It’s finals week. Many students are burning the midnight oil, getting plenty of study time in before final exams. If you’re one of those students, you might find yourself reaching for a cup of coffee in hopes of getting a caffeine kick.

Coffee shops on and around campus are at their busiest during this time. Many students turn to coffee, soda, energy drinks and anything else loaded with caffeine to provide much-needed energy to get them through a stress-inducing week. But be careful, as too much caffeine could have negative effects.

Too Much Caffeine Not Good for You

Consuming too much caffeine can increase dizziness and cause anxiety, fatigue, insomnia, fast heartbeat, restlessness, and acid reflux. One study also showed a link between increased risk of death and consumption of four or more cups of coffee every day for people under the age of 55.

Cutting caffeine from your diet can have numerous health benefits. You can expect lower blood pressure, better sleep, decreased anxiety, fewer headaches, and healthier teeth when you reduce, or eliminate, caffeine consumption from your diet.

Caffeine is highly addictive, so getting rid of the habit will take some getting used to. If you’d like to try curtailing your caffeine consumption, but still need the energy to get through this week, consider some natural alternatives. All of these healthier options will result in the same energy boost without any drawbacks to your health.

1. Apples

An average-sized apple contains about 13 grams of natural sugar. The sugar from an apple triggers blood flow, which results in you feeling awake. Due to the high fiber content found in apples, your body absorbs the sugar slowly and takes longer to digest it. The feeling of being awake lasts as long as it takes your body to digest the apple with no crash at the end. Many people have also cited the crunch of an apple as a reason, as it helps wake your senses, making it the perfect replacement for a second cup of coffee.    

2. Pomegranate juice

Natural pomegranate juice is a rich source of nutrients and vitamins. Most of the calories from pomegranate juice are carbohydrates, which serve as a source of energy. While fresh pomegranate provides some carbohydrates from its fiber content, pomegranate juice supplies them directly from its natural sugar. Pomegranate juice is a quick way to get your energy up. In addition, the high antioxidant content helps protect your brain’s function.

3. Dark Chocolate

Dark chocolate contain a small amount caffeine. But if you want to get the most energy from dark chocolate, remember that the darker the chocolate the better it is for you. That’s because you get less sugar and more of the natural nutrients that keep you energized with darker chocolates. Dark chocolate has theobromine, a natural stimulant found in cacao that is closely related to caffeine, so it boosts not just your energy but your mood as well. Dark chocolate also has tryptophan, which helps you keep calm, so it’s perfect if you need a stress reliever too.

4. Wheatgrass

Wheatgrass is the young grass from a wheat plant, hence the name. An ounce of wheatgrass  has about the same vitamin and mineral content as an ounce of fresh vegetables. Wheatgrass contains a high amount of fiber and B complex vitamins, which help convert carbs into energy. Many people recommend consuming wheatgrass before workouts for more energy. Wheatgrass on its own is hard to consume, but it can be found and incorporated in many “green” juices or shakes.

5. Flaxseeds

Flaxseeds are a great source of energy, which can also boost your metabolism. Flaxseeds are one of the few foods with natural Omega 3 and 6, fatty acids that are important for brain function and energy production. Omega 3 and 6 help stimulate your metabolism and provide longer-lasting energy. Flaxseed cannot be digested whole, so use ground flaxseeds or flaxseed oil. Using flaxseeds or flaxseed oil in smoothies is a great way to add it to your diet.

6. Kombucha

Kombucha is a fermented drink that originates from China. Kombucha is made from black tea and sugar. The sugar can be derived from sugarcane, fruit or honey. After the fermentation process, the drink becomes carbonated. It can also go through a secondary fermentation process where juices, fruits and other herbs are added for flavoring. The iron released from black tea during the fermentation process is what provides all of the energy your body needs. The iron is released through a process known as chelation, a process that produces energy at a cellular level. Since homebrews might be risky due to fermentation, it is best to buy kombucha at your local health store or even coffee shop.

7. Ginseng

Ginseng is a root that has been used as an herbal remedy around the globe for many centuries. Ginseng is credited with helping lower blood sugar and cholesterol levels, reducing stress and providing relaxation. Ginseng is known to combat fatigue and increase energy levels. Ginseng’s main ingredient is ginsenoside, which regulates mechanisms of nerves and increases your metabolism. There’s even evidence that ginseng can temporarily improve concentration and learning. Ginseng can be found or added to different teas, but ginseng capsules are a great way to avoid extra caffeine.

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Try these healthy alternatives before ordering or making that second cup of coffee. You will not only get energy to help you with finals, but gain all the other health benefits that come with these alternatives. Choosing healthy, natural food as your source of energy can help your metabolism in the long run without you having to undergo caffeine crash.

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Related: Food that Keep the Stress Away!