A single serving of kombucha tea provides well over 100% of your recommended daily allowance of vitamin B12. The nutrient keeps your nerves and blood cells healthy, helping to prevent megaloblastic anemia.
Kombucha has also been found to contain substantial amounts of B-12, up to 840 mg/L.
Yogurt, kefir, tempeh, miso, kimchi, sauerkraut and pickles are all examples of foods sometimes made with the lactic acid bacteria that can produce vitamin B-12.
Kombucha is rich in B vitamins, essential to the human body in helping us maintain our health. B vitamins are best known to fuel the cells by helping us release energy from the food we eat. The amazing thing is the sheer variety of B vitamins available in kombucha: B1, B2, B3, B6, B9 and B12.
Kombucha drinks also feature minerals originating mainly from tea (potassium, manganese, fluoride ions), vitamins (E, K, B), amino acids (especially theanine, a derivative of glutamine), as well as other compounds that are formed as the result of numerous reactions occurring during the fermentation of the tea.
There are a few populations that should never ingest kombucha. Pregnant and breastfeeding women, children, and individuals with liver or kidney disease, HIV, impaired immune systems, and alcohol dependency should avoid kombucha.
"Everything should be enjoyed in moderation. While a glass of kombucha is A-OK, drinking multiple servings every single day may not be the best choice," Manaker says, noting that it might invade the space of good ol' H2O, can contain some caffeine from the tea, and could do a number on your teeth due to its acidity.
In addition, Yakult Gold contains added nutrients including Vitamin D, B12, B6, and Calcium.
One 2021 systematic review of clinical trials found probiotics improved micronutrient levels in healthy people, specifically vitamin B12, folate (vitamin B9), calcium, iron, and zinc [2].
However, it now appears that B12 and other B-vitamins can be produced by eating foods containing typical probiotics such as Bifidobacterium and Lactobacillus. The most well-known producer of B12 is Lactobacillus plantarum, which is used in many probiotic products, and is naturally found in human intestines.
One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Most people can prevent vitamin B12 deficiency by consuming foods and drinks that have vitamin B12. Options for consuming vitamin B12 include: Animal food products: Red meat, fish, poultry, eggs, milk and other dairy products all contain vitamin B12.
Sources of Vitamin B12. Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [12,13].
A single serving of kombucha tea provides well over 100% of your recommended daily allowance of vitamin B12. The nutrient keeps your nerves and blood cells healthy, helping to prevent megaloblastic anemia.
While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, higher doses have been found to be safe. Your body absorbs only as much as it needs, and any excess passes through your urine. High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache.
Technically, B12 can be found in fermented foods (like kimchi, idli, dosa, sauerkraut and miso, to name a few), but because of our unnaturally hygienic world, these foods can't provide people with the required levels of B12.
[1] People who regularly take medications that suppress stomach acid for conditions like gastroesophageal reflux disease (GERD) or peptic ulcer disease—such as proton-pump inhibitors, H2 blockers, or other antacids—may have difficulty absorbing vitamin B12 from food.
Your intestines absorb vitamin B12 from food. A protein your stomach makes called “intrinsic factor” helps your body absorb it.
Adding more to the story, if you're taking high doses of supplemental folic acid it can mask low vitamin B12 status.
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins, and you can start incorporating them into your diet with our avocado recipes.
Another fruit that is rich in vitamin B12 is blueberries. It is packed with antioxidants that ensure great health while also supporting your skin's ability to fight inflammation concerning acne, eczema, psoriasis, and premature ageing.
“Greek yogurt, especially the non-fat variety, is high in vitamin B12, a necessary nutrient for red blood cell formation, the nervous system, and energy production systems,” Schlichter says. According to USDA data, a 156-gram container of Greek yogurt offers about 45 percent of your daily need for B12.
Excess caffeine
Depending on the type of tea, this could provide a person with a lot of added caffeine. For those sensitive to caffeine or who already drink caffeinated beverages, adding kombucha may increase caffeine consumption and cause symptoms such as: anxiety. irritability.
Boosting your gut health
“Good” bacteria are essential for your gut microbiome to thrive — and fermented foods such as kombucha contain probiotics to help keep those levels high. “Kombucha can really help feed and increase that good, healthy gut bacteria, which can help decrease any bad bacteria,” says Zumpano.
Kombucha Health Benefits
Advocates say it helps your digestion, rids your body of toxins, and boosts your energy. It's also said to boost your immune system, help you lose weight, ward off high blood pressure and heart disease, and prevent cancer. But there's not a lot of evidence to support these claims.