The recommended amount of kombucha to drink daily generally ranges from about 4 to 12 ounces (roughly 120 to 350 ml) for most people. The Centers for Disease Control and Prevention (CDC) suggests that consuming 4 ounces up to three times a day is safe, which totals about 12 ounces daily
. Some sources recommend not exceeding 16 ounces (about 480 ml) per day, which is roughly the size of a typical store-bought kombucha bottle
. Key guidelines for kombucha consumption:
- Start small: Begin with about 2 to 4 ounces per day to see how your body reacts, especially if you are new to kombucha
- Moderation is important: Drinking too much kombucha can cause side effects like headaches, nausea, gastrointestinal distress, or even ketoacidosis in rare cases
- Daily intake: One to two 8-ounce servings (8–16 ounces) per day is commonly recommended to balance benefits and avoid excess sugar, caffeine, and alcohol intake
- Individual tolerance: Some people tolerate more, while others may need to limit intake due to sensitivity to caffeine, alcohol, or probiotics
- Avoid for certain groups: Pregnant or breastfeeding women, children, and people with compromised immune systems or certain health conditions should avoid kombucha or consult a doctor first
Summary: For most healthy adults, drinking about 4 to 12 ounces of kombucha daily is safe and beneficial. Start with a small amount to assess tolerance and avoid exceeding 16 ounces per day to minimize potential adverse effects. If you have specific health concerns, consult a healthcare professional before regular consumption.
