Kombucha & Caffeine: Does Kombucha Keep You Awake?

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After drinking kombucha, most people feel more alert and energized. Caffeine-sensitive people might wonder, does kombucha keep you awake? Generally, the caffeine content is low enough not to interfere with sleep, but this can differ from person to person.

Does Kombucha Have a High Caffeine Content?

Typically, there is around 10-15 mg of caffeine per 8 oz of kombucha, which is significantly less than coffee or tea. This number may vary depending on the type of tea used in the brewing process, the size of the tea leaves, and how long they’re steeped. To compare, a cup of coffee contains approximately 95 mg of caffeine, and black tea contains approximately 47 mg.

Home-brewed kombucha tends to have less caffeine than store-bought; some brands add extra caffeine after manufacturing the drink.

Does Kombucha Give You Energy?

The simple answer is yes; kombucha gives you energy. However, the energy rush you feel when you drink kombucha doesn’t usually come from the small amount of caffeine in the drink. Instead, it comes from the combination of B vitamins, antioxidants, probiotics, and L-Theanine. You have more energy when your digestive system is happy, healthy, and functioning well.

Unlike energy drinks, kombucha provides a stable energy boost with no crash.

When Is the Best Time of Day to Drink Kombucha?

The best time of day to drink kombucha is any time of day! While you may want to avoid drinking it late at night, any other time of the day is fine. Drinking kombucha on an empty stomach may help to increase its detoxifying effect, whereas drinking it before or after meals may help with digestion.

How Much Kombucha Should You Drink Daily?

While kombucha is safe to drink every day, it is generally not recommended to drink more than 12-16 oz daily. This amount allows you to reap the health benefits without exposing yourself to the possible side effects. Drinking too much kombucha can lead to overconsumption of calories and sugar or lead to GI issues such as bloating or an upset stomach.

Be aware that each bottle of store-bought kombucha typically contains two 8-ounce servings. While many people drink the entire bottle at once, it’s best to enjoy one serving at a time if you have a sensitive stomach or do not drink kombucha often.

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Can You Drink Kombucha Before Bed?

Because kombucha contains alcohol and caffeine, drinking it right before bed is not recommended. Kombucha drinks only have a slight alcohol content (0.5% or less), produced naturally during the fermentation process. However, alcohol has been shown to affect sleep negatively. Additionally, if you are sensitive to the effects of caffeine, the small amount in this fermented tea may also affect your sleep.

If you prefer to drink kombucha at night, drink it two to three hours before you go to sleep.

Is Kombucha a Sleep Aid?

Because kombucha tea contains healthy probiotics that feed your gut microbiome, kombucha may be what you need to get a good night’s sleep. The good bacteria in kombucha can improve your gut health, which has been directly correlated with better sleep.

Probiotics also boost the digestive and immune systems. With reduced discomfort and indigestion, your chances of getting a good night’s rest are increased. Probiotics have also been shown to alleviate symptoms of depression and anxiety, both of which can lead to insomnia.

Drinking kombucha every day, in addition to a healthy diet, may lead to better sleep and better overall health. This, of course, varies from person to person and depends on how you react to drinking kombucha.


Margaret has been drinking kombucha for its health benefits since 2010. Not only does she love drinking it, but she also enjoys brewing her own homemade booch. Her favorite combination so far is mint-strawberry, but she is always experimenting with new recipes.

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