8 Health Benefits of Kombucha, the Popular Fizzy, Fermented Drink

Kombucha is a popular beverage these days because it promises several health benefits, including being great for gut health. Plus, it naturally contains a trace amount of alcohol and caffeine, making it a great swap for anyone trying to cut back on either. Now a ubiquitous option in most U.S. supermarkets, bodegas, and online retailers, kombucha is actually an ancient beverage with a long history. But what is it, exactly? Here’s what to know about this fizzy, funky tea drink.

What Is Kombucha?

Kombucha is a fermented tea drink that's believed to have originated in China and has been consumed for over 2000 years. It’s made by adding yeast and a culture of bacteria to a mixture of black or green tea, sugar, and sometimes additional flavorings or fruit juice. The tea and sugar are blended and then turned into kombucha with the help of something called S.C.O.B.Y.— which stands for symbiotic colony of bacteria and yeast. This live bacteria sets the stage for a fermentation process, which is what gives kombucha its subtle effervescence and tart-tangy taste.

Some find the fruity, slightly vinegary flavor of kombucha to be refreshing, while others find it to be more of an acquired taste. So if you're sipping it for the first time consider sampling a few different varieties, flavors, or brands to find your favorite—there are lots to choose from.

Kombucha Ingredients and Nutrition

Kombucha is made from four essential ingredients: tea, sugar, water, and a SCOBY (symbiotic culture of bacteria and yeast). During the fermentation process, the yeast in the SCOBY converts the sugar into alcohol. From there, bacteria convert the alcohol into acetic acid and other compounds.

Here's a look at what you'll find inside one 8-ounce glass of organic kombucha.

• Calories - 28.8 kcal
• Carbohydrates - 7.99 grams
• Sugar - 7.99 grams
• Sodium - 9.6 grams

Kombucha is also packed with vitamins B1, B2, B6, B12, and C, as well as bioactive compounds, such as polyphenols. It also contains essential minerals like iron, manganese, zinc, copper, and nickel.

Does Kombucha Have Caffeine?

Since kombucha is most often made from caffeinated black or green tea varieties, it does naturally have some caffeine, as well. The exact amount of caffeine will depend on the brand you buy. But generally speaking, it’s lower in caffeine than coffee and regular tea—it contains about one-third the amount of caffeine of an 8-ounce cup of black or green tea. If you're looking to replace your daily coffee habit or afternoon soda break with something less caffeinated, kombucha is a solid alternative.

How Much Alcohol Is in Kombucha?

Alongside the probiotics, fizz, and a fruity, acidic flavor, another natural result of fermentation is the production of alcohol. Kombucha contains a teensy amount of alcohol naturally, and you'll find that bottled versions contain a range of percentages of alcohol.

In order for any beverage, including kombucha, to be sold to consumers as a non-alcoholic drink, the government requires drinks to contain less than 0.5% alcohol. So many kombucha products fall under that alcohol content threshold.

You can also find kombucha options at the store with higher alcohol content, at 0.5% alcohol or above, that are legally considered alcoholic beverages—some are as boozy as beer—and you'll have to be over 21 to purchase them. 

Kombucha Health Benefits

It's no magic potion or panacea, but kombucha tea does offer some promising healthy benefits. Do note that much of the research on kombucha thus far has been on animals, so more human studies are needed to support and confirm current findings. But bottom line: The research on the health benefits of kombucha is very promising, and it's certainly a better beverage option than soda, juice, and other sugary drinks.

Promotes Gut Health

Thanks to the fermentation process, kombucha is packed with probiotics, particularly when raw or unpasteurized. Probiotics are beneficial microorganisms, or the "good" type of bacteria, similar to those that occur naturally in our intestines. Consuming probiotic foods and drinks has been positively linked to better overall gut-health, improved cognitive function, lowering cholesterol, promoting a healthy immune system, and more.

Reduces Inflammation

Tea is one of the most polyphenol-rich drinks you can sip, so it makes sense that its fermented byproduct, kombucha, also contains some of these same bioactive plant compounds. Polyphenols are a category of powerful compounds found in plants with several known benefits, including anti-inflammatory, antioxidant, and anti-aging abilities. One 2020 study found that kombucha made from red tea and green tea (separately) were especially high in the polyphenol subgroup flavonoids on days one and 14 of fermentation.

Increases Energy

Kombucha contains B vitamins known to promote energy, metabolism, nerve function, and cell proliferation and growth. This could mean that kombucha provides the kick you need in the mornings—without the crash that coffee can give you. Like coffee, however, you should still drink kombucha in moderation because there's still some caffeine.

Fights Bacteria

Research has found kombucha, especially that derived from green tea, to have antimicrobial potential. It helps to resist and inhibit the growth of harmful fungi and bacteria, including Candida fungal species and Staphylococcus epidermidis. This is a bacteria that can cause serious infections if it gets into the bloodstream.

Reduces the Risk of Depression

Kombucha is full of B vitamins, including B6, which plays a pivotal part in neurotransmitter production. This means that it helps the body fight depression and stabilizes mood. Vitamin B12, which is also found in kombucha, has been shown to boost energy and improve mental clarity, which can also improve mental health.

Improves Liver Health

Kombucha has been shown to improve the liver metabolism. Research suggests it could restrain hepatocyte apoptosis and reduce liver inflammation and fibrosis. Additionally, the antioxidant properties in kombucha could help protect the liver from oxidative stress. Its detoxifying effects also facilitate the elimination of harmful substances from the body, which contributes to overall liver health.

Enhances the Skin

Certain compounds in kombucha, such as phenolic and flavonoid compounds, help stabilize free radicals, which prevents the degradation of collagen and hyaluronic acid. In turn, these compounds slow down the skin aging process, keeping the skin looking youthful longer. Plus, SCOPY's low pH and bacterial cellulose combat bacteria on the skin and stimulate cell regeneration to keep bacteria-induced breakouts at bay.

Promotes Longevity

While more research needs to be done, some studies have shown that kombucha has potential longevity benefits due to the fermented drink's rich content of antioxidants, probiotics, and acetic acid. Because they all support gut health, boost the immune system, and reduce inflammation, they contribute to your overall health, which can potentially increase your lifespan.