15 Best Healthy Alternatives for Energy Drinks, According to a Dietitian

Instead of chugging a sugary energy drink at your desk or before you head to the gym, consider one of several healthy alternatives for energy drinks.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Aug 13, 2025

Need A Boost? Here Are The Top 7 Healthy Alternatives for Energy Drinks

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For many, energy drinks offer a mid-afternoon pick-me-up or a burst of energy during a night shift at work. But over the years, ample research has revealed that energy drinks are, in fact, not good for your health. Luckily, there are many delicious and healthy beverage alternatives available that can help you stay awake without compromising your nutrition.

With that in mind, why not consider a healthier substitute for energy drinks? Here’s my dietitian-recommended list of alternative beverages to support your energy levels:

Greens powder
Green tea
Yerba mate
Fresh juice
Coffee
Matcha
Dark chocolate
Coconut water
Kombucha
Ginseng tea
Chia seed water
Protein shake
Probiotic soda
Kefir
Sports drinks

15 Best Healthy Energy Drink Alternatives

If the fact that energy drinks aren’t good for you is a hard pill to swallow, don’t worry, as there are plenty of healthy alternatives that you may enjoy. Check out my favorite healthy energy drinks below:

1. Greens Powder

Drinking a greens powder can support energy by providing your body with the vitamins, minerals, nutrients, and antioxidants it needs. There are numerous high-quality greens powders on the market filled with potent leafy greens and superfoods, making it easy to add nutrition to your smoothies, fresh juices, or protein shakes.

The best greens powders contain:

Energy-supporting vitamins and minerals like B vitamins, magnesium, iron, and zinc
Digestive enzymes that help break down food and convert it into energy
Probiotics that support nutrient absorption, which is essential for energy production

Live it Up Super Greens, for example, is incredibly easy to consume and is made with organic vegetables. From whole-leaf wheatgrass, spirulina, and broccoli to alfalfa leaf, peppermint, ginger root, and spinach, the ingredients in this powder are known to help maintain energy and your overall health. Live it Up is free from caffeine, sugar, added fillers, and artificial sweeteners.

Additionally, many different ingredients in green dietary supplements can aid digestion and gut health, support immunity, and help inflammation. However, super greens should be consumed regularly to achieve these possible benefits, and taking a greens powder is not a replacement for properly incorporating whole vegetables into your diet.

Bottom Line: In the long run, a beverage containing greens powder can benefit your body far more than a sugary, caffeinated energy drink. It can help fill gaps in your diet and maintain energy levels.

2. Green Tea

When most people think of tea, they think of it as coffee’s less exciting, boring sister. However, in reality, green tea can be a delicious alternative to coffee. In fact, it contains less caffeine than coffee, so it may help give you an energy boost without that jittery feeling.

A cup of green tea contains:

Roughly 30 milligrams of caffeine (less than a third of the caffeine content of coffee)
Antioxidants that help protect the mitochondria, which are responsible for the cells’ energy production
Amino acid L-theanine, which may help you feel more alert

A high-quality green tea contains numerous antioxidants and minerals that may help clear your skin, support brain function, and even aid in healthy weight management. Plus, a box of green tea is much more affordable than a box of energy drinks, so you’ll also be saving money.

Bottom Line: Unlike energy drinks, green tea contains no calories, synthetic additives, or artificial sweeteners, and it can provide a significant amount of antioxidants that may help maintain alertness.

3. Yerba Mate

Pronounced “yehr-ba mah-tay,” this antioxidant and nutrient-rich superfood can be consumed like tea. The superfood comes from South America, but it is now very popular worldwide because it is a great alternative to energy drinks. It’s rich in antioxidants and can assist with energy and mental focus.

Yerba mate contains:

Xanthines, such as natural caffeine and theobromine, which act as natural stimulants
Saponins that may support physical performance
Polyphenols, including caffeoyl derivatives, that can support metabolism and may help maintain energy levels

Yerba mate is easy to prepare, inexpensive, and can be found at grocery stores. You can consume it hot or cold. It can be brewed as strongly as coffee, but it isn’t as acidic.

However, because it is a stimulant, it is recommended to speak with your doctor before adding this beverage to your diet to ensure it is safe for your specific health profile. It should not be consumed in high doses for extended periods, and it could cause an upset stomach.

Bottom Line: A cup of yerba mate has roughly the same amount of caffeine as a cup of coffee, so if you’re sensitive to stimulants, drink this tea in moderation.

4. Fresh Juice

The next option is not to be confused with the containers of orange or apple juice found in stores. Freshly squeezed juices, not from concentrate, are prime energy drink alternatives because they can help with energy without caffeine. Depending on how much free time you have, you can even make your juice at home with a juicer and tons of fresh fruit and veggies.

A common misconception is that caffeine is needed to help your body produce energy. But in reality, our bodies make energy from the foods we consume, so it’s important to stay away from sugary beverages, as a crash usually follows these.

Fresh juice can contain:

Citrus fruits that are rich in B vitamins, vitamin C, and potassium, which can help balance energy levels
Leafy greens with energy-supporting vitamins and minerals like vitamins A, K, and C, as well as magnesium, iron, and folate
Natural sugars that can provide sustained energy

The antioxidants in fresh fruit juice can help promote a balanced immune response and help maintain energy levels.

However, lots of the fiber is removed when a fruit or vegetable is juiced, and fresh juice can also be expensive and time-consuming to make yourself.

Bottom Line: Fresh juice, and not juices from concentrate, can be packed with antioxidants, vitamins, and nutrients and can give you some energy support.

5. Coffee

Now, what about coffee beans? When consumed in moderation, coffee can be good for you. In small amounts, it’s still considered better than sugary energy drinks and may have the potential to support brain function and the nervous system.

A cup of regular coffee contains:

Around 95 milligrams of caffeine, which is a central nervous system stimulant that can help increase energy levels and enhance physical performance
Phenolic acids, such as chlorogenic acid, that support metabolism and help balance energy levels

Instead of pouring a cup of coffee multiple times a day, try having one cup in the morning without added sweeteners or high-calorie creams. It is much healthier to eliminate any added processed sugar and replace it with honey or agave syrup. While you may not be crazy about black coffee or a healthier version of coffee at first, be patient, as it can take months to form a new habit.

Coffee can support your energy levels, tastes delicious when mixed with your choice of milk, and can be consumed either cold or hot.

However, high caffeine intake is habit-forming, can make some people feel anxious or jittery, and may cause digestive issues. Also, if you don’t make it at home or work, it can get expensive.

Bottom Line: While a natural alternative to energy drinks, coffee should be consumed in moderation and ideally without the addition of sugary creams and sweeteners.

6. Matcha

Matcha is a variation of green tea and has become a popular coffee alternative over the past few years. Matcha powder can be blended into milk or dairy alternatives, but to reap all the potential benefits, it’s best to mix it with hot water.

Matcha contains:

L-theanine, which helps support alertness and energy without the crash
Epigallocatechin gallate (EGCG), a polyphenol that may support greater energy metabolism
Various antioxidant properties that help protect the mitochondria

Matcha contains antioxidants, such as polyphenols, which can help regulate your energy and give your skin a radiant glow. It is delicious when prepared correctly and is packed with many possible health benefits.

However, it can be more expensive than other healthy alternatives in comparison to energy drinks. Matcha products that aren’t high-quality could also contain contaminants.

Bottom Line: Matcha is a great alternative to energy drinks (and even coffee) because it slows down the absorption of caffeine in your body, helping to prevent energy spikes and crashes.

7. Dark Chocolate

While it’s not a beverage, a few squares of dark chocolate can help maintain energy and promote cognitive function. For example, dark chocolate contains a chemical called theobromine, which is responsible for energy production and mood balance after consumption.

Dark chocolate contains:

Cocoa flavanols, which can lower feelings of fatigue
Natural stimulants, like caffeine and theobromine, that can support energy levels and alertness
Antioxidants, which fight against oxidative stress, defend against free, radicals, and help with stress and brain function

It can perfectly accompany your afternoon cup of green tea or coffee. Like all delicious things, dark chocolate should be consumed in moderation because it can be high in calories and sugar, depending on the type you purchase.

Bottom Line: Dark chocolate is delicious and full of antioxidants, but it’s important not to go overboard. All you need is a few squares to help sustain your energy output when you’re tired.

8. Coconut Water

Coconut water is a juice found inside young, green coconuts. It's a clear liquid with impressive hydrating and nutritional properties that's popular among athletes and health-conscious individuals. In contrast to energy drinks that are high in sugar and artificial ingredients, coconut water is rich in electrolytes that can support muscle function and maintain fluid balance in the body.

Coconut water contains:

Electrolytes, including potassium, sodium, and magnesium, which help prevent dehydration and fatigue
Carbohydrates, such as glucose and fructose, that act as a source of energy
Antioxidants that help prevent oxidative stress, which can harm the mitochondria

With its low-calorie count (45 to 60 calories per 8-ounce serving), absence of added sugars, and delicious taste, coconut water delivers powerful nutrients without causing crashes or side effects typically associated with energy drinks.

Bottom Line: Coconut water is a nutrient-rich and hydrating alternative to energy drinks, providing electrolytes and antioxidants without the unhealthy ingredients. Be sure to consume in moderation, though, as coconut water can have laxative effects for some people.

Did You Know? Carbohydrates play a key role in energy production. When you consume food or beverages that contain carbohydrates, your body breaks them down into glucose, which acts as a source of fuel for your cells. It’s best to consume complex carbohydrates from whole foods rather than simple carbohydrates from sugary drinks and processed foods.

9. Kombucha

Kombucha is a fermented tea drink that has gained a huge following in recent years, it’s produced by fermenting green or black tea with a symbiotic culture of bacteria and yeast for one to three weeks.

Kombucha contains:

Probiotics that support gut health, which can indirectly impact energy levels
B vitamins that help with energy maintenance
A small amount of caffeine, approximately 10-15 mg per 8-ounce serving

To achieve the best effects that can help with your energy levels, choose a kombucha product with minimal added sugars and no artificial ingredients. You can also make kombucha at home, giving you complete control over the ingredients and sugar content.

Note that the fermentation process naturally produces a minor amount of alcohol (less than 0.5%), so if you’re avoiding alcohol, this may not be a suitable option for you.

Bottom Line: Kombucha is a probiotic and antioxidant-rich alternative to energy drinks, providing a gentle yet potent aid to your body’s energy production through naturally occurring caffeine.

Did You Know? Research suggests that consuming multiple strains of different probiotics may be more beneficial to your gut health and digestive tract than single strains. When searching for the best kombucha, look for one with multi-strain probiotics.

10. Ginseng Tea

Made from the roots of the ginseng plant, ginseng tea offers a natural energy aid without relying on caffeine or sugar found in traditional energy drinks. Ginseng is an adaptogenic herb that has been used for centuries in Chinese and Korean cultures, dating back to 196 AD. On top of its impact on your energy, ginseng tea may help stress levels and support your body’s metabolic function.

A cup of ginseng tea contains:

Ginsenosides that may influence energy metabolism, fight fatigue, and support physical performance
Antioxidants that fight free radicals and protect the cells

In a randomized controlled trial with 21 men and 69 women, ginseng helped fatigue and balanced energy. While more testing is needed to confirm these claims, ginseng may help maintain energy levels by stimulating the nervous system’s metabolic effect. It contains a variety of vitamins, minerals, and ginsenosides, which may contribute to the plant's potential natural health benefits.

Bottom Line: Ginseng comes in two varieties, Asian/Korean and American, and gives you a natural energy source without the use of artificial substances. Additional research is needed, but traditional medicine has long recognized the possible therapeutic benefits of ginseng.

11. Chia Seed Water

Chia seed water is a simple yet effective alternative to energy drinks. Simply combining chia seeds with water yields a hydrating beverage rich in omega-3 fatty acids, dietary fiber, protein, and essential minerals.

One serving of chia seeds contains approximately 140 calories and about 4% of the daily recommended carbohydrate intake. Compared to energy drinks, chia seed water is a nutrient-dense option that can provide subtle yet effective support for your energy levels.

Chia seed water contains:

Carbohydrates that act as fuel for the body
All nine essential amino acids that support energy production
Omega-3 fatty acids, which provide calories that give the body energy

Chia seeds have the ability to absorb up to 12 times their weight in water, forming a gel-like consistency that helps promote digestive regularity through fiber and keeps you hydrated for longer periods. Chia seed water can also be customized by adding various fruits, herbs, and natural sweeteners to create a delicious and healthy drink.

Bottom Line: Chia seed water provides sustained energy and hydration with powerful nutrients. While an excess of chia seeds can cause stomach discomfort, at a safe dose, it's a great alternative to energy drinks in the morning.

12. Protein Shake

Protein is an essential component of your diet that literally fuels your body to function at its best. You can purchase protein shakes in powder form that you mix with a liquid or as a ready-to-drink beverage. These shakes typically contain proteins derived from dairy, egg, or plant sources.

Often, athletes drink protein shakes to support their workouts and build muscle, but non-athletes also consume them as a way to increase their protein intake.

Protein shakes contain:

Protein, which contains amino acids that support muscle growth and can indirectly contribute to sustained energy levels.
Digestive enzymes that can help convert food into energy.

If you want to make your protein shake more filling and help provide your body with more energy, consider adding healthy fats to the blend, such as avocado, seeds, or nut butter.

Bottom Line: Protein shakes can be considered healthy energy drinks, but it’s essential to consider some of the drawbacks of these drinks. For instance, sometimes they contain high amounts of sugar, calories, and even heavy metals, so be sure you research the brand you choose.

13. Probiotic Soda

Those who are interested in energy drinks may want to consider trying probiotic sodas. These bubbly beverages have recently gained popularity as healthy alternatives to traditional sodas, as they contain less sugar and include the added benefit of probiotics, which introduce new healthy bacteria to your system.

Probiotic sodas often contain:

Probiotics that balance the microbiome and aid gut health, indirectly supporting energy production. These probiotics can support mental health and cognition through the gut-brain axis.
Energy-supporting vitamins, such as vitamin B12, C, and D

While more research is needed to understand the full range of benefits associated with consuming probiotic sodas, many believe these drinks offer a convenient way to increase your probiotic intake and support your gut.

Bottom Line: Although probiotic sodas are designed to have less sugar than your average soda, they do still contain a fair amount of it. Be mindful of the sugar content and only drink these in moderation.

14. Kefir

Kefir is a fermented milk celebrated for its probiotic content. This beverage is created when bacteria and yeast are added to milk, causing fermentation and thus, the production of probiotics.

Like probiotic sodas, kefir is gaining recognition for its probiotic properties, but this dairy product isn’t a new concept. Research suggests that kefir may have originated in the Bronze Age in Northwestern China's Xinjiang region.

Kefir contains:

Vitamin D and calcium, which may work together to balance energy levels
Minerals that support energy production, including phosphorus, magnesium, and potassium
Probiotics that aid your gut microbiome, supporting nutrient absorption, mood, and energy levels

Kefir is similar to yogurt, but it has a thinner consistency and a more tangy flavor. Aside from the probiotics, kefir is packed with protein, making it a filling beverage that fuels your body.

Bottom Line: Kefir is an excellent source of probiotics and essential vitamins and minerals; however, it is a dairy product, so it may not be suitable for vegetarians or those who struggle with digesting lactose. Additionally, some kefir products may have a high sugar content and added sweeteners, so be sure to consult the product’s supplement facts.

15. Sports Drinks

Sports drinks often get confused with traditional energy drinks, but they are not the same. While energy drinks are designed to boost your energy, sports drinks are meant to help you hydrate and replenish your electrolytes. That said, sports drinks do have some energy-supporting properties.

Sports drinks often contain:

Carbohydrates that help fuel the body, during and after workouts
Electrolytes, such as sodium and potassium, that may indirectly support energy as they help with hydration and nutrient absorption

Sports drinks can be a healthier alternative to energy drinks, but many of them are specifically designed to support athletes engaging in strenuous exercise. They can help you recover after intense physical activity, but if you’re not exerting yourself, you may want to consider a less caloric beverage.

Bottom Line: Many sports drinks are high in calories, sugar, and sweeteners. If you enjoy sports drinks, be sure to review the supplement facts to find a low-calorie, low-sugar option that suits your activity level.

Why Choose a Healthy Alternative Instead of an Energy Drink?

A study from the Harvard School of Public Health shows that even though energy drinks are very appealing to people who need a pick-me-up during the day, they can have a lot of negative effects on your health.

Most energy drinks often contain high levels of sugar, caffeine, and other stimulants. In fact, the FDA says a single energy drink may contain anywhere between 54 and 328 milligrams of caffeine per 16 fluid ounces. Even sugar-free energy drinks often contain artificial sweeteners, such as aspartame, sucralose, and saccharin, which can come with their own set of possible adverse effects.

Many energy drinks advertise unique ingredients that are typically healthy, like ginseng root, guarana seed extract, and vitamin B12. Still, there’s really not enough of these ingredients to justify everything else in the formula. Some also now include additional ingredients, such as carnitine, glucuronolactone, and inositol, that have not yet undergone sufficient research to understand their full effects.

Energy Drink Side Effects

So, are energy drinks bad? Well, the regular consumption of sugary, caffeine-filled energy drinks can have a negative impact on your health. One study suggests that energy drinks can negatively affect the nervous system, and many of these beverages contain ingredients that, if combined with drugs or alcohol, can potentially cause major health risks.

Other side effects may include the following:

Stomach irritation and digestive upset
Acid reflux
Increased stress
Aggressive behaviors
Cigarette and substance abuse
Disruptions to metabolic balance
Weight gain
Sleep disruptions

Due to these very serious reasons, it’s best to stick with a healthy alternative to energy drinks as much as you can.

Why Try Live it Up as an Energy Drink Alternative

A Glass of Super Greens Juice Is Next to a Bag of Live it Up Super Greens on a White Background

Few things are worse than falling asleep at work or school, so people often use energy drinks to power through. However, enough research has proven that these sugary, caffeinated energy drinks aren’t good for you to have regularly.

Instead, it’s best to opt for a beverage that supports your health in the long term while still providing the nutrients you need to stay alert. While I’ve addressed many different healthy alternatives like green tea and protein shakes, my go-to option is a greens powder like Live it Up Super Greens.

As a registered dietitian, I recommend this greens powder because it is packed with nutrient-dense superfoods that can contribute to your health in a variety of ways, helping to maintain energy levels, support gut health, and aid immunity. The formula features

Organic ingredients, including leafy greens, algae, seaweed, and cereal grasses, which are known for supporting energy and fatigue
Antioxidant and anti-inflammatory properties
Probiotics and enzymes for a healthy microbiome and nutrient absorption
Energy-supporting nutrients, such as B-complex vitamins, magnesium, iron, and zinc
Zero sugar or caffeine

But don't just take my word for it—A recent customer survey found that 96.8% of subscribers reported feeling more energetic, as well as active and ready for the day after taking Super Greens!

FAQs About Energy Drink Alternatives

Here are some additional questions and answers about alternative energy beverages.

What is a healthier alternative to energy drinks?

Many people have come to realize that energy drinks are high in sugar and calories, posing a threat to their well-being and health. Instead of a sugary energy drink, try drinking fresh juice, greens powder, green tea, matcha, or yerba mate, or even snacking on a few squares of dark chocolate to get you through your mid-day slump. You may also want to consider consuming kombucha, probiotic soda, kefir, or even low-sugar sports drinks. These will keep you hydrated, support your health, and make you feel less jittery.

How can I give myself energy without energy drinks?

Along with drinking a healthy alternative to energy drinks, consider exercising, having a snack filled with nutrients, getting good sleep each night, connecting with nature, or taking a short power nap. Snacks that are low in sugars and high in protein, like nuts or hummus with veggies, can help give you energy from healthy calories without all of the caffeine.

How can I focus without energy drinks?

Even though you might think energy drinks are helping you focus, they are sometimes doing more damage than good. If you’re having trouble concentrating at work, get outside for some fresh air. Physical activity can help wake you up, promote circulation, and support your body weight. Breathing exercises can support oxygen blood flow to the brain, making you feel more focused. Furthermore, snacking on healthy foods or drinking a healthy alternative to energy drinks can also help you stay alert, allowing you to complete your tasks efficiently.

Are there healthy energy drinks?

Yes, there are healthy energy drinks, but you need to know what to look for and what to avoid. The healthiest energy drinks won’t contain high levels of caffeine and sugar. It’s also best to avoid formulas that contain under-researched ingredients, such as taurine and guarana.

If you’re concerned about the ingredients or adverse health effects of energy drinks, I recommend choosing healthier alternatives, such as greens powders, herbal teas, or probiotic drinks.

What are some caffeine-free alternatives to energy drinks?

If you want to maintain your energy levels without stimulants like caffeine, consider alternatives like nutrient-dense greens powders, probiotic drinks, or even protein shakes or sports drinks. These beverages often contain energy-supporting vitamins and nutrients, along with other beneficial ingredients such as probiotics, digestive enzymes, protein, and carbohydrates to fuel your body.

Who should avoid consuming energy drinks?

Children, teens, and those who are pregnant or have certain health conditions should avoid consuming energy drinks. Also, if you’re sensitive to caffeine or focused on weight loss efforts, you may want to find an alternative beverage because energy beverages often contain high levels of caffeine and sugar that can disrupt sleep and cause other issues.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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