Kombucha, the fizzy and fermented tea drink, is all the rage. People drink it for its purported health benefits, and the drink is made by fermenting sweetened tea with a SCOBY (Symbiotic Culture Of Bacteria and Yeast).
But does kombucha have caffeine? The answer is yes. However, there are a lot of misconceptions about how much caffeine is actually in kombucha.
This article will explore how much caffeine you can expect from kombucha, what factors affect those levels, how it compares to other popular caffeinated drinks, and even some caffeine-free options if you’re trying to cut back.
Understanding Caffeine and Kombucha
Let’s take a closer look at caffeine and kombucha.
What is caffeine?
Caffeine is a naturally occurring alkaloid found in tea leaves and coffee beans. Its chemical formula is C8H10N4O2.
Caffeine is a stimulant, meaning it speeds up the messages traveling between the brain and body. A typical dose of caffeine is about 100 mg. Studies show that more than half of American adults consume more than 300 mg of caffeine every day.
What is kombucha?
Kombucha is a fermented tea beverage made by fermenting sweetened tea with a SCOBY, or symbiotic culture of bacteria and yeast. The fermentation process reduces the sugar content of the tea.
Kombucha contains probiotics that are produced during the fermentation process, and these probiotics may have health benefits.
How much caffeine is too much caffeine?
The amount of caffeine in kombucha varies based on several factors.
Factors Affecting Caffeine Levels
Here are a few things that affect the caffeine content of kombucha:
- Type of tea used. Different teas contain different amounts of caffeine. Kombucha made with black tea might have 10 to 25 mg of caffeine, since black tea can have anywhere from 30 to 80 mg of caffeine per cup. If the kombucha is made with green tea, it might contain only 2 or 3 mg of caffeine.
- Steeping time. Steeping tea leaves longer can draw out more caffeine.
- Fermentation process. The fermentation process may reduce the amount of caffeine in kombucha, but scientists haven’t been able to nail down whether this is true. Some studies have shown a caffeine reduction of as much as 40% after three weeks of fermentation, while other studies haven’t found any significant change.
Typical Caffeine Content in Kombucha
Most commercially available kombucha drinks have 1 to 2 mg of caffeine per ounce, or 10 to 15 mg per 8-ounce serving. Another way to look at it is that kombucha has 3 to 6 mg of caffeine per 100 ml.
For comparison, coffee has around 11 to 12 mg of caffeine per ounce, or 95 mg in an 8-ounce cup.
In other words, you’d have to drink six to eight cups of kombucha to get the same amount of caffeine as you’d get in one cup of coffee. The amount of caffeine in a cup of kombucha is about the same as the amount in a bar of milk chocolate.
Minimizing caffeine in your kombucha
If you’re trying to cut back on your caffeine intake, there are a few things you can do to keep the caffeine in your kombucha to a minimum.
Choosing low-caffeine tea varieties
Some varieties of tea naturally have less caffeine than others. Green, white, or oolong teas are generally lower in caffeine than black teas. A kombucha made with green tea may have only 2 or 3 mg of caffeine per serving.
Another option is to use decaffeinated tea, but be careful about reaching for the store-bought versions. Some commercially decaffeinated teas contain harmful chemicals you may prefer to avoid.
Adjusting the brewing process
The longer you steep your tea, the more caffeine will be extracted, so try shortening the steeping time to reduce the caffeine content.
There’s debate over whether longer fermentation times reduce caffeine, but some researchers are finding that caffeine concentration declines significantly after about three weeks of fermentation. In his book, The Green Tea Book, Dr. David Chappuis reported that caffeine was reduced by about 25% during the first two weeks of fermentation.
Blending with herbal teas and tisanes
Another option is to blend your usual Camellia sinensis tea with herbal teas like rooibos or hibiscus. Just be sure to use natural flavorings to avoid harming the kombucha culture.
L-Theanine and Caffeine
Kombucha’s made from tea, and tea contains an amino acid called L-theanine. Researchers have found that L-theanine actually works against the stimulating effects of caffeine by promoting relaxation.
According to one study, L-theanine reduces anxiety and creates a calming effect about 30 to 40 minutes after you ingest it.
Interestingly, L-theanine and caffeine together may be more effective than either on its own. Studies show that people who consume both report improved cognitive performance and better moods.
Looking for a caffeine-free alternative? Try water kefir
Water kefir is a fermented drink that’s a lot like kombucha. But unlike kombucha, water kefir doesn’t have any caffeine.
Like kombucha, water kefir is made using a fermentation process. Instead of using a SCOBY culture, water kefir uses something called water kefir grains. These grains are a collection of different bacteria and yeasts that, when added to sugar water, ferment and create a fizzy, probiotic-rich beverage in about 24-48 hours.
Key Takeaways
Kombucha does contain caffeine, but the amount is relatively small compared to what you’d get from a cup of coffee or tea.
The caffeine level in your kombucha can vary based on the type of tea used, the brewing time, and the specific brand. If you’re sensitive to caffeine, you can try brewing your own kombucha with less tea or choosing a brand that’s known to have lower caffeine levels.
Ultimately, deciding whether to drink kombucha comes down to making an informed choice based on your own preferences and caffeine sensitivity. If you have any concerns about including caffeinated kombucha in your diet, it’s always a good idea to talk with your doctor.