In addition to making kombucha one of the most sought-after beverages of the moment, the buzz surrounding it has people wondering if this "unique" beverage contains caffeine. If so, how much? As some people are simply too sensitive to consume caffeinated beverages, we do understand your worry. And our response is that it all depends on how the kombucha is brewed. To learn what determines the amount of caffeine in this fashionable beverage called kombucha, let's go through each of the factors in this article in depth.
What is Kombucha?
The ingredients used to make kombucha are black or green tea, sugar, yeast, and bacteria. Tea serves as the beverage's base, and bacteria and sugar are essential to initiate the fermentation process. A scoby (yep, that large "mushroom" on top of the jar is actually a symbiotic colony of bacteria and yeast) develops as a result of sugar feeding bacteria and accelerating fermentation. And after a few days of infusion, you will have a ready-made sweet and sour drink known as kombucha.
What is Caffeine?
Tea, coffee, cacao, and kola nuts all naturally contain the bitter substance known as caffeine. The stimulating effects of caffeine to improve alertness and attention have led to its widespread consumption. As you may already be aware, caffeine can also lead to addiction, which can result in exceeding the daily limit of caffeine (it is considered that up to 400mg of caffeine per day appears to be safe for adults). A small cup of freshly made coffee can have up to 100 mg, a cup of tea up to 47 mg, and a small cup of cola can have up to 22 mg.
Does Kombucha Contain Caffeine?
Since the main ingredient in kombucha is tea, which naturally contains caffeine, the answer is yes. However, we must acknowledge that kombucha cannot replace your morning coffee routine because it only has 8 to 14 mg of caffeine per 250 ml, which is barely detectable even for caffeine-sensitive people.
What Factors Affect the Caffeine Content?
You've probably got a question: if a cup of tea has 47 mg of caffeine, how has this been reduced to 14 mg in kombucha? The answer is simple: there are a few factors that determine the caffeine content of kombucha.
- The amount of caffeine is reduced during fermentation. Caffeine can be broken down by bacteria, which drastically lowers the amount of caffeine in the finished product. Therefore, the amount of caffeine in your kombucha will decrease the longer it ferments. A general rule of thumb is that a final product should have 1/3 of its original caffeine level. It implies that if the initial dose of caffeine was 40 mg, the final kombucha will have somewhere between 13 mg.
- Caffeine levels vary depending on the type of tea. Black tea contains the largest percentage—up to 50 mg—while green tea has just 20–30 mg per cup.
- The quantity of caffeine depends on how long you let the tea steep in the boiling liquid. As a result, the longer you do it, the stronger the tea.
- Some kombuchas also have components with naturally occurring caffeine in them. To obtain this information, read the ingredients list before purchasing one in a supermarket.
How Do I Reduce the Caffeine Content in My Kombucha?
If you still feel you are overly sensitive to caffeine even at this low percentage, there are a few strategies to reduce its amount in your cup. Since it is very difficult to tell how much caffeine is in packaged kombucha sold in stores (few manufacturers specify this information on the label), the majority of solutions, unfortunately, are for those who prepare kombucha at home. You don't need to be an expert to create your own kombucha, so you may easily try those methods even if you've never worked with the beverage before.
Choose Decaffeinated or Herbal Teas as the Base.
Although caffeine is a source of nitrogen in kombucha, which is necessary for the fermentation process, it can be replaced with decaffeinated tea. To ensure that it won't affect the fermentation process, just look for one that has been processed with water or carbon dioxide. As there are some additional nitrogen-fixing bacterial species in SCOBY, you can also try herbal teas.
Control A Steeping Time
As we've already discussed, the amount of caffeine in tea depends on the steeping duration. Therefore, you may simply reach the necessary caffeine content in the drink by shortening the steeping time. Additionally, the procedure is impacted by the temperature of the water used to steep the tea. To get less caffeine into the water, we advise you to let it cool down a bit.
Read the Content List of Each Bottle
If you don't have the time or skills to manufacture your own kombucha, one option is to review the ingredient lists of each kombucha. As we've already indicated, not all manufacturers define it, although producers like GT or Health-Ade still list it. Don't forget to check for any other ingredients, such as added sugar, synthetic flavors, or apple vinegar, that could affect the caffeine concentration too.
Cut Back on Serving Size
If you believe you generally consume too much caffeine, try cutting back on the amount of kombucha you drink each day. Realizing that anything in excess is unhealthy is crucial.
Different Kombucha Brands in Comparison
Each serving of Health-Ade Kombucha contains 8 to 15 ml of caffeine, depending on the flavor. The fact that they indicate the percentage on each bottle is a huge benefit.
KeVita MasterBrew Kombucha
Owned by PepsiCo, KeVita Kombucha is well-known for having a high caffeine content. It contains up to 68 milligrams on average per serving.
Rise Kombucha has a unique fermentation technique that results in low levels of caffeine, ranging from 8 mg to 15 mg per serving.
Each serving of GT's Kombucha only has 4 to 8 mg of caffeine. For coffee lovers they also offer GT’s Coffee Kombucha with 40 mg of caffeine.
FUL® Sparkling Spirulina Drinks
However, if your relationship with caffeine is over, kombucha is also off the table as a permitted beverage. We understand your decision, and in this particular circumstance, we know what can be beneficial to you: FUL® spirulina beverages in various flavors are the type of sparkling drink that we all crave from time to time! It is not just a soda-like beverage; it is also the finest way to provide your body with vitamins. Spirulina extract, which is used in FUL® effervescent beverages, is high in antioxidants, magnesium, iron, and vitamins C, B1, and B2. Let us quickly go over a few of them and explore the benefits they provide:
- Vitamin C: maintains healthy immunological function;
- Calcium: supports the digestive system;
- Vitamin B2: boosts your energy levels;
- Magnesium: supports healthy muscle and neuron function;
- Potassium: regulates hydration and supports normal blood pressure levels.
FUL is a beverage with 3 different flavors—lime and mint, lemon and ginger, and white peach—that perfectly fits into your daily routine when you need something sweet and nutritious at the same time. Additionally, the spirulina used in FUL® sparkling drinks is grown in high-end closed-loop systems that recycle CO2 emissions. Try FUL to delight your body, enhance your health, and lessen your influence on the environment.
Does kombucha keep you awake?
If you consider kombucha as a replacement to an energy drink to keep you awake at night, you will not likely feel the same effect. Although kombucha includes some caffeine, the amounts are too little to really increase your level of energy.
Is kombucha OK before bed?
The amount of caffeine in kombucha is only 10 to 25 mg, which is little to interfere with your sleep cycle. However, it is best to avoid this drink before night if you have a strong sensitivity to caffeine.
Is kombucha like an energy drink?
Although kombucha is regarded as an energy-enhancing beverage, it does not replenish your energy as quickly or effectively as energy drinks. However, kombucha is much healthier than any type of energy drink.