Trying to cut down on coffee? Get an energy boost from these caffeine-free alternatives

For many of us, coffee is an essential part of our day. But there are ways of getting the energy-boosting benefitsof coffee from other healthy, caffeine-free alternatives, without the pesky side effects. 

Have you ever felt like you really needed a coffee to cope with a particularly busy day, or to give you an energy boost to kickstart your morning? Well you are most certainly not alone. According to the British Coffee Association, coffee is the most popular drink worldwide, and in the UK alone we drink “approximately 95 million cups of coffee per day.”

And we’re not just talking your bog-standard instant, either. From trends like TikTok’s protein coffee and Instagram’s whipped Dalgona, to espresso martini’s and flavoured iced coffees – it seems we can drink it for every season and occasion. 

However, while it is often tempting to reach for a cup when we’re at a low ebb, there are unfortunate side effects that many long-term coffee drinkers have to contend with. We recently delved a little deeper into just how much coffee is too much coffee, and it’s worth checking out.

So, if you feel like you might be a little too reliant on the nation’s favourite caffeinated beverage, there’s no need to worry too much. We’ve asked nutrition experts for their insights into coffee’s adverse effects, and alternative ways to experience the benefits. 

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Why consider cutting down on coffee?

While coffee does make us feel more awake, this alertness is caused by the caffeine in it triggering your body’s fight or flight mode and releasing adrenaline, according to holistic nutritionist and health coach Cheryl Telfer. “Constantly drinking caffeine can lead to adrenal fatigue,” she continues, which in turn can cause “chronic migraines, raised blood pressure, hormone imbalances, anxiety, stress and disrupted sleep.”

Certified Health Education Specialist and registered yoga teacher Brielle Merchant goes on to say that drinking too much coffee can also cause you to become over-reliant on the caffeine in it to keep you going throughout the day.

How might alternatives to coffee be better for you?

Thankfully, there are ways to avoid these side effects from your daily energy fix, by looking to healthier, caffeine-free alternatives to coffee. As Brielle tells us, these are far less likely to “build up the reliance on caffeine that some people experience when drinking coffee regularly,” and they can also “provide nutritional benefits beyond boosting your energy.”

As Cheryl explains, “some of the benefits of drinking coffee come from the polyphenols in it,” which “are an antioxidant with potential health benefits that include treating digestion issues and preventing diabetes and cardiovascular diseases.” However, there are plenty of other energising food and drink options that also contain polyphenols. 

What are some alternatives to coffee that will give you an energy boost?

Cheryl tells us that “fresh vegetable and fruit juices, for example, are really nourishing for the body and energise you quicker.” This has to do with the fact that “they don’t contain fibre,” which means that the energy-rich “vitamins, minerals and fructose within these fruits and vegetables will enter the bloodstream quicker.”

“Adaptogenic herbs” such as ginseng and Rhodiola rosea are another good option, because they “help increase energy and enhance your mental functions and physical stamina.”

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Brielle also recommends “apples, bananas, carb-rich foods like oatmeal, protein-rich food like beans, and nuts such as walnuts” as healthier alternatives to coffee. Having a “diverse diet” full of whole foods such as these “will aid in helping overall energy throughout the day,” says Cheryl. 

Are there any other benefits to getting your energy fix from alternative sources?

One of the greatest benefits of switching out the coffee for healthier, decaffeinated alternatives is that it will help you avoid that dreaded adrenal fatigue. Cheryl explains that this in turn “will help with avoiding addictive behaviours that can come with physically and emotionally relying on one food for an energy boost.” This is important because physically, this sort of dependence “is taxing on the body, causing hormonal imbalances,” and “emotionally it is important not to let any food feel like it has a hold on you.” 

Not ready to totally give coffee the kick? These natural alternatives have up to 50% less caffeine than coffee, taste great and will give you the boost you crave. 

• The Energy Blend Shroom Coffee

  This natural blend gives you a caffeine boost without the crash. It contains less than half the amount of caffeine compared to a regular cup of coffee is made from a mix of Arabica Coffee, Maca and dual-extracted Chaga, Cordyceps & Lion’s Mane Mushrooms to kick-start your morning or to power through your afternoon.

  Shop The Energy Blend Shroom Coffee, £34.99

  Buy now

• Energy Bomb Organic Superfood Mix

  This all natural and nutrient-dense superfood is an excellent source of antioxidants (ORAC 16500 μmol TE) and caffeine (39mg/5g). The mix is high in vitamins and minerals, such as Vitamin A, Calcium, Iron, Potassium and Zinc. It has a slightly nutty, berry taste and is great on its own or mixed into smoothies. 

  Shop Energy Bomb Organic Superfood Mix, £24.90

  Buy now

• Yerba Mate Tea Bags

  Containing a concentration of caffeine, Yerba Mate is widely consumed throughout South America, with 90% of Argentinian adults drinking it in the morning rather than coffee. Unlike coffee, Yerba Mate doesn’t contain concentrated levels of tannin; this means it can be strong but doesn’t get bitter like coffee. It’s also less likely to cause jitters or stomach upsets.

  Shop Yerba Mate Tea Bags, £2.79 (for 10)

  Buy now

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