Find Out About Caffeine's Negative Effects and Discover Natural Alternatives

Worried about caffeine's side effects? It turns out you have options for something hot and satisfying when you want to avoid the usual cup of coffee.

By: Leesa Morales, MScN

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When Caffeine Feels Like a Necessity

Just the thought of coffee may be motivating you to get out of bed in the morning, but are the side effects keeping you awake or contributing other disruptive symptoms to your day? Find out here, and take a few ideas with you for what to sip on instead.

Symptoms of Drinking Too Much Caffeine

Coffee is one of the richest sources of caffeine, yet the amount of caffeine is highly variable, with just one cup ranging between 30mg and 175mg. Ever wonder why a cup, or three, might affect you differently from time to time? Paul Nestadt, M.D., assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine, states that the most common side effects of drinking too much caffeine include: jitteriness, headaches, digestive problems, insomnia and urinary frequency or urgency.

Caffeine and Anxiety

Caffeine may also worsen anxiety and increase the frequency of panic attacks in vulnerable individuals. “Studies have shown that people who already have an anxiety disorder are much more sensitive to these effects of caffeine, so I usually recommend my patients who are having trouble with anxiety or panic to try and cut down on or eliminate caffeine,” says Nestadt.

The Other Side of Energized: Fatigue

“Coffee, tea and other caffeinated beverages are known to boost energy levels in the short term, however they can also have the opposite effect by leading to rebound fatigue after the caffeine leaves your system,” says professor Elad Tako of Cornell University School of Food Science. One review of 41 studies in the Journal of Caffeine Research found that although caffeinated energy drinks increased alertness and improved mood for several hours, participants were often more tired than usual the following day.

Alternative: Green Tea

For a milder approach to caffeine, try one of the 20 green tea varieties available on the market. While green tea still contains a small amount of caffeine (generally 30-50mg per cup), you will also benefit from the L-theanine provided, which has a relaxing effect on the brain, according to Trends in Food Science & Technology. Try it hot or iced, sweetened with honey, brightened with lemon or pure and simple. You’ll begin to notice the subtle nuance in flavor between varieties and likely find your favorite.

Alternative: Herbal Tea

For a soothing alternative to coffee, herbal tea offers a rainbow of naturally caffeine-free options. Typically made from dried herbs, flowers, spices or bark, herbal teas can be light and refreshing, or rich and dark, the latter which holds up well with cream. To replace your morning cup of joe in the most seamless way, choose roasted dandelion, chicory or herbal chai.

Alternative: Look to the Spice Cabinet

When you don’t have any herbal tea on hand, you can also look to the spice cabinet. One of my favorite hot drinks that also soothes digestion is a mixture of dried fennel seeds and ginger, brewed with hot water. The ratio is 1 tablespoon ground or grated ginger, 1 tablespoon dried fennel seeds and 2 cups hot water. Sweeten with raw honey, if desired.

Alternative: Golden Milk

Turmeric, cinnamon, and ginger combine with milk and honey to create a vibrant, Indian-inspired drink that can be enjoyed hot and frothy or cool over ice. You won’t get a caffeine buzz from this concoction, so it would make a great swap for your afternoon drink while you shift down on coffee.

Alternative: Superfood Latte

Powders made from colorful superfoods like beetroot, goji berry, butterfly pea flower, ube potato, matcha, and blue spirulina, to name a few, are making vibrant waves in the natural wellness world. One of the easiest ways to spot an antioxidant-rich food is to take notice of its bright color. Add these adaptogenic superfoods to your routine by swapping out one cup of coffee for a homemade latte: whisk or blend 1⁄2 teaspoon powder of your choice, 1 cup milk or water and 1 teaspoon raw honey until thoroughly combined. Serve hot or over ice.

Alternative: Oat Milk Matcha

Oat Milk Matcha is a delightful alternative to coffee for a morning caffeine lift. Add 1 cup warm oat milk, 1 teaspoon matcha powder, 1 teaspoon raw honey and 1 scoop collagen to a blender. Process until frothy, and serve in your favorite mug. Top with rose petals and bee pollen for an extra special ritual.

Reduce Your Intake

If you’re not ready to give up coffee just yet, try ordering decaf, which will have a significantly lower caffeine content at about 15mg per cup. In the meantime, Tako shares a few helpful tips to reduce the symptoms of caffeine from interfering with your day. “Though limited research is available, many anecdotal reports claim that drinking water helps relieve caffeine-induced jitters. This could be because dehydration may make symptoms worse. Therefore, it may help to increase your water intake while you wait for the caffeine to leave your system.” Tako also cites that light movement such as walking, deep breathing, meditation and eating fiber-rich foods may also improve your resilience to the negative side effects of caffeine.

Find Out About Caffeine's Negative Effects and Discover Natural Alternatives

Related To:

Shop This Look

When Caffeine Feels Like a Necessity

Symptoms of Drinking Too Much Caffeine

Caffeine and Anxiety

The Other Side of Energized: Fatigue

Alternative: Green Tea

Alternative: Herbal Tea

Alternative: Look to the Spice Cabinet

Alternative: Golden Milk

Alternative: Superfood Latte

Alternative: Oat Milk Matcha

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