Medically reviewed by Jamie Johnson, RDN

• Kombucha contains probiotics that may increase the number of helpful gut bacteria.
• Drinking kombucha is a source of antioxidants that can support overall health.
• Kombucha often has less than 0.5% alcohol, but some batches may exceed this and be recalled.

Kombucha may have benefits for gut, liver, and heart health due to its probiotics and antioxidants. However, research is limited on its full effects.

1. Helps With Gut Health

Probiotics are live microorganisms found naturally in fermented foods that may increase the number of helpful gut bacteria. Kombucha is a fermented food made with a symbiotic culture of bacteria and yeast (SCOBY). SCOBY produces probiotics during fermentation.

It's difficult to determine the effects of probiotics in kombucha on gut health. One reason for this is there's no telling how many live probiotics are in a single bottle of kombucha.

Brands must accurately display the total number of organisms in a drink, but there's no way to know how many are alive and how many are dead. Even probiotics that are alive during bottling might be dead by the time you drink the kombucha.

2. Rich in Antioxidants

Kombucha contains antioxidants, including vitamin C, selenium, and carotenoids, that can help prevent or delay cell damage. One study found that kombucha contains strong antioxidant properties. Antioxidant activity can vary with different kinds of kombucha.

Levels of polyphenols and flavonoids—two types of antioxidants—vary significantly based on the kind of tea the kombucha was made from and how long it fermented. All types of kombucha have significant levels of these antioxidants.

3. Helps Support Liver Health

Drinking kombucha may support liver health, although research is limited. One animal study looked at the effects of kombucha on liver damage caused by non-alcoholic fatty liver disease (NAFLD) in mice.

Kombucha was found to aid the liver in the breakdown of fat and reduce inflammation and liver scarring. More human studies are needed to confirm these potential benefits and understand how kombucha affects the liver.

4. May Protect Against Heart Disease

Some evidence suggests that kombucha may reduce hyperlipidemia (high cholesterol), a significant risk factor for heart disease and stroke.

One review noted that kombucha helped reduce low-density lipoprotein (LDL) cholesterol, total cholesterol, and triglycerides in several animal studies. Kombucha was also shown to improve high-density lipoprotein (HDL) cholesterol and decrease fat build-up in the arteries.

More human studies are needed to confirm these benefits.

5. Might Have Anticancer Properties

Research on the effects of kombucha on cancer prevention is limited, but drinking black and green tea may help protect against some cancers.

These teas are sources of compounds that may have anticancer properties. Green tea contains antioxidants called catechins. Black tea is a source of polyphenol antioxidants.

Are There Any Risks of Kombucha?

Drinking kombucha is generally safe, but it may be safer to avoid trying home-brewed kombucha if you are not confident in your abilities to brew it correctly. There are a few risks of kombucha to keep in mind before you brew it yourself or buy it at a store.

Home-Brewed Kombucha

Making kombucha at home comes with a risk of overfermentation, which can lead to a high acidity or alcohol content. There's also a risk of contamination if you brew it incorrectly.

It's important to follow safety precautions. Use sterilized utensils and other equipment, brew in glass containers, and cover the container with a breathable fabric to keep out dirt, mold, and other germs.

It's rare, but severe complications have been associated with home-brewed kombucha. The National Capital Poison Center reported these adverse health events, which occurred between 1995 and 2009:

• One case of cardiac arrest
• One case of death
• One case of severe muscle weakness and inflammation of the heart muscle
• Several cases of hepatitis, or liver inflammation

Store-Bought Kombucha

Kombucha might contain more alcohol than you think. Small amounts of alcohol are created as part of the fermentation process, but kombucha is not classified as alcohol. It typically has less than 0.5% alcohol by volume (ABV), which is the cutoff point.

Some batches of kombucha have been recalled because their alcohol content was higher than it should be—some had an ABV of 3%.

Who Should Avoid Kombucha?

It's recommended that the following people avoid drinking kombucha because of the alcohol, live bacteria, and risks associated with it:

• People who have a weak immune system
• Pregnant people
• Young children

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Kristina Dawson