Ever wondered about the benefits of kombucha? This fermented beverage is taking the world by storm as a delicious health drink as well as a superfood ingredient in skin care products. Kombucha could improve gut health, promote a healthy immune system and, as a skin care ingredient, may help the skin’s microbiome flourish.

But how does kombucha benefit our health and our skin? How much kombucha should you drink and how do you bring it into your skin care routine? We’re answering your most pressing questions about this fermented drink to unpack all its benefits. 

What Is Kombucha? 

Kombucha is a slightly acidic, carbonated flavored tea that is a useful substitute for soft drinks or sparkling wine. This probiotic-dense beverage is typically crafted by fermenting black tea (camellia sinensis), a combination of bacteria and yeast, plus a sweetener to feed the yeast. Some brews use green and oolong tea in place of black tea. The fermentation process is what gives kombucha its beneficial effects. Studies suggest that we can attribute kombucha’s benefits to the presence of probiotic microorganisms (acetic and lactic bacteria), amino acids, polyphenols from tea, sugars, organic acids, ethanol, water-soluble vitamins and other micronutrients. On average, kombucha only contains an alcohol volume of 0.5%, but the range can go up to 3%.

Kombucha is believed to have a place in a balanced diet, but do not use it as a substitute for other therapeutic measures. There have been few clinical trials supporting the health claims associated with kombucha, so be sure to consult your doctor if you’re interested in using kombucha to support the treatment of health conditions. 

How Much Kombucha Should You Drink?

According to Cleveland Clinic, the Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times per day.

“That means you shouldn’t consume more than 12 ounces of kombucha a day,” states the clinic, noting that the average bottle of commercially prepared kombucha exceeds a daily, single serving at 16 ounces. Ideally, you should split the consumption of a 16 ounce bottle over two or more days. 

Can You Drink Kombucha Everyday? 

Research suggests kombucha is not harmful when you drink it at about four ounces per day. However, “there are potential risks associated with excessive consumption or consumption by an individual with preexisting health problems.” Kombucha contains probiotics found to benefit your digestion. However, because kombucha is carbonated, consuming too much may cause side effects like bloating. Kombucha also contains a lot of sugar so you may be accidentally increasing your sugar intake or daily calorie intake without noticing. The sugar content may lead to an unwanted weight gain and could be detrimental to those with health conditions like diabetes or hyperglycemia. “Depending on the brand, just one serving of kombucha can contain as much as 28 grams of sugar, the equivalent of seven teaspoons,” says Healthline. Clearly, even though kombucha has many benefits, you can drink too much. Now that you know the recommended amount, let’s dive into the benefits of kombucha. 

Benefits Of Kombucha

1. Contains Postbiotics

Kombucha is probiotic-rich, meaning it contains live bacteria and yeasts, which are otherwise known as “healthy little microbes,” that benefit your digestive system. Postbiotics are the waste left behind after your body digests both prebiotics and probiotics. According to Harvard Health, “healthy postbiotics include nutrients such as Vitamins B and K, amino acids and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria.” 

2. Contains Antioxidants Which Protect Cells

When green tea is used to make kombucha, you reap its benefits, too. This includes bioactive compounds, such as polyphenols, that act as antioxidants. Antioxidants fight free radicals to protect cells from damage.

3. Aids With Digestion and Improves Gut Health

Probiotics are said to improve your gut health by introducing  healthy bacteria into the environment. Kombucha is also full of strains of lactic acid bacteria which act as probiotics, helping with digestion. In addition, much of the gut and digestion improvements are due to polyphenols, which are known to act as strong antioxidants in the body that decrease inflammation. 

4. Could Promote A Healthy Immune System

Kombucha contains probiotics which are thought to help your immune system. As already mentioned, kombucha contains powerful antioxidants that destroy free radicals, which may protect us from inflammation. Keep in mind with all of the benefits that most of the studies on kombucha are on animals. There have been very few studies on humans to confirm the effects.

5. Can Support The Skin’s Microbiome

Kombucha is also a skin care ingredient, and when topically applied as part of a skin care product, the postbiotics in kombucha can also help support the skin microbiome. The microbiome is an ecosystem of unique bacteria living on our skin which supports the skin barrier. The skin barrier defends against bad bacteria as well as outside influences such as pollution and UV rays and internal influences including stress and diet. Although we recommend kombucha as a skin care ingredient which helps the skin barrier, we do not advise directly applying kombucha to the skin.

Instead, we recommend the Kombucha Microbiome Collection, formulated with pre, pro* and postbiotics to safely support the microbiome’s natural balance. A blend of kombucha, ginger, white tea and jasmine, this collection also visibly replenishes the moisture barrier to reveal a luminous-looking complexion.

Have you noticed any benefits from kombucha in your diet or skin care routine? Shop the Kombucha Microbiome Collection for visibly renewed, luminous skin.

* Does not contain live probiotic cultures.