best time of day to drink kombucha

If you love kombucha, you're probably already familiar with the great taste and health benefits of kombucha. But when is the best time of day to drink kombucha? And how much should you drink? 

In this article, we've shared the best time to drink kombucha based on what your health goals are and the pros and cons of drinking this fermented tea at different points during the day!

When To Drink Kombucha

drink kombucha at home

Kombucha is all the rage right now in the United States. It’s a fizzy sweet-and-sour fermented tea that has been used for hundreds of years. It’s made by fermenting sweetened black or green tea with a kombucha SCOBY. The fermentation process creates a powerful, healthy probiotic drink that’s full of vitamins, natural acids, and minerals.  

Kombucha's health benefits range from improving gut health, digestion, and metabolism to boosting your immune system and heart health. 

So when is the best time to drink kombucha? The answer can depend on a variety of factors. For instance, your personal preferences, daily routine, and health goals. Here are some factors to consider when deciding when to drink kombucha:

  • Kombucha contains a trace amount of alcohol, usually around 0.5% ABV, resulting from the fermentation process. While this amount is negligible for most people, if you’re sensitive to alcohol, avoid drinking kombucha first thing in the morning or right before bed.
  • Secondly, when determining the ideal time to enjoy kombucha, it's essential to take into account the caffeine content and the best tea for kombucha. Generally, kombucha is crafted using either black or green tea, which naturally contains caffeine. While the caffeine levels in kombucha are relatively low, it is worth considering if you're sensitive to caffeine and its potential effects on sleep.

  • Lastly, it’s essential to consider what health goals you want to achieve by drinking kombucha. Drinking kombucha at different times of the day can result in different health benefits (which we’ll discuss next). 

See Related: Does Kombucha Have Alcohol? 

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The Best Time of Day to Drink Kombucha:

Below, we’ve shared the best time of day to drink kombucha and the potential benefits associated with each time:

In The Morning:

Drinking kombucha in the morning may be your best bet if you're looking for an energy boost. Kombucha contains small amounts of caffeine and B vitamins. These can all help start your day off right. 

Plus, drinking kombucha on an empty stomach also lets you get the most out of the kombucha probiotics. How? Well, you see, when you drink kombucha on an empty stomach, there won't be anything getting in the way of those probiotics making it through your digestive tract. So they'll pass through more quickly and reach the large intestines where they belong.

However, if you're not used to having probiotics or caffeine in your system, drinking kombucha on an empty stomach may cause stomach upset. 

See Related: Kombucha & Caffeine

Before and After Meals:

drink kombucha in the morning

It's best to consume kombucha before or after a meal if you're drinking it to improve digestion. The probiotics in kombucha can help aid in food digestion and improve nutrient absorption. Drinking kombucha before a meal may also help reduce appetite, which can be helpful for weight management. 

Pro Tip: Drink kombucha 30-45 minutes before or after the meal for the best results.  

Before and After a Workout:

Drinking kombucha pre-workout can provide a natural energy boost. As we mentioned above, kombucha contains trace amounts of caffeine and B vitamins. Both these elements can help improve your mental focus and alertness during a workout. 

Drinking kombucha post-workout can help replenish the body with nutrients and aid in muscle recovery. Kombucha contains amino acids, organic acids, and antioxidants that can help reduce inflammation, support tissue repair, and boost immune function.

What’s more, kombucha also contains iron, which can increase oxygen flow around your body. This can help you stay energized after working out and refuel faster.

At Night:

It’s best to avoid drinking kombucha in the evening or right before bedtime if you’re sensitive to caffeine or have trouble sleeping. The small amount of caffeine in kombucha may interfere with sleep for some people.

However, if you’re not really sensitive to caffeine, kombucha can be a healthy alternative to a cup of coffee/tea or a glass of wine after dinner. 

Note: We highly recommend that you try to make your own kombucha. Not only will you be able to control what goes into it, but you can also experiment with different flavors and varieties. One of our favorite recipes is "kombucha coffee" if you’re looking for something new to try out. Best of all, you'll also save money by making your own.

Pros and Cons Of Drinking Kombucha At Different Times Of The Day:

Here is a short table to give you a quick idea of what drinking kombucha at different times can do for you:




In The Morning

  • Provide a natural energy boost 

  • Helps improve mental clarity

  • Detoxify your body

  • Increases the probiotic potency in your large intestine

  • May cause an upset stomach

  • Could be harsh on the gut

Between Meals

  • Aids in food digestion

  • Improves nutrient absorption

  • May help reduce appetite

  • None as far as we know

Before & After Workout

  • Provides a natural energy boost

  • Can help improve mental focus and alertness during a workout

  • Can increase oxygen flow around your body

  • Help replenish the body with nutrients

  • May aid in muscle recovery

  • May cause stomach upset or jitters in some individuals

At Night

  • A healthy alternative to a cup of coffee/tea or a glass of wine

  • May interfere with sleep

download our kombucha guide and recipe book

FAQs About When To Drink Kombucha:

Is It Important To Drink Kombucha At A Specific Time Of Day?

Honestly speaking, there is no specific time of day that is considered "the best" to drink kombucha. However, some people may prefer to drink it in the morning for an energy boost or before or after meals to aid digestion. You can drink kombucha whenever you feel it. Overall, there is no scientific evidence to support the idea that one specific time of day is more beneficial than others.

Is It Better To Drink Kombucha On A Full Or Empty Stomach?

There is no one-size-fits-all answer to this question. It can depend on a person's digestive system and fermented foods' tolerance. Some people feel absolutely fine after drinking kombucha on an empty stomach, while others may end up having an upset stomach. It all comes down to your individual preferences and digestive system. Therefore, it’s best to experiment and see what works best for you.

How Often Should You Drink Kombucha?

So, how often should you drink kombucha? You can drink kombucha daily, but it’s important to do so in moderation. This is because kombucha contains sugar (and sometimes other sweeteners if you don’t make it yourself), and it can cause digestive issues like bloating or gas if you consume too much of it.

Plus, because kombucha contains a trace amount of caffeine and alcohol, drinking too often could interfere with your sleep cycle or cause you to feel less alert during the day. 

However, when consumed in moderation (around 8–12 ounces every day), kombucha actually has so many benefits for your body

The Bottom Line For The Best Time To Drink Kombucha:

Overall, the best time of day to drink kombucha can depend on your individual needs and health goals. That’s why we recommend listening to your own body and paying attention to how you feel after drinking kombucha to determine what works best for you.