Caffeine and Anxiety: 7 Alternatives to Regular Coffee
Ready to ditch caffeine-loaded drinks? Here’s why these low-caf or decaf picks can give you an energy boost sans the jitters if you have an anxiety disorder.
Consider golden milk, black tea, chicory root tea, or green tea instead of regular coffee.Nata Poleshchuk/iStock; Bri/Hammond Stocksy; Marc/Tran Stocksy; Canva
Many people turn to caffeine for an energy boost or to help them focus. But if you have an anxiety disorder, you may find that your symptoms spike when you have your favorite coffee or energy drink. The reason? Too much caffeine can worsen symptoms of anxiety disorders, research shows.
“Caffeine is a stimulant that can increase energy and focus, but for some that are sensitive, it can be too stimulating and lead to a hyperactive mind with increased stress and anxiety,” says?Uma Naidoo, MD, a nutritional psychiatrist at Massachusetts General Hospital in Boston and a Harvard Medical School faculty member.
A few factors are at play here, says the psychiatrist Ryan Sultan, MD, an attending physician at NewYork-Presbyterian Hospital and director of the Mental Health Informatics Lab at Columbia University Irving Medical Center in New York City. For starters, caffeine stops your body’s attempt to calm you by blocking adenosine, a brain chemical that promotes relaxation and sleepiness. It also stimulates the release of adrenaline, a hormone that triggers your body’s fight-or-flight response.
“This surge can mimic anxiety symptoms, such as increased heart rate, jitteriness, and heightened alertness,” Dr. Sultan says. As a result, people with anxiety disorders are often encouraged to limit how much caffeine they consume.
In general, the U.S. Food and Drug Administration (FDA) recommends no more than 400 milligrams (mg) of caffeine per day. That equals about four or five cups of coffee. But for people with anxiety, this may be far too much, says?Whitney Linsenmeyer, PhD, RD, a spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition and dietetics at Saint Louis University in Missouri.
Low doses of caffeine are considered to be between 50 mg and 200 mg.?As for exactly how much caffeine is too much for those with anxiety disorders, it often varies from person to person. Some may find they can still have some caffeine without aggravating their symptoms, while others may need to stay away from it altogether. “I always recommend people listen to their body when it comes to caffeine,” says Dr. Naidoo.
Whether you’d like to limit your caffeine intake or avoid it altogether, here’s a look at seven low-caf or decaf alternatives for an energy boost without the added jitters.
1. Half-Caf or Decaf Coffee
If you love the taste and ritual of having a hot cup of coffee in the morning, you can always try half-caf or decaf instead of regular coffee, says Dr. Linsenmeyer. Half-caf coffee has about 40 to 50 mg of caffeine, while decaffeinated coffee has an even smaller amount — between 2 and 15 mg per cup, she says. Fully caffeinated coffee has nearly 100 mg of caffeine per cup.
Try making the switch to see how your body reacts. If you usually have multiple cups of coffee a day, consider weaning down to one to two cups a day, along with plenty of water to stay hydrated. “Savor your coffee, drink it slowly. This will slow the rate of caffeine absorption into the bloodstream,” she says.
2. Black Tea
If you want to shift away from coffee entirely, consider trying black tea instead, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition in Ohio.
Black tea, which comes from the Camellia sinensis plant, comes with a host of health benefits, like fighting inflammation, improving cardiovascular health, and boosting your immune system.
Keep in mind, though, that one 8-ounce cup of black tea has about 30 to 50 mg of caffeine.?“These items still do have caffeine so I recommend one serving per day, and for those that are less sensitive, you could increase to two to three servings based on how you feel,” Zumpano says. If it’s energizing you to take on the day, that likely means you can tolerate the cup (or cups) well. But if you’re stressed and anxious, you’re better off decreasing how many cups of tea you’re drinking.
Keep an eye on how much milk, cream, or sugar you’re adding to your black tea, too. “Calories can add up quickly,” Zumpano says.
3. Green Tea
Green tea is not only low-caf, but it’s also rich in antioxidants like L-theanine and epigallocatechin-3-gallate (EGCG), both of which help boost energy levels, say Zumpano and Naidoo.
A single cup of green tea has about 29 mg of caffeine, which is far less than what you’d find in a cup of coffee (nearly 100 mg per cup).
Research suggests green tea helps with mental alertness. One study, for example, found that drinking green tea aids in cognition and brain function, and helps reduce anxiety.?Another study suggested that green tea is linked to lower levels of health markers tied to dementia.
Aside from the energy boost you’ll get from a cup of green tea, it could also aid in weight loss, lowering blood sugar levels, and preventing cancer.
4. Ginseng
Ginseng is a caffeine-free herb that’s historically been used in Asia, but has become increasingly popular in other parts of the world. “It’s a traditional medicinal herb that has been used to enhance mental clarity and energy levels,” Sultan says.
Korean red ginseng may be associated with a boost in cognitive function, while American ginseng may help improve memory, thinking, and reasoning. It may also help bolster the immune system and aid in heart health, circulation, and digestion.
You can either drink it as a tea or take it as a pill in pure powdered form. Powdered forms tend to have stronger effects than teas.
5. Chicory Root Tea
Chicory root tea is an increasingly popular alternative to coffee, Linsenmeyer says. It has a similar taste but with a much subtler energy jolt because it’s caffeine-free. It’s also prepared in the same way as coffee beans. The root is roasted and ground so that it’s ready to be brewed, she says.
Along with drinking it on its own, you could add chicory root tea to your half-caf or decaf cup of coffee to enhance the flavor without any extra caffeine.
Studies have noted chicory’s wide range of health benefits — it’s an antioxidant and has anti-inflammatory and antimicrobial effects. However, pregnant and breastfeeding people should ask their doctor before trying chicory root tea because research on its safety in these circumstances is limited.
6. Turmeric Latte or ‘Golden Milk’
If you’re in the habit of sipping a warm beverage in the morning, consider trying a golden milk recipe, which both Naidoo and Zumpano recommend as a completely caffeine-free alternative to coffee.
Golden milk brings together spices — namely turmeric and black pepper — but you can add cinnamon, ginger, cardamom, vanilla, and honey to sweeten it. “It’s naturally energizing, and incorporating cayenne pepper or a square of extra dark chocolate can also support energy levels,” Naidoo says.
When it’s all warmed up in a pan, the milk becomes a golden color. Its main ingredient, turmeric, is also a powerful anti-inflammatory superfood, while black pepper increases your body’s ability to absorb the spice, Naidoo says.
7. B Vitamins
Instead of downing coffee or an energy drink, consider taking vitamin B — specifically B6, B9 (folate), and B12 — says Sultan. B vitamins are a great alternative because they can help lessen fatigue, he says.
What’s more, research suggests B vitamins are essential for all aspects of brain function, including improved cognitive performance and attention.?“Evidence suggests that B vitamins can reduce homocysteine levels (an amino acid that can damage arteries), potentially slowing cognitive decline and improving mood,” Sultan says.
Be sure to clear any new supplements you try with your doctor first. If you prefer not to take a supplement, you can fill up on B vitamins naturally through foods like dark leafy greens, beans, nuts, sunflower seeds, tuna, salmon, meats, and beef liver.
The Takeaway
Studies show high amounts of caffeine can worsen symptoms of anxiety disorders. That’s why it’s important for people with these conditions to limit how much caffeine they consume or avoid it altogether. Some low-caf and decaf alternatives to high-caffeine drinks include black tea, green tea, chicory root tea, or golden milk.
Editorial Sources and Fact-Checking
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.?She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's?Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Carmen Chai is a Canadian journalist and award-winning health reporter. Her interests include emerging medical research, exercise, nutrition, mental health, and maternal and pediatric health. She has covered global healthcare issues, including outbreaks of the Ebola and Zika viruses, anti-vaccination movements, and chronic diseases like obesity and Alzheimer’s.
Chai was a national health reporter at Global News in Toronto for 5 years, where she won multiple awards, including the Canadian Medical Association award for health reporting. Her work has also appeared in the Toronto Star, Vancouver Province, and the National Post. She received a bachelor’s degree in journalism from Ryerson University in Toronto.
