How Much Kombucha Should I Drink Per Day?

Someone grabbing a bottle of kombucha from a fridge, with other bottles of kombucha next to it.

Kombucha tea is a favourite of many people for its numerous health benefits. This fermented tea drink is packed in antioxidants, and it can help eliminate heart disease risk factors. In this article, we’ll provide you with answers on how often you should drink kombucha tea every day. So, let’s dive in!

Even though it’s considered healthy, consuming too much of it could lead to side effects that you don’t want. Of course, this will leave you asking an important question: How much kombucha should I drink per day?

You should know that the answer to this question depends on your health conditions. But, generally speaking, you shouldn’t exceed one to two 8-ounce servings each day. Wondering why? Read on.

How Much Kombucha to Drink?

Drinking too much kombucha can increase your daily calorie intake, which isn’t the best thing to do if you’re trying to lose weight. Plus, kombucha tends to be high in sugar, so you shouldn’t overindulge in it to stick to a healthy diet.

Now, let’s be more specific. Here’s how much kombucha you should consume if you’re pregnant, diabetic, or if it’s your first time to ever try it.

How Much Kombucha to Drink If You’re Pregnant or Breastfeeding

Pregnant woman's belly

There are many debates on whether kombucha tea is considered alcoholic because it’s fermented. Yet, the majority of people agree that it contains minimal traces of alcohol, especially if it’s home-brewed. So, can you have it if you’re pregnant?

Yes, you can have kombucha while pregnant without worrying about your baby’s development. However, some pregnant or breastfeeding women still prefer to steer clear of it, so it’s up to your judgment.

You can always stick to one to two 8-ounce servings per day, too.

How Much Kombucha to Drink If You’re Diabetic

This depends on your blood sugar levels. But again, kombucha has the same amount of sugar as any fruit juice on the market. Sometimes, it includes even less sugar. Plus, you can control the amount of sugar in your kombucha if you prepare it at home.

Even better, during fermentation, the yeast will eat a good amount of the sugar that you’ve added. Therefore, there’s nothing to worry about if you’re a diabetic person who loves to drink kombucha. Just remember to not drink more than four to eight ounces of it per day.

How Much Kombucha to Drink If It’s Your First Time Ever

Some first-timers might be reluctant to try kombucha, or they may be afraid of how it will affect their bodies. If you feel the same way about it, you can start with drinking two to four ounces on the first day.

The next day, you can increase your intake to six ounces, then eight ounces the following day. If you like how it tastes, you can keep going at eight ounces per day.

Just so you know, kombucha side effects are rare at this point. For this reason, the majority of people start drinking it without easing into it first. But again, it’s all up to you to decide what’s best for your body.

What Are the Health Benefits of Kombucha Tea?

When you stick to the recommended amount of kombucha per day, you can reap the many health benefits of this fermented drink. Let’s find out why kombucha is good for you.

A Good Source of Probiotics

Kombucha is prepared by fermentation, which allows beneficial bacteria to grow inside the mixture. For instance, it includes a few species of lactic acid bacteria, which could have probiotic functions.

These probiotics can improve your health in so many ways. For example, they can accelerate weight loss, help with digestion issues, and reduce inflammation.

Has the Same Benefits as Green Tea

Green tea is packed with health benefits that you can get if you make kombucha using it.

Silhouette of someone running with the run in the background

For starters, drinking green tea regularly can boost your weight loss, so having kombucha should provide you with the same results. Also, green tea can help with blood sugar control.

May Reduce the Risk of Heart Disease

One of the best things about kombucha is that it can help regulate the levels of cholesterol. As cholesterol can be responsible for heart disease, drinking green tea might keep it in check.

Also, green tea prevents LDL cholesterol particles from oxidation, which may lead to heart disease. So, when you make kombucha with green tea, you’ll be doing your heart a favor!

What Are the Side Effects From Drinking Too Much Kombucha?

Kombucha is safe as long as you consume it in moderation. If you overindulge in it, you may face the following problems.

Excess Caffeine Consumption

Yes, the amount of caffeine inside a cup of kombucha is much less than that of brewed black or green tea. Yet, drinking too much kombucha can leave you jittery and too alert for your liking.

Plus, having kombucha before bedtime could result in a troubled sleep.

May Be Unsafe for Some People

Even though the majority of people won’t have side effects when drinking kombucha, others may have more problematic issues.

For instance, those with weak immune systems may not be able to tolerate the bacteria that form inside kombucha. Therefore, it’s not recommended for people who have cancer, HIV, or kidney disease to consume it.

Might Increase Your Daily Sugar Intake

Unless you’re preparing your kombucha at home, most products on the market contain added sugar. These drinks are usually sweetened with cane sugar or fruit juice to give them a better taste.

Therefore, consuming too much kombucha could lead to obesity, diabetes, and heart disease.

If you wish to stay on the safe side, always go for products that include less than four grams of sugar per serving.

How to Make the Best Kombucha at Home

Fortunately, you can depend on homemade kombucha to have better control over your ingredients. Plus, the recipe for kombucha tea is super easy to make!

Homemade kombucha tea

Most of the ingredients are simple to come by at the store, but you may have some trouble finding your SCOBY (symbiotic culture of bacteria and yeast). However, you can always buy yours online.


    • 1 cup of granulated sugar
    • 3 ½ quarts of water
    • 8 bags of black or green tea
  • 2 cups of starter tea from store-bought kombucha
  • 1 SCOBY per jar


  • Boil the water, then remove from heat and stir in the sugar until it dissolves
  • Put the tea in the water, then let it steep until the water has cooled
  • The cooling process takes several hours
  • When the water is cool, remove the tea bags and stir in the starter tea
  • Put the mixture into a 1-gallon glass jar
  • Slide the SCOBY into the jar carefully
  • Cover the jar with a tightly-woven cloth
  • Leave the jar at room temperature and away from direct sunlight
  • Ferment for seven to ten days, checking on the kombucha periodically
  • When the time is up, pour some kombucha into a cup and taste it
  • If it tastes equal parts sweet and tart, it’s ready

Now, all you’ll have to do is remove the SCOBY from the jar and bottle the finished kombucha. Then, store the kombucha at room temperature for one to three days to let it carbonate. To stop the carbonation and fermentation processes, put the kombucha in the refrigerator.

You can consume this drink within a month.

Final Words

Kombucha has been made for centuries for its health effects and refreshing nature. But you might find yourself asking, how much kombucha should I drink per day?

Well, as long as you stick to one or two 8-ounce servings each day, you have nothing to worry about. Whether you make kombucha at home or buy it at the store, this daily intake will let you get all the benefits that your body needs.