The Best Drink for Jitters: Calm Your Nerves Naturally

December 24, 2025 •

3 min read

According to a 2017 research review, consuming as little as 200 milligrams of caffeine—the amount in about two cups of coffee—can produce anxiety symptoms in some individuals. When faced with nervousness, a racing heart, or shaking hands, reaching for the right beverage can make all the difference in restoring a sense of calm and control.

Quick Summary

Several beverages can help alleviate jitters by calming the nervous system and rebalancing stress hormones. Options range from simple water and caffeine-free herbal teas to nutrient-rich electrolyte drinks and soothing warm milk. Choosing the right drink depends on the cause of your jitters and your personal preferences.

Key Points

Hydrate with water: Dehydration can worsen jitters, so drinking plenty of water helps flush out stimulants and regulate stress hormones.
Choose calming teas: Herbal options like chamomile or peppermint tea contain compounds that promote relaxation without caffeine.
Consider L-theanine: If you need focus without the jitters, green tea and matcha contain L-theanine, which provides calm alertness.
Warm milk helps: The tryptophan in milk and the comforting warmth can help calm your nerves before bed.
Replenish electrolytes: Magnesium-rich electrolyte drinks can support nerve function and help manage physical symptoms like shaking.
Avoid stimulants: Stay away from coffee, energy drinks, and sugary sodas that can intensify heart rate and anxiety.
Combine with lifestyle changes: For best results, pair calming drinks with a balanced diet, regular exercise, and deep breathing.

Understanding the Root Cause of Jitters

Before selecting a drink, it's helpful to identify what's causing your jitters. While caffeine overconsumption is a common culprit, other factors like stress, anxiety, dehydration, and low blood sugar can also trigger these symptoms. Addressing the underlying cause is key to finding effective and lasting relief.

The Science Behind Calming Drinks

Many natural ingredients have compounds that interact with the body's systems to promote relaxation. For example, some herbs contain flavonoids that bind to receptors in the brain to create a calming effect, while others help regulate stress hormones like cortisol. Electrolytes like magnesium also play a crucial role in supporting nerve function and emotional health.

What to Drink for Instant Relief

When you need to calm down quickly, certain drinks can offer rapid comfort and support:

Plain Water: Dehydration can trigger or worsen feelings of anxiety and nervousness. Drinking a few glasses of water helps rehydrate the body, regulates cortisol levels, and flushes excess stimulants like caffeine from your system.
Chamomile Tea: A classic for a reason, chamomile contains an antioxidant called apigenin that binds to receptors in the brain to promote relaxation. A warm cup can be a soothing ritual to help you wind down.
Warm Milk: This beverage contains tryptophan, an amino acid that plays a role in serotonin production, which is beneficial for mood regulation. The simple warmth can also have a psychological calming effect.
Electrolyte-Rich Drinks: Replenishing electrolytes, especially magnesium and potassium, can support proper nerve function and emotional stability. Homemade versions with ingredients like lemon, salt, and honey can be very effective.
Matcha Green Tea: While it contains some caffeine, matcha also offers a high concentration of L-theanine. This amino acid promotes a state of calm alertness, counteracting the typical caffeine jitters.

Comparison of Calming Drinks for Jitters


Drink	Best For	Key Ingredient	Pros	Cons
Water	Hydration-related jitters, caffeine detox	Water	Readily available, flushes system, no calories	No direct calming agent
Chamomile Tea	Relaxation, pre-bedtime calm	Apigenin	Natural sedative, mild flavor, caffeine-free	Can cause allergic reactions in some
Matcha Green Tea	Calm focus, energy boost without crash	L-theanine	Provides energy without jitters, antioxidant-rich	Contains caffeine, can be an acquired taste
Warm Milk	General nerves, nighttime relaxation	Tryptophan, magnesium	Comforting, promotes sleep, readily available	Dairy sensitivities, may contain sugar
Electrolyte Drink	Dehydration, physical shaking	Magnesium, potassium	Replenishes vital minerals, supports nerve function	Commercial versions can contain high sugar

What to Avoid When You Have the Jitters

Certain beverages should be avoided as they can worsen your symptoms:

Caffeinated Drinks: Coffee, some teas, energy drinks, and sodas can increase your heart rate and heighten your state of alertness, exacerbating jitteriness.
Alcohol: While it may feel like a short-term relaxant, alcohol can disrupt sleep and cause a rebound effect that intensifies anxiety later on.
Sugary Beverages: The sugar rush from sodas and fruit juices can cause a blood sugar spike followed by a crash, which can trigger anxiety-like symptoms.

Lifestyle Adjustments to Complement Your Drink Choice

Beyond what you drink, certain habits can significantly help manage and prevent jitters:

Balanced Diet: Eating regular, balanced meals with protein and fiber can stabilize blood sugar and slow down the absorption of any caffeine you consume.
Regular Exercise: Physical activity, even a brisk walk, can help your body release excess adrenaline and relieve anxiety.
Deep Breathing and Mindfulness: Focusing on slow, deep breaths can calm the nervous system and lower your heart rate.
Adequate Sleep: Prioritizing 7-9 hours of quality sleep per night is crucial for managing stress and reducing overall anxiety.

Conclusion

Finding the best drink for jitters is about understanding your body's needs. For immediate relief, simple hydration with plain water or a warm, caffeine-free herbal tea like chamomile is often the most effective approach. For those seeking a calm energy boost, matcha offers a balanced solution due to its L-theanine content. By combining smart beverage choices with healthy lifestyle adjustments like a balanced diet and regular exercise, you can effectively manage and prevent the shaky, anxious feelings that come with the jitters. Always consult a healthcare provider for severe or persistent anxiety. WebMD: Natural Remedies to Alleviate Anxiety

Frequently Asked Questions

Yes, drinking water can significantly help with jitters, especially if dehydration is a factor. Water helps flush caffeine out of your system, regulates cortisol levels, and supports overall bodily functions.

Green tea can be a good option for jitters because it contains L-theanine, an amino acid that promotes relaxation and counteracts the stimulating effects of its caffeine content. For sensitive individuals, matcha or lower-caffeine green tea is a better choice.

To get rid of caffeine jitters fast, drink plenty of water to help flush your system. Additionally, eating a meal or snack high in fiber or protein can slow down caffeine absorption. Engaging in light physical activity, like a brisk walk, can also help burn off excess adrenaline.

Yes, electrolytes can help with anxiety and jitters. Magnesium, in particular, helps regulate cortisol and supports GABA receptors, which are crucial for relaxation. Low magnesium levels are linked to higher stress levels, so replenishing electrolytes can be beneficial.

Chamomile tea is one of the best for calming nerves due to its compound apigenin, which promotes relaxation. Other effective herbal teas include lavender, peppermint, and lemon balm.

Both warm and cold drinks can be beneficial depending on the cause. Warm drinks like tea or milk are often psychologically comforting and promote relaxation. Cold water can be refreshing and rapidly addresses dehydration.

While it's important to consult a doctor, some supplements that may help with jitters include magnesium, ashwagandha, and L-theanine, as they support the body's stress response and nervous system.