You have successfully brewed your first batch using our Master Kefir Guide. It’s sitting in the fridge, thick and creamy. Now comes the big question: How do I take it? Should you chug a litre for breakfast? Or sip it before bed?
The answer depends on why you are drinking it. Here is the science on timing and dosage.
☀️ Morning (Empty Stomach)
Best For: Digestion & Probiotic Absorption.
Drinking kefir first thing in the morning, before food, allows the bacteria to pass through the stomach faster. Since stomach acid is lower before a meal, more probiotics survive the journey to your intestines.
- ✅ Maximum probiotic impact
- ✅ Energy boost (B Vitamins)
- ✅ Jumpstarts metabolism
🌙 Night (Before Bed)
Best For: Sleep & Gut Repair.
Milk kefir is rich in Tryptophan, an amino acid that promotes serotonin and melatonin (the sleep hormone). Drinking it 1 hour before bed can help you relax.
- ✅ Natural sleep aid
- ✅ Reduces late-night snacking
- ✅ Overnight gut healing
🏆 The Verdict
There is no “wrong” time. Try both and see what your body prefers!
Many people drink a small glass in the morning and a small glass at night.
📉 How Much Should I Drink?
⚠️ The “Beginner’s Trap” (Read This!)
Do NOT drink a full cup on your first day.
Kefir is potent (especially Real Grains vs. Powder). It contains 30-50 strains of bacteria. If your gut isn’t used to it, flooding it with probiotics can cause a “Herxheimer Reaction” (Die-off). This feels like bloating, gas, or mild headache. It means the bad bacteria are dying, but it’s unpleasant.
| Experience Level | Daily Dosage |
|---|---|
| Week 1 (Beginner) | 1 to 2 Tablespoons (mix into food) |
| Week 2 | 1/4 Cup (60ml) |
| Week 3 | 1/2 Cup (120ml) |
| Maintenance (Pro) | 1 Cup (250ml) per day |
❓ Dosage FAQs
Can I drink too much?
Yes. While it’s hard to “overdose,” drinking more than 1 litre a day can cause significant constipation or diarrhea. 1 Cup (250ml) is usually the sweet spot for health benefits.
Can I heat it up?
No! High heat (above 45°C) kills the live bacteria. Do not microwave it or put it in boiling tea. If you want it warm, put the cup in a bowl of warm water (bain-marie) to gently take the chill off.
I am lactose intolerant. Can I drink it?
Most likely, yes! The fermentation process reduces lactose by about 99%. Start with a teaspoon to test your tolerance. If you are extremely sensitive, stick to Water Kefir instead.
Can I take it with antibiotics?
Yes, but spacing is key. Antibiotics kill bacteria (good and bad). If you drink kefir with your pill, the medicine kills the kefir. Take your antibiotic, wait 2-3 hours, then drink your kefir to help re-seed the gut.
I hate the sour taste. Help?
You are not alone! The sourness can be intense. We recommend doing a Second Fermentation with fruit to mellow the flavor, or blend it into a Smoothie.
Does it break a fast?
Yes. Milk kefir contains calories, protein, and fats. It will break an Intermittent Fast. Drink it within your “eating window.”
Can kids drink it?
Absolutely. It is fantastic for kids’ immune systems. Just watch out for the sour taste—blend it into a smoothie so they enjoy it.
Should I take a break from it?
Some holistic practitioners suggest a “cycle” (e.g., 5 days on, 2 days off) to keep the immune system stimulated. However, most daily drinkers (like the people of the Caucasus mountains) drink it every day for life.
Does it contain alcohol?
Trace amounts (0.1% – 0.5%). This is generally safe for everyone, including children and pregnant women, but if you have a zero-tolerance medical condition, consult your doctor.
Is store-bought kefir the same dosage?
Store-bought is weaker. It has fewer strains of bacteria. You can likely drink more store-bought kefir without side effects compared to potent homemade kefir.
