What Happens to Your Blood Pressure When You Drink Kombucha Regularly

Although some studies suggest that kombucha may help lower blood pressure, research in humans is lacking and often conflicting. Kombucha consumed regularly may help delay atherosclerosis, a condition closely linked to hypertension (high blood pressure), but there is little strong evidence of its blood pressure-lowering effects.

How Kombucha Is Thought to Lower Blood Pressure

Kombucha is a fermented drink made with tea, sugar, and a culture of bacteria and yeast. Kombucha is a rich source of probiotics (beneficial microbes) and bioactive compounds, including antioxidants and vitamins, that are linked to health benefits.

Among them, kombucha is thought by some to help lower blood pressure:

• During fermentation, sugars in kombucha are converted into lactic acid.
• Lactic acid, in turn, breaks down larger proteins into smaller compounds, called peptides.
• Many of the peptides produced during fermentation can block angiotensin-converting enzyme (ACE). This is the same enzyme targeted by ACE inhibitor drugs, like Lotensin (benazepril) and Vasotec (enalapril), used to treat hypertension.

While fermented foods like kombucha, yogurt, kimchi, and kefir cannot “treat” hypertension in the same way as ACE inhibitors, they may be a beneficial part of a heart-healthy eating plan.

Studies Show No Significant Effect

While the ACE-inhibiting effects of yogurt and kefir have been more strongly supported by research, the same has not been seen with kombucha.

Though evidence is sparse, a study published in 2022 reported that kombucha had no significant effect on either systolic (upper) or diastolic (lower) blood pressure in people who drank 4 ounces of kombucha daily for four weeks.

Part of the reason may be that the peptides produced by kombucha fermentation differ from those created by yogurt and kefir fermentation.

With yogurt and kefir, lactic acid is created when bacteria break down a sugar in milk called lactose. With kombucha, lactic acid is created by the breakdown of a sugar called sucrose, mainly by yeast.

Comparatively, lactose produces more lactic acid than sucrose. This can alter the amount and types of ACE-inhibiting peptides created during fermentation—and possibly account for kombucha’s unsubstantial effect on blood pressure.

Other Cardiovascular Benefits of Kombucha

Despite a lack of evidence of its blood pressure-lowering effects, some studies suggest that kombucha may have other benefits for your cardiovascular system.

Among them:

• Kombucha is rich in antioxidants, known as polyphenols, which animal studies suggest may delay the onset of atherosclerosis (hardening of the arteries) by lowering “bad” low-density lipoprotein (LDL) cholesterol and increasing “good” high-density lipoprotein (HDL) cholesterol.
• Kombucha contains beneficial bacteria and yeast (probiotics), which may help lower blood sugar levels. A small human study conducted in 2023 reported that kombucha improved blood sugar control in people with diabetes and, by doing so, helped reduce their risk of heart disease.

Possible Side Effects and Risks

Kombucha can be a healthy drink as it contains beneficial probiotics, antioxidants, and vitamins. However, it depends on how much sugar, caffeine, and alcohol it contains (below 0.5% alcohol for non-alcoholic kombucha, and typically between 3% and 8% for hard kombucha).

Especially when overused, kombucha can cause side effects, including:

• Gas and bloating
• Diarrhea
• Nausea
• Headache
• Stomach upset
• Weight gain
• Jitteriness

Many experts, including the Centers for Disease Control and Prevention (CDC), state that kombucha can be safely consumed in a 4-ounce (1/2-cup) serving one to three times daily.

Kombucha is generally avoided in young children, people who are pregnant or breastfeeding, individuals with caffeine sensitivity, and those with alcohol dependency.

If used as a natural remedy for hypertension, kombucha may have more downsides than upsides. If you have high blood pressure, see a healthcare provider to discuss proven treatment methods, which include changes in diet and lifestyle and medications.