Ever wondered if there is caffeine in your favorite Kombucha? Well, turns out Kombucha does contain caffeine. However, the amount of caffeine in Kombucha is typically not enough for you to feel any effects similar to drinking other caffeinated beverages like coffee.
Each 12 oz. serving of Kombucha usually contains 10 to 20 mg. of caffeine depending on the brand or fermentation process. This amount is way lower compared to a same-sized serving of coffee which has 140 mg. of caffeine or more.
Although Kombucha products normally have low caffeine content, some brands may offer Kombucha drinks with higher caffeine content. For instance, the Humm Energy Cherry Cola Kombucha contains 135 mg. of caffeine. and Kevita Masterbrew Kombucha drinks have an average of 68 mg. per 15.2 oz of serving. Hence, if you are trying to avoid consuming too much caffeine, always read the label of the Kombucha product before purchasing.
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What Is Caffeine?
Caffeine is a stimulant commonly found in coffee, tea, soda, energy drinks, and cocoa products. It is known to increase your brain and nervous system activity. In moderate amounts, caffeine can effectively help you stay alert and focused as well as alleviate fatigue.
Why Does Kombucha Have Caffeine?
Kombucha is typically made using black or green tea. The tea ingredient of Kombucha gives it its caffeine content, antioxidant properties, and rich color.
Most Kombucha recipes require 6 teabags or 6 teaspoons of loose tea leaves per one gallon of Kombucha. One tea bag has 1.5 to 3 grams of loose tea leaves, and one teaspoon of tea is equivalent to 4 grams.
Black tea has 22 to 28 mg of caffeine per 1 gram. This means that, at the beginning of the fermentation process, Kombucha can contain more or less than 600 mg. of caffeine per gallon. When the fermentation process goes on, the amount of caffeine naturally decreases. This is because the yeast and bacteria in Kombucha consume the caffeine from the tea.
In addition to caffeine, tea also contains antioxidants that can protect your cells against free radical damage. Furthermore, they may boost brain health, support healthy aging, and prevent certain diseases like cardiovascular disease and cancer.
Is Caffeine Bad for You?
Caffeine is generally safe for the body as long as it is consumed in moderation. According to the U.S. Food and Drug Administration (FDA), 400 mg. is a safe daily amount of caffeine for healthy adults. For pregnant women, the recommended caffeine amount per day is 200 mg. only. For reference, an average cup of coffee has 95 mg. of caffeine. Hence, 400 grams is equivalent to four cups of coffee and 200 grams to two cups.
Consuming too much caffeine in a day can cause side effects like:
- Insomnia
- Restlessness
- Headache
- Dehydration
- Anxiety
How Much Caffeine Is in Kombucha vs. Coffee?
Compared to coffee, Kombucha contains much lower caffeine content. Depending on the Kombucha brand, ingredients used, and fermentation process, each 12 oz. of Kombucha can have 10 to 20 mg. of caffeine. On the other hand, 12 oz. of coffee can contain more than 140 mg. of caffeine.
The caffeine content of Kombucha is similar to decaf coffee and is not likely to cause any side effects to the drinker. Nevertheless, people who are particularly sensitive to caffeine may still experience caffeine side effects when drinking too much Kombucha. Hence, it is best to always drink Kombucha moderately.
Does Kombucha Keep You Awake?
The short answer is no. Typically, you will need 100 mg. to 200 mg. of caffeine to stay awake depending on your body’s tolerance to caffeine. This is way higher than the 10 to 20 mg. of caffeine in each 12 oz. serving of Kombucha. However, this doesn’t mean that it is impossible to stay awake due to Kombucha’s caffeine.
Despite having low caffeine, Kombucha is still considered a caffeinated drink. Hence, it is possible to experience caffeine effects especially if you drink high volumes of Kombucha in a short period of time. Take note that drinking too much Kombucha may lead to overconsumption of caffeine which can cause adverse side effects like restlessness, anxiety, and more.
So, how much Kombucha should you drink to avoid overconsuming caffeine? The recommended amount of daily consumption of Kombucha is 12 oz. a day only. However, newbie drinkers are advised to drink only 4 oz. a day to give the body some time to adjust to Kombucha.
If you are particularly sensitive to caffeine, you may also experience the stimulating effects of Kombucha. Hence, it is best to always drink Kombucha in moderation or just as much as your body can tolerate. Furthermore, we also recommend not drinking Kombucha before bed.
Which Kombucha Has No Caffeine?
The most popular Kombucha drinks with no caffeine are those made with hibiscus and rooibos tea.
Hibiscus tea is a floral tea made from the parts of the hibiscus plant. Kombucha made with this tea variety has a tart and floral flavor and bright pink or red color. On the other hand, rooibos tea, also called red tea or red bush tea is a tea variety made from the rooibos plant, which is endemic only to South Africa. Kombucha made from this tea can have a strong taste with earthy hints of flavor. It also gives Kombucha its typical dark color.
Who Should Not Drink Kombucha?
Kombucha is generally safe to drink as long as it is moderately consumed. However, this doesn’t mean that everybody can drink Kombucha. Below, we list the people who should not drink this fermented beverage..
- Children
Kombucha contains alcohol which is a dangerous substance for children. Giving kids drinks that contain alcohol can affect the development of their organs like the brain and liver. It can also affect the development of bones resulting in weak adult bones.
If you want to give your child, aged 4 and older, Kombucha, it is best to give them pasteurized Kombucha instead or raw homemade Kombucha. Compared to raw Kombucha, pasteurized Kombucha contains lower alcohol content that is no more than 0.5%.
- Pregnant or breastfeeding women
Pregnant or breastfeeding women should avoid drinking Kombucha because of its alcohol and caffeine content.
Alcohol can increase the risk of miscarriage and premature birth for pregnant women. On the other hand, caffeine can cause blood vessels in the uterus and placenta to constrict. When this happens, the blood supply of the fetus can be affected and slow down the fetus’ growth.
Breastfeeding women are also not encouraged to drink Kombucha. The alcohol in Kombucha can pass to the baby through the breast milk affecting the baby’s sleeping and digestion. Kombucha’s caffeine content may also cause the baby to experience sleeping issues. The mom may experience side effects like restlessness and anxiety as well.
Besides alcohol and caffeine in Kombucha, the lack of pasteurization of this beverage may cause health concerns. Unpasteurized or raw Kombucha may harbor harmful microorganisms that affect health or cause diseases.
If you want to drink Kombucha while pregnant or breastfeeding, we suggest opting for pasteurized Kombucha to reduce the risks of consuming bacteria and microbial spores that can possibly affect your and your baby’s health. In addition, it contains less alcohol and caffeine content.
- People with a weakened immune system
While most of the microorganisms in Kombucha are safe to ingest, some may cause allergic reactions and infections, especially in people with weakened immune systems. Some common health conditions that affect the immune system are:
- HIV
- Kidney Disease
- Cancer
The immune system is the body’s primary line of defense from harmful invaders like bacteria, viruses, toxins, and more. When the immune system gets weak, the body can become vulnerable to health issues.
If you have underlying health conditions like the ones mentioned above, we highly encourage you to ask your doctor before drinking Kombucha.
What Are the Cons of Kombucha?
Drinking Kombucha in moderation is not likely to affect healthy adults negatively. However, consuming this beverage in high volumes can cause negative effects on the body. Below we discuss the common cons of drinking too much Kombucha.
- May cause digestive issues
While Kombucha is known to be beneficial for the digestive system, consuming too much Kombucha may lead to digestive issues like bloating, diarrhea, and more.
Kombucha contains carbon dioxide that can cause bloating and excess gas. In addition, it has certain carbohydrates that can cause digestive distress to people with irritable bowel syndrome (IBS). The sugar in Kombucha may also cause diarrhea.
- Excessive Sugar Intake
Depending on the brand, Kombucha may contain more or less than 12 g. of sugar per bottle. This is half the amount of the recommended daily sugar consumption for adult women which is just 24 grams. Adult men, on the other hand, are advised to consume 36 g. of sugar a day.
- Excess Caffeine Consumption
Despite having low amounts of caffeine, Kombucha may cause excess caffeine consumption when taken in large amounts. Typically, people with low caffeine tolerance can be affected by the caffeine content of Kombucha.
- Excess Calorie Consumption
Kombucha may contain 120 calories and more per bottle. Although this may be a little amount compared to the calories of solid foods, calories from Kombucha can add up easily. This is because calories from liquids are faster to consume and will not make you feel full easily.
Based on 2015 to 2020 dietary guidelines for Americans, women are likely to need 1,000 to 2,400 calories a day while men may need 1,000 to 3,200 calories. The number of calories needed by an individual depends on age, lifestyle, and activity.
