Table of ContentsView AllTable of ContentsDoes Kombucha Have Side Effects?What Is Kombucha?Nutrition FactsHow to Safely Consume It
Table of ContentsView All
View All
Table of Contents
Does Kombucha Have Side Effects?
What Is Kombucha?
Nutrition Facts
How to Safely Consume It
Kombuchais a fizzy, fermented beverage made with tea, a nutritive sweetener (e.g., sugar, honey), and a mix of probiotics and yeast.It’s frequently flavored with fruit, herbs, and other ingredients for a unique twist that moderates its tangy flavor.
Kombucha enthusiasts have praised its potential health benefits, such as boosting gut health, easing inflammation, and lowering blood sugar levels.
However, kombucha side effects are possible and may be partly due to its preparation process, which isn’t always standardized. Kombucha also contains live, active bacterial and yeast cultures, which may also contribute to side effects.
Premyuda Yospim / Getty Images
Yes, despite being a natural product, kombucha may cause side effects. It’s important to remember that “natural” doesn’t always mean “safe.” Natural products may still have potent effects.
Notable kombucha side effects include the following:
Kombucha is a fermented beverage that likely originated in the Manchuria region of China over 2,000 years ago and moved throughout the rest of the world along trading pathways.It is considered a “functional food.”
Kombucha typically combines black, oolong, orgreen teawith sugar or other sweeteners, yeasts, andprobiotics. Its slightly vinegar-like flavor is due to its acetic, tartaric, and citric acid content.
Some people also add their favorite fruits or herbs to the mixture to personalize their beverage. This mixture is fermented over days or weeks to create a fizzy, flavorful drink.
Kombucha’s nutritional value can vary widely, especially in home-brew products, as a standard method for its preparation is lacking.
One study found that a homemade batch containedmanganese(0.6 mg, 26% of the daily value),zinc(0.18 mg, 1.6% of the daily value), and small amounts ofironandcopperper 12-ounce serving.
However, the following table highlights the nutritional content of kombucha, according to a USDA analysis.
For further information and guidance, check the ingredients and nutrition labels on manufactured, store-bought kombucha products before consuming them.
Nutritional Content of KombuchaNutritional ComponentKombucha Tea (12 fluid ounces)Calories59.5 kilocalories (kcal)Protein0.4 grams (g)Total Fats0.04 gCarbohydrates14.8 gFiber, Total0 gSugars, Total14.8 gSodium7.4 milligrams (mg)Potassium14.9 mgIron0.04 mgCopper0.007 mgZinc0 mgCaffeine41 mgHow to Safely Consume KombuchaBelow are several recommendations and considerations for the safe consumption of kombucha:Read the ingredients list:Thoroughly review a product’singredients to spot anything that may cause an allergic reaction.Do a quality check:While attractive, clay pots for making kombucha may contain heavy metals like lead, which can harm your health.The same goes for some antique containers. If you make kombucha at home, consider using clear glass containers (not leaded glass). Sanitize all parts before preparation and storage. Purchase your SCOBY (symbiotic culture of bacteria and yeast) from a reputable supplier.Consider pasteurized products:If you purchase kombucha from a retailer and are concerned about microbes, look for pasteurized products.Check for added sugars:Review the nutrition label if you are looking for a kombucha with lower sugar. Look for the section marked “Added Sugars” to determine whether the amount of added sugar per serving meets your health needs.Consume in moderation:The CDC suggested that 4 ounces of kombucha per day is a safe amount.Check with your healthcare provider:Speak with your healthcare provider, pharmacist, or registered dietitian nutritionist, especially if you have a preexisting health condition. They can also answer questions about interactions with medications or supplements you may take and more.SummaryKombucha has potential health benefits. However, it may have side effects or health risks. These include contamination, infection or illness, intoxication (due to alcohol content), and digestive issues.Children, pregnant or lactating people, or people with weakened immune systems should not consume kombucha.Safe kombucha consumption involves checking for quality, reading the ingredients and nutrition labels, and consuming it in moderation (4 ounces or less per day). Purchasing pasteurized kombucha is an option for those aiming to avoid microbial contamination.
How to Safely Consume Kombucha
Below are several recommendations and considerations for the safe consumption of kombucha:
Summary
Kombucha has potential health benefits. However, it may have side effects or health risks. These include contamination, infection or illness, intoxication (due to alcohol content), and digestive issues.
Children, pregnant or lactating people, or people with weakened immune systems should not consume kombucha.
Safe kombucha consumption involves checking for quality, reading the ingredients and nutrition labels, and consuming it in moderation (4 ounces or less per day). Purchasing pasteurized kombucha is an option for those aiming to avoid microbial contamination.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Antolak H, Piechota D, Kucharska A.Kombucha tea—a double power of bioactive compounds from tea and symbiotic culture of bacteria and yeasts (SCOBY).Antioxidants (Basel). 2021;10(10):1541. doi:10.3390/antiox10101541Batista P, Penas MR, Pintado M, et al.Kombucha: perceptions and future prospects.Foods.2022 Jul 4;11(13):1977. doi: 10.3390/foods11131977.Abaci N, Senol Deniz FS, Orhan IE.Kombucha — an ancient fermented beverage with desired bioactivities: a narrowed review.Food Chem X. 2022;14:100302. doi:10.1016/j.fochx.2022.100302Selvaraj S, Gurumurthy K.An overview of probiotic health booster-kombucha tea.Chin Herb Med. 2022;15(1):27-32. doi:10.1016/j.chmed.2022.06.010Anantachoke N, Duangrat R, Sutthiphatkul T, et al.Kombucha beverages produced from fruits, vegetables, and plants: a review on their pharmacological activities and health benefits.Foods. 2023;12(9):1818. doi:10.3390/foods12091818Su J, Tan Q, Tang Q, et al.Research progress on alternative kombucha substrate transformation and the resulting active components.Front Microbiol. 2023;14:1254014. doi:10.3389/fmicb.2023.1254014FoodData Central.Tea, kombucha.U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?Cornelis MC, Kacprowski T, Menni C, et al.Genome-wide association study of caffeine metabolites provides new insights to caffeine metabolism and dietary caffeine-consumption behavior.Hum Mol Genet. 2016;25(24):5472-5482. doi:10.1093/hmg/ddw334Kapp JM, Sumner W.Kombucha: a systematic review of the empirical evidence of human health benefit.Ann Epidemiol. 2019;30:66-70. doi:10.1016/j.annepidem.2018.11.001Ivanišová E, Meňhartová K, Terentjeva M, et al.The evaluation of chemical, antioxidant, antimicrobial and sensory properties of kombucha tea beverage.J Food Sci Technol. 2020;57(5):1840-1846. doi:10.1007/s13197-019-04217-3Centers for Disease Control and Prevention.About moderate alcohol use.Skowron K, Budzyńska A, Grudlewska-Buda K, et al.Two faces of fermented foods—the benefits and threats of its consumption.Front Microbiol.2022;13:845166. doi:10.3389/fmicb.2022.845166Chong AQ, Lau SW, Chin NL, et al.Fermented beverage benefits: a comprehensive review and comparison of kombucha and kefir microbiome.Microorganisms. 2023;11(5):1344. doi:10.3390/microorganisms11051344
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Antolak H, Piechota D, Kucharska A.Kombucha tea—a double power of bioactive compounds from tea and symbiotic culture of bacteria and yeasts (SCOBY).Antioxidants (Basel). 2021;10(10):1541. doi:10.3390/antiox10101541Batista P, Penas MR, Pintado M, et al.Kombucha: perceptions and future prospects.Foods.2022 Jul 4;11(13):1977. doi: 10.3390/foods11131977.Abaci N, Senol Deniz FS, Orhan IE.Kombucha — an ancient fermented beverage with desired bioactivities: a narrowed review.Food Chem X. 2022;14:100302. doi:10.1016/j.fochx.2022.100302Selvaraj S, Gurumurthy K.An overview of probiotic health booster-kombucha tea.Chin Herb Med. 2022;15(1):27-32. doi:10.1016/j.chmed.2022.06.010Anantachoke N, Duangrat R, Sutthiphatkul T, et al.Kombucha beverages produced from fruits, vegetables, and plants: a review on their pharmacological activities and health benefits.Foods. 2023;12(9):1818. doi:10.3390/foods12091818Su J, Tan Q, Tang Q, et al.Research progress on alternative kombucha substrate transformation and the resulting active components.Front Microbiol. 2023;14:1254014. doi:10.3389/fmicb.2023.1254014FoodData Central.Tea, kombucha.U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?Cornelis MC, Kacprowski T, Menni C, et al.Genome-wide association study of caffeine metabolites provides new insights to caffeine metabolism and dietary caffeine-consumption behavior.Hum Mol Genet. 2016;25(24):5472-5482. doi:10.1093/hmg/ddw334Kapp JM, Sumner W.Kombucha: a systematic review of the empirical evidence of human health benefit.Ann Epidemiol. 2019;30:66-70. doi:10.1016/j.annepidem.2018.11.001Ivanišová E, Meňhartová K, Terentjeva M, et al.The evaluation of chemical, antioxidant, antimicrobial and sensory properties of kombucha tea beverage.J Food Sci Technol. 2020;57(5):1840-1846. doi:10.1007/s13197-019-04217-3Centers for Disease Control and Prevention.About moderate alcohol use.Skowron K, Budzyńska A, Grudlewska-Buda K, et al.Two faces of fermented foods—the benefits and threats of its consumption.Front Microbiol.2022;13:845166. doi:10.3389/fmicb.2022.845166Chong AQ, Lau SW, Chin NL, et al.Fermented beverage benefits: a comprehensive review and comparison of kombucha and kefir microbiome.Microorganisms. 2023;11(5):1344. doi:10.3390/microorganisms11051344
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Antolak H, Piechota D, Kucharska A.Kombucha tea—a double power of bioactive compounds from tea and symbiotic culture of bacteria and yeasts (SCOBY).Antioxidants (Basel). 2021;10(10):1541. doi:10.3390/antiox10101541Batista P, Penas MR, Pintado M, et al.Kombucha: perceptions and future prospects.Foods.2022 Jul 4;11(13):1977. doi: 10.3390/foods11131977.Abaci N, Senol Deniz FS, Orhan IE.Kombucha — an ancient fermented beverage with desired bioactivities: a narrowed review.Food Chem X. 2022;14:100302. doi:10.1016/j.fochx.2022.100302Selvaraj S, Gurumurthy K.An overview of probiotic health booster-kombucha tea.Chin Herb Med. 2022;15(1):27-32. doi:10.1016/j.chmed.2022.06.010Anantachoke N, Duangrat R, Sutthiphatkul T, et al.Kombucha beverages produced from fruits, vegetables, and plants: a review on their pharmacological activities and health benefits.Foods. 2023;12(9):1818. doi:10.3390/foods12091818Su J, Tan Q, Tang Q, et al.Research progress on alternative kombucha substrate transformation and the resulting active components.Front Microbiol. 2023;14:1254014. doi:10.3389/fmicb.2023.1254014FoodData Central.Tea, kombucha.U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?Cornelis MC, Kacprowski T, Menni C, et al.Genome-wide association study of caffeine metabolites provides new insights to caffeine metabolism and dietary caffeine-consumption behavior.Hum Mol Genet. 2016;25(24):5472-5482. doi:10.1093/hmg/ddw334Kapp JM, Sumner W.Kombucha: a systematic review of the empirical evidence of human health benefit.Ann Epidemiol. 2019;30:66-70. doi:10.1016/j.annepidem.2018.11.001Ivanišová E, Meňhartová K, Terentjeva M, et al.The evaluation of chemical, antioxidant, antimicrobial and sensory properties of kombucha tea beverage.J Food Sci Technol. 2020;57(5):1840-1846. doi:10.1007/s13197-019-04217-3Centers for Disease Control and Prevention.About moderate alcohol use.Skowron K, Budzyńska A, Grudlewska-Buda K, et al.Two faces of fermented foods—the benefits and threats of its consumption.Front Microbiol.2022;13:845166. doi:10.3389/fmicb.2022.845166Chong AQ, Lau SW, Chin NL, et al.Fermented beverage benefits: a comprehensive review and comparison of kombucha and kefir microbiome.Microorganisms. 2023;11(5):1344. doi:10.3390/microorganisms11051344
Antolak H, Piechota D, Kucharska A.Kombucha tea—a double power of bioactive compounds from tea and symbiotic culture of bacteria and yeasts (SCOBY).Antioxidants (Basel). 2021;10(10):1541. doi:10.3390/antiox10101541
Batista P, Penas MR, Pintado M, et al.Kombucha: perceptions and future prospects.Foods.2022 Jul 4;11(13):1977. doi: 10.3390/foods11131977.
Abaci N, Senol Deniz FS, Orhan IE.Kombucha — an ancient fermented beverage with desired bioactivities: a narrowed review.Food Chem X. 2022;14:100302. doi:10.1016/j.fochx.2022.100302
Selvaraj S, Gurumurthy K.An overview of probiotic health booster-kombucha tea.Chin Herb Med. 2022;15(1):27-32. doi:10.1016/j.chmed.2022.06.010
Anantachoke N, Duangrat R, Sutthiphatkul T, et al.Kombucha beverages produced from fruits, vegetables, and plants: a review on their pharmacological activities and health benefits.Foods. 2023;12(9):1818. doi:10.3390/foods12091818
Su J, Tan Q, Tang Q, et al.Research progress on alternative kombucha substrate transformation and the resulting active components.Front Microbiol. 2023;14:1254014. doi:10.3389/fmicb.2023.1254014
FoodData Central.Tea, kombucha.
U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?
Cornelis MC, Kacprowski T, Menni C, et al.Genome-wide association study of caffeine metabolites provides new insights to caffeine metabolism and dietary caffeine-consumption behavior.Hum Mol Genet. 2016;25(24):5472-5482. doi:10.1093/hmg/ddw334
Kapp JM, Sumner W.Kombucha: a systematic review of the empirical evidence of human health benefit.Ann Epidemiol. 2019;30:66-70. doi:10.1016/j.annepidem.2018.11.001
Ivanišová E, Meňhartová K, Terentjeva M, et al.The evaluation of chemical, antioxidant, antimicrobial and sensory properties of kombucha tea beverage.J Food Sci Technol. 2020;57(5):1840-1846. doi:10.1007/s13197-019-04217-3
Centers for Disease Control and Prevention.About moderate alcohol use.
Skowron K, Budzyńska A, Grudlewska-Buda K, et al.Two faces of fermented foods—the benefits and threats of its consumption.Front Microbiol.2022;13:845166. doi:10.3389/fmicb.2022.845166
Chong AQ, Lau SW, Chin NL, et al.Fermented beverage benefits: a comprehensive review and comparison of kombucha and kefir microbiome.Microorganisms. 2023;11(5):1344. doi:10.3390/microorganisms11051344
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