6 Natural Energy Boosters Without Caffeine

| WRITTEN BY: Patricia Bannan, MS, RDN
almonds, avocado, spinach, lemon, pineapple, and honey green smoothie for natural energy and to boost libido

Give your mind and body a wake-up call without the jitters with these 6 caffeine-free natural energy boosters. 

Whether you are trying to cut back, cut out, or you simply don’t like the way caffeine makes you feel, there are many reasons you may be looking for caffeine-free ways to boost energy. These alternatives can help you shake off that sluggish feeling naturally.


While eggs may not be the first coffee alternative you think of, adding them to your first meal of the day may help you fight off the urge to go straight back to bed. Eggs contain high-quality protein, fats, and B vitamins, all of which can help keep energy levels stable. Both protein and fat are key components to keeping hunger at bay, which can power you through until lunchtime. 

The B vitamins in eggs, such as thiamin, riboflavin, folate, B12, and B6 are required for energy production in the body, as well as brain function, and cell metabolism. Plus, you’ll get the added bonus for eye health with the antioxidants lutein and zeaxanthin that are found in the yolk.

Start your day on a satisfying note with these Baked Eggs with Brussels Sprouts, Spinach, and Leeks.

Healthy Fats

Much like protein, healthy fats are satisfying and filling. They can also help slow down digestion, which can help prevent blood sugar spikes and crashes so you aren’t left you feeling sluggish and exhausted. Sources of healthy fats like avocados, almonds, pumpkin seeds, and nut butters also contain fiber, which helps keep you fuller for longer, and B vitamins for an extra natural energy boost.

And let’s not forget omega-3s! They’re one of the most important types of healthy fats. They offer powerful benefits including reducing inflammation and potentially boosting cognitive function. Sounds like a great recipe for a boost of energy.

Get a dose of healthy fats, coconut water, and greens all in one glass with this Avocado Pineapple Green Smoothie.


Instead of reaching for a cup of coffee, a brisk walk around the neighborhood can be just what you need to fully wake up in the morning. Research shows that as little as 20 minutes of low to moderate exercise, such as a fast-paced walk or biking three times a week, can increase energy levels, and decrease fatigue. The fresh air and beautiful morning light are also sure to give you a natural pick-me-up. 

woman in yoga pose on wood floor as natural energy boosterIf you’re feeling the afternoon slump, getting up for a walk, doing jumping jacks, or even doing a few simple stretches can be just enough to power you through the rest of the day.

Is exercise a part of your New Year’s goals? Here are 5 strategies to help you stick with it.


Staying hydrated each day is important for many functions in the body, as well as keeping energy levels up. Dehydration can slow down bodily functions, which ultimately leads you to feel tired and sluggish. Drink a large glass of water first thing in the morning to kickstart the day, and keep a water bottle handy throughout the day to make staying hydrated an easier priority. Aim to get about 12-16 cups of water per day.

Water not only is a natural energy booster, but it can also help digestion. Read on to learn about 5 Ways to Improve Your Digestion.


Adding oatmeal to your breakfast routine may be just what you need to get your energy levels up in the morning. Oats are a whole grain rich in soluble fiber, which helps to both fill you up and slow down digestion to keep blood sugar levels at a happy and healthy level. Oats also contain B vitamins, and minerals such as iron and manganese, all of which are crucial to energy production in the body.

Have you already tried oatmeal in the morning but found yourself starving within the hour? Give it another try and make sure you’re adding in some wholesome toppings to round out the meal. Some nuts and berries can go a long way.

Take the power of whole grains and healthy fats with you on the go with these Blueberry Power Muffins.

Peppermint: Essential Oils & Tea

Peppermint oil has been shown to have beneficial effects on energy levels and can help fight off daytime sleepiness. If you want even more of a boost, diffusing peppermint oil may help improve focus, as well as relieve tension. 

While it may not give you quite the same kick as coffee, sipping on a cup of peppermint tea can help keep fatigue at bay. It’s also great post-meal to both hydrate you and cleanse your palate. 

How many of these 10 Everyday Ailments did you know could be soothed by tea?

Which of these natural energy boosters would you go for first?


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