how to get energy without caffeine. Quitting is not exactly easy, but it is manageable.

Think Through Your Timing

Let’s get the bad news out of the way. If your morning latte or chai is a daily habit, you’re probably going to experience something like withdrawal. According to Cleveland Clinic, caffeine withdrawal symptoms last about two to nine days and might include:

• Headaches
• Fatigue
• Difficulty concentrating
• Nausea
• Muscle aches
• Irritability

Depending on your job, muscling your way through the side effects during the work week could be pretty difficult. It might make more sense to start on a Friday, weekend, or vacation, when you’re freer to nap off a headache or just veg out.

How to Taper Off Caffeine

Going cold turkey isn’t for everyone, especially if you’re used to a high daily dose of caffeine. How high is high? Well, it’s safe to have up to 400 mg per day—the equivalent of about four cups of coffee—according to the Mayo Clinic. If you’re over or near that threshold, then you’d probably benefit from scaling back slowly.

The average American has about 150 mg of caffeine per day, but even for people with pretty moderate caffeine intake, tapering off gradually can mean fewer side effects. Below, check out our list of popular sips for starting the day and how much caffeine is in each, so you can decide what belongs in your mug.

Coffee

The caffeine in coffee varies, but generally, there’s about 95 mg per cup. It really depends on the blend [1]. Lighter roasts are more caffeinated than darker roasts, and instant coffee has less caffeine than your typical pour-over.

For earthy flavor and a manageable energy boost, try Whole Bean Organic French Roast Coffee from Thrive Market Goods. It’s a great way to get energy fast.

Black Tea

Black teas have about 47 mg of caffeine per cup [2]. The hotter the water and the longer the steep time, the more caffeine in each sip [3].

For a rich, dark brew to help you transition from coffee, try Organic Assam Black Loose Leaf Tea from Thrive Market Goods.

Green Tea

With their characteristic herbaceous flavor, green teas have about 28 mg of caffeine per serving [4], although matcha has somewhat more—up to about 88 mg per serving [5].

For a pick-me-up with a side of antioxidants, try Organic Darjeeling Green Loose Leaf Tea from Thrive Market Goods.

Kombucha

Thanks to its effervescence and tangy flavor, kombucha is invigorating without being super caffeinated. Humm Kombucha, for example, has 14 mg of caffeine per serving, while Revive Drinks’ Cherry Hibiscus flavor has no caffeine at all. Bonus: The probiotic content of kombucha supports digestion [6].

For refreshing sips that are nearly caffeine-free, try Blood Orange Zero Sugar Kombucha from Humm Kombucha.

Botanical Blends

Coffee is appealing, in part, because it allows for a soothing daily ritual. You can preserve your routine and kick caffeine with other brews and blends. Moringa tea and maca powder, for example, are thought to boost energy, while chicory root boasts a rich and bittersweet flavor similar to coffee’s.

For a warm cup with a robust flavor similar to coffee’s, sans the caffeine, try Mocha Chicory Coffee Alternative from Teeccino.

Whatever You Do, Stay Hydrated

If you’re asking how to get energy without caffeine, you need to remember water! If you’re feeling fatigued, struggling to concentrate, or battling a headache, caffeine withdrawal might not be to blame. Instead, you might be feeling the effects of dehydration [7]. If you’re feeling thirsty, dehydration has already set in, so try to get ahead of your thirst with your drinking.

How much water does an adult need each day? The answer varies. If you’re exercising, in a hot environment, or drinking alcohol, you’ll need to up your water intake. The folks at Harvard Medical School recommend four to six cups as a baseline. Keep up your hydration habit, and cutting back on caffeine will be that much easier.

When in Doubt, Go Back to Basics

If you’re quitting coffee, you’re going to need another source of energy. Our extensive research has revealed that some of the best ways to get energy without caffeine are…healthy food, sleep, and exercise.

Insights on each of those things could fill up their own blog post, but below are some quick pointers to get you started. Here’s how to get energy fast:

Eat Right

• Have small meals throughout the day
• Focus on whole grains and proteins
• Integrate energy-rich superfoods, like nuts

For an effortless brainpower boost, try Dark Cacao Superfood Nut Blend from Living Intentions.

Sleep Better

• Get 7 or more hours of sleep each night
• Put away your electronics an hour before bed
• Try melatonin for better rest [8]

For an herbal remedy that may reduce the time it takes to fall asleep, try Melatonin Lozenges For Sleep from Kindroot.

Get Moving

It may sound counterintuitive, but one of the best ways to get energy fast is to work out.

• Aim for 30 minutes of moderate activity each day
• Do a quick workout if you’re pressed for time
• Enjoy better sleep as a result

For an electrolyte supplement to help your body recover after exercise, try Watermelon Effervescent Electrolyte Supplement from Nuun.

Hop in a cold shower

If you find yourself struggling to get going in the morning or hitting an afternoon slump, hopping into a quick cold shower could boost your energy. The icy water will send a jolt to your system and increase your circulation as your body tries to regulate its temperature. Cold showers send signals to your brain and increase endorphin levels [9], and a 2008 study showed they may actually help reduce symptoms of depression.

Spend time outdoors

Spending more time in the sun could help improve our energy and focus without caffeine. When exposed to sunlight, we produce more of the feel-good hormone serotonin which plays a role in regulating our mood and emotions [10]. A 2009 study showed spending more time in the sun may be associated with increased cognitive function. If your energy is feeling low mid-day, try opening up a window or taking a quick walk for a pick-me-up.

Try Supplements (Under Your Doctor’s Supervision)

There are lots of supplements that are marketed as caffeine-free energy-boosters, yet many of them are not only ineffective, but also unsafe. Thankfully, all the supplements you’ll find on our site are rigorously tested for potency and purity.

Although no supplement feels quite like a cup of coffee, you can get energy without caffeine. The options below have benefits that’ll give you a spring in your step. If you’re not sure whether a new supplement is right for you, consult with your doctor before you take your first dose.

Rhodiola Rosea

• Helps the body respond to stress
• Supports the body’s energy levels [11]

For vegan capsules to support your stamina, try Rhodiola Rosea from Gaia Herbs.

Beetroot Powder

• Boosts athletic performance [12]
• May improve brain function [13]

For an effortless way to eat your veggies, try Beet Powder from Love Beets.

Ginkgo Leaf

• May support alertness [14]
• Might have a calming effect

Even with all the tips above, the prospect of quitting (or reducing) caffeine might be daunting. If you’re looking to get energy without caffeine, try cutting back and experimenting with some of these alternatives. If you know what to expect and how to take care of yourself, the transition period will be much smoother. When it’s all done, you’ll be left with the benefits: better sleep, less anxiety, and stable energy throughout the day.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.