The rising popularity of coffee, in any form—blended, iced, or hot—has unexpectedly hit Gen Z. Studies advise teenagers and young adults to minimize caffeine intake as their bodies are still developing. Still, the caffeine-packed trend is marketed toward that audience.

The American Academy of Pediatrics says those 12 to 18 years old should limit their daily, or every other day, caffeine intake to 100 mg, a cup of coffee or two to three cans of soda. Caffeine is easy to gain a dependency on or addiction to and can lead to problems with the heart, one’s energy levels, and/or anxiety.

This list of low caffeine coffee alternatives is perfect for those who want to replace their cup of joe with something less harsh on the body.

1. Mushroom Coffee

Mushroom coffee has also recently seen a rise in popularity, and some claim that it is the counter to regular coffee. It still gives you an energy boost but without large amounts of caffeine and a later crash. The taste is earthier and nuttier than an average coffee, but comparable to some blends.

Mushroom coffee is less harsh on the gut and can aid digestion, sleep, heart health, and immunity. There is minimal data to back the benefits of this new drink, but more studies are coming alongside its traction.

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2. Chai

Many variations of chai exist; milky, herbal, or foamy. The flavor profile of chai is very different from coffee but has a similar feel. Chai usually has a caffeine amount of about 40 mg per 8 oz, less than half the amount in a cup of coffee. It is a highly customizable beverage; flavors like vanilla, cinnamon, spice, ginger, and more make it uniquely your own.

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3. Matcha

When thinking of Starbucks, there are two very popular drinks: coffee and matcha. Matcha is more of an acquired taste, known for its natural bitterness and earthy flavor due to being a plant by-product. More places are starting to serve matcha and sweeten it to taste, allowing for customizations like milk, syrup, foams, or blends.

There is 19-44 mg of caffeine per gram of powder, and you do not need to use much for an impactful taste. Matcha is good hot or cold and can be the perfect pick-me-up for any time of day.

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4. Decaf Coffee

Yes, it’s coffee, but with little caffeine! Before the beans are roasted, they are steamed and drained with solvent to remove the caffeine. To count as decaf, 97% of the caffeine must be removed from the beans.

This leaves relatively no caffeine in the final product, but the much-loved taste remains. It is good to break the habit of taste-seeking coffee with a cup of decaf.

5. Dandy Coffee/Chicory Coffee

Another plant-based beverage some may be discouraged from trying is dandelion coffee. It may be the oddball on the list, the Dandy Blend is a pure dandelion ground base, and chicory coffee is mixed with other rooted plants. Both blends have a similar roasted taste to coffee but with zero caffeine. Due to no caffeine, there won’t be a strong energy boost, but it can help with taste cravings of fully caffeinated coffee.

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6. Cacao Coffee

Chocolate and coffee?? What could be better than that? Well, cacao coffee is ground cacao beans brewed similarly to regular coffee. However, the chocolate flavor is more prominent, with a nutty aftertaste, but still distinctive compared to regular coffee.

Cacao coffee is close to 0% caffeine and can increase blood flow and boost heart health. If you are curious, Captain's Chocolate explains their story and how their product works here.

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7. Golden Milk Tea

Like chai, golden milk tea is another drink from India. It's a delicious and healthy alternative to coffee. It is usually in a tea or latte form, with flavors like ginger, cinnamon, and turmeric.

Golden milk tea, also known as turmeric tea, is carried by some grocery stores prepared for the pantry. This cozy, spiced herbal tea is good for sensitive guts, there is no caffeine because it is made without caffeinated leaves or beans.

Coffee has become a staple in Gen Z culture, but the vast amount of caffeine that is normalized is not good for one’s health. These alternatives are all good ways to find the same comfort or taste as coffee without the risks. Whether ordering at a cafe or making it from home, there are many ways to expand the palate to lower caffeine options.