How much kombucha should you drink a day?

There is no official limit on how much kombucha you should drink a day. The US CDC says the typical amount, about 4 oz (120 ml) a day, may not cause adverse effects in healthy people, but risks are unknown for people with health problems or who drink a lot. Kombucha also contains sugar, caffeine and sometimes alcohol.

Updated 2026-10-03

What health bodies say

CDC (1995): "Drinking this tea in quantities typically consumed (approximately 4 oz daily) may not cause adverse effects in healthy persons; however, the potential health risks are unknown for those with preexisting health problems or those who drink excessive quantities of the tea." [1]
Evidence on benefits: a 2019 systematic review found very little research in humans and said claimed health benefits need testing in clinical trials. [2]

What is in a bottle of kombucha?

US nutrition data for kombucha list, per 100 g, 16 kcal, 3.99 g of sugars and 11 mg of caffeine. [3] A 12 fl oz (372 g) bottle therefore has about 60 kcal, 15 g of sugars and 41 mg of caffeine; see calories in kombucha. Kombucha can also contain some alcohol: a study of nine commercial products measured ethanol from 0% to 1.29%. [4] See does kombucha have alcohol.

Who should be careful with kombucha?

People with health conditions. The CDC says risks are unknown for people with pre-existing health problems. [1]
Pregnant and breastfeeding women. Because some kombucha contains alcohol and caffeine; see is kombucha safe during pregnancy.
People avoiding caffeine or sugar. Check the label; the amounts vary by brand. [3]
Home brewers. Do not brew or store kombucha in ceramic or lead crystal, which can leach toxic elements into the acidic tea. [1]

What kombucha is and how it is made is covered in what kombucha is.

Related answers: what kombucha is · does kombucha have caffeine

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We don't give health advice. For questions about your health, talk to a doctor or pharmacist.

Questions

Can I drink kombucha every day?

Many people do, but there is no official daily recommendation. The CDC's 1995 report says about 4 oz daily "may not cause adverse effects in healthy persons", and that risks are unknown for people with pre-existing health problems. [1] If you have a health condition, ask a doctor.

Can I drink kombucha at night?

Kombucha contains caffeine from tea: US data list 11 mg per 100 g, about 41 mg in a 12 fl oz bottle. [3] If caffeine keeps you awake, keep that in mind; see does kombucha have caffeine.

Should I drink kombucha on an empty stomach?

No health body gives advice on this. Kombucha is acidic, which is why the CDC says not to prepare or store it in ceramic or lead crystal containers. [1] If acidic drinks upset your stomach, have it with food or ask a doctor.