Feeling Over-caffeinated? Try These Four Alternate Energy Boosters

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You’ve made it to the end of another tough week: just one more round of tedious meetings to wade through before you kick off your weekend. As you head out the door, you shift your third cup of coffee from one hand to the other while you paw through your pockets for your keys. You’re beginning to feel jangled from all that caffeine, but you just can’t seem to summon the energy you’ll need to get through the morning.

A lot of people use caffeine as a matter of course. Approximately 60% of Americans drink coffee – and nearly that many consume other caffeinated beverages – on a daily basis. If you wander the aisles of any grocery store in the country, you might think we were in the midst of an energy crisis: mood-boosting supplements and energy drinks seem to be everywhere, and most of these products contain caffeine in one form or another. If caffeine itself doesn’t appear in the list of ingredients, you’ll probably see guarana, yerba mate or kola nut.

Caffeine certainly has a devoted following, and it even appears to have some health benefits...as long as you’re not downing a whole pot of coffee every day. And that could be the problem. Many of us don’t know when we’ve had enough of a good thing, so we tank up on coffee, energy drinks or caffeine-laced supplements until we’re tremulous, irritable, distracted and unable to sleep. If you think you might be joining the legions of “over-caffeinated,” consider these alternative ways to boost your energy:

• Green tea extract contains a modest dollop of caffeine and a caffeine-like chemical called theophylline. More importantly, it is an excellent source of epigallocatechin gallate, or EGCG. Studies in both animals and humans suggest that EGCG accelerates your metabolic rate and improves energy levels. Choose an extract standardized to 80% polyphenols and 55 to 60% EGCG, and try a daily dose of 300 to 400 mg.

• Ginseng has long been considered an “adaptogen” in those cultures where it is used regularly. Adaptogens reportedly regulate energy levels and improve stamina. While there are subtle differences among the various types of ginseng, it doesn’t appear to make a difference which one you choose: Oriental, American and Siberian ginseng (Panax ginseng, Panax quinquefolium and Eleutherococcus senticosus, respectively) all have similar effects. Dosages vary, so follow label directions.

• Coenzyme Q10, or CoQ10, is a complex molecule that is needed for cellular energy production. People who eat a balanced diet and who aren’t under a lot of stress probably have enough CoQ10 in their tissues, but athletes, individuals who are stressed and people who eat poorly (i.e., most of us) are likely to be deficient. Individuals who take certain medications, such as acid-blockers, statins or antibiotics, might also need some extra CoQ10. Doses of 20 to 200 mg daily are well tolerated.

• The most effective way to boost your energy level is to adopt a healthy lifestyle. Get at least 7 to 8 hours of sleep daily. Exercise for15 to 60 minutes at least five days each week. And take a hard look at your diet: if you’re consuming foods that contribute to your acid load, your metabolic machinery is probably being overtaxed in an effort to modulate your pH. This, in turn, lowers your overall energy level. A few simple dietary changes might make that second, third or fourth cup of coffee unnecessary, and you’d probably feel better all day long.    

There are healthy ways to keep you energy up without being over-caffeinated. By keeping your caffeine intake to a minimum, you will not have the crashing feeling at the end of the day.

Here's to your wellness,

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