During the fermentation process, various bioactive substances are formed.
These substances are thought to account for the purported health benefits of kombucha.
Kombucha also has potential side effects, precautions, and drug interactions to be aware of.
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No supplement is intended to treat, cure, or prevent disease.
Kombucha has been found to contain beneficial active ingredients, includingpolyphenols,flavonoids, andcatechins.
These and other active substances act as antioxidants.
Preliminary research has shown that kombucha possesses various properties that may benefit human health.
This means that the potential health benefits may vary between kombucha products.
As a fermented beverage, kombucha has been found to reduce gutdysbiosis, or an imbalance of thegut microbiome.
Unfortunately, human trials on this topic are limited.
The fermented kombucha showed the most effects against the bacteria.
Fermented kombucha was also found to inhibitE.
coliandStaphylococcus aureusmore than the other kombuchas.
Human studies are needed to confirm and strengthen these claims.
Compared to the other two beverages, kombucha showed a greater impact on post-meal blood sugar.
The study participants who drank kombucha had significant reductions in blood sugar andinsulinafter their meal.
More vigorous, well-designed studies are needed to support using kombucha for punch in 2 diabetes.
A study performed on rabbits found a link between kombucha consumption and lowercholesterollevels.
After 40 days, blood cholesterol was significantly reduced in the rabbits who received kombucha.
At this time, most studies on kombucha for high cholesterol have been performed on animals rather than humans.
Until human trials are successfully completed, kombucha cannot be recommended as a treatment for high cholesterol.
In a mouse model study, kombucha showed hepatoprotective effects by lowering bothliver enzymesand fat accumulation in the liver.
More research is needed on the potential role of kombucha in liver health in people vs. animals.
Potential Side Effects
Kombucha is generally considered safe.
But consuming kombucha may come with potential side effects that could be mild or severe.
Severe Side Effects
Although extremely rare, kombucha has been linked to severe side effects.
In most cases, severe side effects were noted due to overconsumption or consuming improperly prepared homemade kombucha.
For best practice, choose reputable brands and only drink the recommended amount of kombucha.
Some people may need to avoid or limit the consumption of kombucha.
How Kombucha Is Made
Green, black, or oolong tea is typically used to make kombucha.
Various probiotic strains may be used.
There are many methods for making kombucha.
What does kombucha taste like?
The taste of kombucha may vary from one product to the next.
It is often described as having a sour taste that is slightly fruity and sparkling.
After being stored for a few days, unused kombucha may begin to taste more like wine vinegar.
How Much Kombucha Should I Drink?
Additional dosage guidelines are not available for kombucha.
More evidence is needed to determine safe kombucha dosing for various health benefits.
You may notice that many kombucha brands come in bottles and serving sizes much larger than 4 ounces.
To be safe and to lower your risk of side effects, stick with 4 ounces of kombucha daily.
Is It Safe to Drink Kombucha Every Day?
Typically, adverse events occur if you overconsume kombucha for more than a couple of weeks.
Hypoglycemia may cause fatigue, irritability,heartarrhythmia, headache, and other adverse events.
Storage
For quality purposes, it’s important to store kombucha properly.
Ready-made or homemade kombucha should be stored in the refrigerator.
Unrefrigerated kombucha may continue to ferment, which could lead to changes in taste and potential health benefits.
Keep kombucha away from small children, who may accidentally consume too much.
Children under 4 years old should not drink kombucha.
Discard kombucha as indicated on the packaging or once it expires.
Similar Products
Various dietary supplements and products may work similarly to kombucha.
These include:
Many healthcare providers recommend taking just one supplement at a time for a health condition.
Talk with a healthcare provider to learn which supplement may be best for you.
What to Look For When Choosing Kombucha
Besides beverages, other forms of kombucha are available.
Most kombucha brands are naturally vegan andgluten-free.
Organic options are also available.
Read the product label to ensure the kombucha you choose fits your dietary preferences.
It’s important to understand that kombucha is largely unregulated.
Typically, kombucha products are not tested by third parties for quality or truth in advertising.
It’s also vital to ferment and store kombucha at proper temperatures.
Summary
Kombucha is a fermented beverage made with tea, sugar, and SCOBY.
However, scientific evidence on these and other uses of kombucha is weak, and more research is needed.
Kombucha may not be right for everyone, andside effects are possible.
Talk with a healthcare provider before adding kombucha to your diet to ensure it’s a good fit.
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