Progesterone deficiency and the adrenal connection

Low progesterone and cortisol steal

By On · Add Comment

The link between PMS and the adrenals

One of the most common symptoms of PMS is irritability in the week or so leading up to a period. This is generally an indication of a sharp decline in progesterone levels, a hormone that helps soothe the nervous system and decrease inflammation. There also tends to be a noticable link between levels of stress at this time and the severity of the irritability that presents.

What is important here is the link between adrenal function and level of progesterone in the body. Under increased stress, demand for the production of cortisol rises. As cortisol is ultimately produced from progesterone (see the diagram below), increased cortisol output will effectively ‘steal’ progesterone and cause its decline. In addition to increased irritability, there may also be increased levels of inflammation which present as body aches and pain. Headaches and migraines can also be common in this situation, as are increased levels of anxiety.

The hormone cascade, cortisol, and its influence over progesterone production

Treating the adrenals to reduce PMS

Chronic issues with any of the symptoms listed above, especially when coinciding with the week before menstruation, may indicate the need to treat the adrenals. Herbs and nutrients to assist in lowering the demand for cortisol can have a profound effect in liberating progesterone and greatly diminishing symptoms. These may include:

  • Withania (aka Ashwaganda)
  • Siberian ginseng
  • Passionflower
  • Zizyphus
  • Vitamins B3, B5 and B6
  • Magnesium
  • Vitamin C

Testing to assess function

If cortisol steal is suspected, my advice is to perform a dried urine hormone analysis (D.U.T.C.H test) on day 21 of the cycle to assess both adrenal and reproductive hormone function. If the progesterone metabolite output is low, coupled with elevated cortisol, then adrenal treatment may be warranted. Typically progesterone will normalise in the next few cycles, and symptoms will diminish.

Specific progesterone support

Additional support for progesterone may be warranted, and for this I typically recommend the herb Vitex. This should be taken first thing in the morning for the 2 weeks leading up to menstruation, and then not taken for the 2 weeks that follow, then taken again until the period begins. Cycling the herb in this fashion for a few menstrual cycles can be very helpful in restoring healthy progesterone levels and avoiding a sharp drop leading up to menstruation.

For all those women (and their partners!) suffering in the days leading up to menstruation, the adrenal-progesterone connection is certainly one worth considering. Anything else to add? Please leave a comment below.

In wellness,

James Marr

5 causes of depression

The top 5 causes of depression

By On · Add Comment

Depression – a conventional view

In conventional medicine depression remains somewhat of a mystery. Theories of the cause of depression have shifted over the years. However a key area of focus has consistently been on neurotransmitter imbalances, and a variety of medications have been marketed and prescribed with this in mind. Despite the widespread use of antidepressant medications, recent rigorous studies have indicated that anti-depressant medications are barely more effective than placebo. In addition, the safety of these medications have been called into question in recent research.

More complex than a singular cause

Ultimately depression is a condition with multiple underlying causes. Neurotransmitter imbalances are likely to be the result of these underlying drivers, rather than the true cause of depression. Alterations in neurotransmitters (and hormones) are typically the way in which our bodies attempt to temporarily address an imbalance. When these imbalances aren’t addressed, and the alterations persevere, dysfunction and disease will typically be the result. By identifying and addressing the underlying drivers and causes of depression, the body can return to a state of balance.

Let’s dive into the 5 key causes of depression now:

1. Low thyroid function

Low thyroid function (or hypothyroidism) often manifests with depression as one of the first signs. Unexplained weight gain, hair loss, and dry or oily skin may indicate a thyroid issue. Thyroid dysfunction is more prevalent in females, and will often set in during menopause. There is also a strong familial tendency so a history of thyroid issues in females of a family line may suggest a higher likelihood. Treatment is beyone the scope of this article, but if suspected then a complete thyroid blood panel including TSH, T4, T3, thyroid antibodies and reverse T3 is a good place to start investigations.

2. Adrenal dysfunction

Dysfunction of the adrenals will often masquerade as depression, especially in the latter stages. Fatigue, memory loss, poor sleep, body pain, and increased weight gain around the middle may all indicate adrenal dysfunction. A history that includes childhood trauma, chronic infection, blood sugar disturbances, and PTSD may all predispose to adrenal issues. Testing for dysfunction is best done with multiple salivary cortisol measurements throughout the day (rather than a single blood sample as is done through a conventional Doctor which has little value outside of pathological adrenal disease).

3. Hypoglycaemia

Hypoglycaemia (or low blood sugar) can result in symptoms of depression, as well as irritability, fatigue, headache, blurred vision, and mental confusion. This is closely linked to adrenal dysfunction, as one of the roles of cortisol is to stabilise blood sugar when it gets too low. If there is dysfunction in the adrenals and the cortisol response is inappropriate, low blood sugar and severe sugar cravings result. Several studies have shown a clear link between hypoglycaemia and depression. Dietary intervention is crucial here, with avoidance of refined sugars the most important measure. Increased intake of fresh vegetables and a moderate intake of fish and lean meat is typically also helpful. In those with severe blood sugar imbalances, avoidance of all grain based foods may also be neccessary.

4. Nutrient deficiency

There are many nutrients that if deficient, may result in symptoms of depression. Nutrition can powerfully influence mood and behaviour, and unfortunately these days many people are starving of the vitamins and minerals needed for optimal function (despite being overloaded with the simple sugars, unhealthy fats, and toxic chemicals that make up most of the modern processed diet). Listed below are the key nutrient players in preventing depression:

B9 (folate) and B12

Deficiency of both B9 and B12 can result in depression. B9 and B12 act as methyl donors in the body, in turn producing the monoamine neurotransmitters serotonin and dopamine.

B6

Like B9 and B12, vitamin B6 is crucial in the production of serotonin and dopamine. The oral contraceptive pill and HRT will typically reduce levels of B6 in the body, as will many other medications.

Zinc

Zinc serves as a mineral cofactor in more than 70 enzymes in the body, and supplementation of this mineral in conjunction with antidepressant medication has been shown in this study to significantly reduce depression scores as compared to medication alone.

Chromium

Through it’s ability to regulate insulin production and blood sugar, the mineral chromium may assist in relieving depression associated with hypoglycaemia.

Vitamin D

There is significant evidence linking vitamin D deficiency to depression, as well as impaired brain function. A simple blood test can ascertain whether you are deficient, however standard pathology ranges tend to go far too low. Ideally serum vitamin D should be at least 80 nmol/L.

Omega 3

Omega 3 fatty acids (EPA and DHA) are crucial for brain function, and low levels correlate to increased incidence of depression. High quality fish oil is the best source, with krill oil a close second due to its extra antioxidant properties. Flax, chia and hemp oil are a poor substitute due to only the precursor to omega 3 being supplied, which we typically struggle to convert to active omega 3.

5. Environmental toxins

Heavy metals (lead, cadmium, mercury, arsenic, nickel, and aluminium) as well as other environmental toxins such as formaldehyde, pesticides and herbicides, all have the ability to effect neurological tissue and trigger depression. Other symptoms such as tingling in the extremities, numbness, headaches, mental illness and confusion may also indicate toxin exposure. Detailed questioning will often indicate a history of toxin exposure, and hair tissue mineral analysis as well as urinary organic acid testing may be used to determine the exact toxin causing the issue. A process of detoxification and limiting ongoing exposure is crucial to repairing the damage these all too common toxins can cause.

I hope this article helps you or anyone you know suffering from depression to look beyond the limited neurotransmitter viewpoint and discover (and resolve) your underlying drivers. Please share this article so that others can use this information to help navigate their way out of this often crippling condition.

Anything to add? Please leave a comment below.

In wellness,

James Marr

5 causes of insomnia and their solutions

5 causes of insomnia and what to do about it

By On · Add Comment

It’s a horrible feeling – lying wide awake in the middle of the night, desperately trying to fall asleep. It’s been hours, every tick of the clock is haunting you, you want to scream out in frustration, but you still can’t make your body drift into slumber. There’s a reason sleep deprivation is used as a torture device … it sucks!

There can be a number of causes of insomnia, but I have listed the top 5 and their possible solutions here:

Anxiety or tension

An increase in anxiety will cause a stress response, ultimately resulting in the release of cortisol throughout the body. Cortisol has a direct blocking effect on melatonin, the hormone that assists in initiating and maintaining sleep. What’s worse, being unable to fall asleep (perhaps due to other reasons) will in itself trigger anxiety in many individuals, resulting in a feedback loop that worsens insomnia. Some great herbs to help with insomnia caused by anxiety (or vice versa) include passionflower, kava, lemon balm and zizyphus. Nutritional support in the form of 5HTP and tryptophan can also be of assistance. Avoiding caffeine entirely, or at least after midday, is also a sensible precaution for those prone to anxiety or stressed induced insomnia.

Serotonin and melatonin pre-cursor deficiency

Serotonin is an important initiator of sleep, and a deficiency may be indicated in those with severe sleep onset insomnia. One of the main causes of serotonin deficiency is a lack of the bulding block amino acid tryptophan. This can be taken as a supplement, however the benefits of administration seem to take from a few days up to several weeks to appear. It is also important to include the co-factors B6, niacin and magnesium to ensure adequate conversion of tryptophan to serotonin. Food sources of tryptophan include eggs, oats, red meat, fish, nuts and seeds, and turkey. 5-HTP is the activated form of tryptophan and is one step closer to serotonin, thus may be more effective at producing serotonin for some individials.

Nocturnal glucose levels

A clear sign that insomnia is caused by blood sugar dysregulation is the tendency to wake two or three hours after falling asleep. The mechanism of action, like anxiety, involves cortisol. However in this instance cortisol is acting as a blood sugar buffering agent, trying to raise glucose levels when they get too low. Although the goal may be different to it’s action in the stress response, the end result is the same: suppression of melatonin and poor sleep as a consequence. A simple test to see if this is your issue is to have a snack just before going to bed that contains a good mix of protein, carbohydrate and fat – apple slices with nut butter is a good option. If you notice your sleep improves, taking a closer look at your body’s ability to regulate blood sugar may be warranted. Gymnema, cinnamon and bitter melon are all great remedies to help keep your blood sugar on an even keel, as are the nutrients chromium and B5. Of course keeping your diet full of fresh vegetables and low in refined sugars will be very helpful as well.

Restless leg syndrome

Characterised by an irresistable urge to move your legs, restless leg syndrome is typically caused by a nutrient deficiency. The main culprit is magnesium, deficiency of which presents as muscle twitching and cramping. Supplementing with 600mg of a quality form of magnesium (either mag citrate or bisglycinate) in several 200mg dosages throughout the day will usually resolve the issue within a few days. Iron deficiency can also cause restless leg syndrome and should be investigated if there is a history of low iron or you are a vegetarian or vegan.

Sleep apnoea

Sleep apnoea is a disorder characterised by brief interruptions of breathing during sleep (up to several hundred per night). This causes anoxia or oxygen deprivation of the brain, and although the individual may not be aware of the issue, this will result in a lack of deep restorative sleep. The result is a sensation of insufficient rest and subsequent fatigue during the day. Obstruction of the airways is the most common cause, either due to structural abnormalities of more often because of deposition of fatty tissues in overweight individuals. A continuous positive airway pressure device (CPAP) is the most commonly utilised conventional treatment option for this issue, although laser-assisted surgery is an increasingly popular option. From a naturopathic perspective, a weight management plan is a good starting point for many people and will often get fantastic results. For some, a review of possible food reactivity and subsequent inflammation of the airways can also help reduce incidence.

Hopefully if you suffer from insomnia these tips will help you get that restful sleep you’ve no doubt been wishing for! Anything to add? Make sure you comment below.

In wellness,

James Marr

Adrenal fatigue and sleep deprivation

Tired all day but struggling to fall asleep at night? Here’s why

By On · Add Comment

One of the most confusing symptoms that my patients encounter is the feeling of draining fatigue that worsens through the day (inevitably resulting in a 3 o’clock caffeine and sugar hit), followed by an inability to actually fall asleep when their head hits the pillow at night.

What the??

Shouldn’t increasing fatigue through the day result in a rapid onset of deep and restorative sleep, to wake the next day feeling refreshed and full of life? For many, this is not the case.

The reason behind this is adrenal dysfunction. Basically what happens is a release of the hormone cortisol (think of this as your rev up energy booster) from the adrenal glands at inappropriate times of the day (e.g late in the evening when you should be going to bed). Cortisol is the arch nemesis of another hormone called melatonin which helps to initiate and maintain sleep. So when you cortisol lifts in the evening, the release of melatonin is suppressed. The result is a feeling of being ‘tired but wired’ – wanting to go to sleep but being unable to do so.

The flip side of this is waking with fatigue and grogginess. Due to an insufficient release of melatonin during the night (thanks a lot cortisol!), there is a lack of deep restorative sleep. In it’s place is typically a lot of active REM sleep with vivid dreaming and physical responsiveness (increased heart rate, rapid breathing etc).

If this is something you struggle with, there are a few simple strategies that can help:

  • Avoid caffeine after lunch time
  • Try to avoid stimulating activities in the afternoon and evening e.g. no gym or other strenuous exercise
  • Eat dinner early in the evening
  • Avoid exposure to intense artificial light in the evening, especially blue light from phone and tablet devices
  • Make your bedroom as dark as possible

If these strategies don’t work, you may need to consider some herbal and nutrient therapy to reset your adrenal response, however I would strongly suggest testing your pattern of cortisol release with a salivary cortisol profile first. Your best results will come from working with a naturopath or integrative doctor who understands adrenal dysfunction.

In wellness,

James

Healthy sourdough bread for optimal gut health

Sourdough vs regular bread

By On · Add Comment

You know, bread has copped it’s fair share of flak over recent years. Diets such as the paleo diet and the ketogenic diet have vilified bread and all grain based foods as evil incarnate – be sure to wear a necklace of garlic cloves and carry a bottle of holy water if even entering into the same room as a loaf of bread! However a healthy diet is about moderation and balance, and should encompass a variety of different foods including for most people some grains. There is an important distinction though between our modern interpretation of grain based foods (think fluffy white bread and sugar laden breakfast cereals) and the way humans have historically consumed grains – enter sourdough bread.

Fun fact – most bread consumed in the past was in fact true sourdough prepared through the fermentation of the starchy components of flour by bacterial cultures. It was at the court of Louis XIV of France in 1668 that yeast was first introduced as an alternative to traditional sourdough culturing in order to speed up the process of bread making. At the time there was a considerable backlash to the idea of this new method, with many fearing a loss of both taste and nutrition (as it turns out both of these fears were absolutely justified).

The main benefts of traditional sourdough bread are an increased absorption and utilisation of the nutrients found in bread, as well as a reduction in the phytic acid ‘anti-nutrients’ which can limit mineral absorption and cause gastrointestinal inflammation. Furthermore, I frequently see food sensitivity reactions to yeast in many of my patients, and a true sourdough bread avoids the use of yeast entirely. There is even some suggestion that traditional sourdough bread may be tolerated by those with coeliac disease!

When purchasing sourdough bread, be sure to question whether it has been prepared with a starter culture over many hours, and also make sure it does not contain yeast. Many breads sold as sourdough still include yeast and have not been properly fermented prior to baking. Vinegar is also often added to give the ‘sour’ taste associated with sourdough bread (although once you are familiar with the flavour of true sourdough you will never be duped by a fake imposter again).

If you want to attempt your own sourdough, be sure to buy a starter from a reputable source (I like the Health Kulcha sourdough starter sold in Australia), or if you are lucky you can inherit one from a friend. Activating a culture takes time and patience (up to 5 days to get it started) but once up and running the reactivation process only takes a couple of hours (you need to reactivate before each loaf of bread). There are many recipes available, but I like to keep it simple and make a spelt sourdough with only the activated starter, spelt flour, water and salt. I also cheat and use a breadmaker (don’t tell the purists!) which works just fine and makes the process much easier.

As always, although sourdough bread is a much healthier alternative to modern varieties moderation is still key. A healthy diet should contain a variety of vegetables and fruits, some lean meat (with a preference for clean fish), healthy fats in the form of olive oil and avocado, nuts and seeds, and some properly processed legumes (if tolerated).

So eat your sourdough bread (but not too much) and let go of the ‘bread guilt’.

In wellness,

James

Low B12 and its role in degenerative disease

By On · Add Comment

What if I told you that for a large number of degenerative diseases and conditions which are currently considered difficult to treat by conventional medicine, there can be a simple nutrient deficiency as the primary cause. These diseases and conditions may include dementia and Alzheimer’s, depression, cardiovascular disease, ADD and ADHD, autism, and many auto immune diseases. Essentially many of the signs and symptoms of these health issues are similar to those of B12 deficiency, and identification of this issue may often be overlooked in favor of more complex treatment strategies.

Conservative estimates place B12 deficiency at around 40% of the population aged over 60, however a closer look at the literature indicates this number may be far higher and also affect a large proportion of the younger population. The issue with the identification of B12 deficiency is two-fold. Firstly the reference ranges for B12 go too low, allowing sub-optimal levels to be considered normal. And secondly, standard blood tests only assess the level of B12 in the blood, not in the cell where B12 exerts its actions. Thus you could have high levels of serum B12, but if there are issues getting that B12 into the cell or utilizing the B12 once within the cell, then you essentially have a functional B12 deficiency. Measuring methylmalonic Acid (MMA) or homocysteine may be more reliable markers of B12 status as they indicate the end result of B12 utilisation.

B12 is a notoriously difficult nutrient to absorb, and may be impacted by:

  • Low stomach acid
  • Low levels of intrinsic factor
  • Alterations in the gut microbiome
  • Poor gut integrity
  • Alcohol consumption
  • Pernicious anaemia
  • Medications (especially those that lower stomach acidity as well as the diabetic drug Metformin)

Although being a vegetarian or a vegan can put you at risk of B12 deficiency (B12 is found in nature only in animal products), due to the many factors listed above you can have a diet high in animal products and still be B12 deficient.

Symptoms of B12 deficiency may include:

  • Weakness or tiredness
  • Shortness of breath
  • Palpitations
  • Pale skin
  • Numbness or tingling
  • Problems walking
  • Mood disorders
  • Confusion
  • A smooth tongue
  • Disturbed vision

If you have any (or especially many) of the symptoms listed above, it may be worth getting your B12 tested as well as the metabolic markers MMA and homocysteine.

Treatment of B12 deficiency will initially involve supplementation to correct the primary issue. In extreme cases this may need to be in the form of an intra-muscular injection, however for many a sublingual tablet at the appropriate dosage will be sufficient. The standard form of B12 found in many supplements is cyanocobalamin, however it seems the form methylcobalamin is better absorbed and utilised for most people.

Most important in the treatment of B12 deficiency is to identify the underlying cause, and this will often be best achieved with the assistance of the appropriate health practitioner.

In wellness,

James

Understanding pyrrole disorder

By On · Add Comment

Pyroluria (or mauve factor) is a metabolic disorder in which the liver overproduces molecules called ‘pyrroles’. These pyrrole molecules are a normal by-product of haemoglobin synthesis, however in this case the over-production can lead to a deficiency of key nutrients including zinc, B6, magnesium and omega 6 essential fatty acids.

These nutrient deficiencies may manifest in a variety of symptoms, however those most closely correlated with pyroluria include:

  • mood and behavioural symptoms (e.g. anxiety and stress intolerance, depression, social withdrawal, explosive temper and mood swings)
  • abdominal pain and/or morning nausea
  • impotence in males
  • acne
  • irregular periods and/or delayed puberty
  • allergies and sensitivity to light, sound and odour
  • migraines
  • attention deficit/hyperactivity
  • constipation
  • poor dream recall
  • eosinophilia
  • stretch marks in the skin and/or white spots on fingernails
  • vitamin B6-responsive anaemia
  • hypoglycaemia (low blood sugar)

A number of these symptoms being present may indicate the possibility of pyrrole disorder, as well as blood work showing either low zinc, high copper, low normal alkaline phosphatase (a zinc dependent enzyme), or low normal liver enzymes (AST, ALT, GGT) which are B6 dependent. Definitive testing is performed via a urine sample which measure the volume of pyrrole molecules being excreted.

Treatment is initially a supplemental nutrient protocol to address deficiencies, and response can be quite rapid. However long term treatment must address underlying health issues which exacerbate nutrient depletion and perpetuate symptoms. These may include:

  • Gut inflammation and hyper-permeability (leaky gut)
  • Food sensitivities
  • Psychological stress
  • Chronic infection
  • Environmental toxicity (eg BPA or heavy metals)

Clinically I have seen many patients respond to treatment when presenting with significant anxiety / ADD / ADHD / OCD behavior. Often these patients are children who have been labelled with a behavioral disorder and for whom pharmacological therapy has been suggested, when in fact the underlying cause was simply a nutrient deficiency.

If you or a loved one ticks multiple boxes on the symptom list above I urge you to have this clinically assessed and the appropriate testing performed to see if the issue at hand is indeed pyrrole disorder.

In wellness,

James

Wilson’s syndrome and undiagnosed hypothyroidism

By On · Add Comment

The thyroid gland is often described as the master controller of your metabolism. It is responsible for orchestrating the fine balance of energy production in your cells, as well as overseeing many aspects of growth and cognitive development. When the thyroid struggles to meet the demands of the body, many signs and symptoms of dysfunction may follow including: fatigue, unexplained weight gain, hair loss, dry skin, joint pain, menstrual irregularity, and depression.

The medical investigation of thyroid dysfunction will typically initially involve testing one thyroid marker: thyroid stimulating hormone (TSH). This hormone is released from the pituitary gland in the brain, and is responsible for stimulating the thyroid gland itself and initiating the release of thyroid hormone (T4). There are two problems with this approach to investigation. Firstly, the range that is given on pathology results for TSH is significantly wider than it should be, allowing a TSH of up to 4.5 before being considered in an unhealthy range. The vast majority of medical research indicates that a TSH above 2.5 shows a thyroid gland that is struggling to produce adequate thyroid hormone (remember that TSH is effectively telling the thyroid to produce hormone – the higher the TSH, the louder the pituitary is having to shout at the thyroid to get it to respond).

The second issue is that TSH may be within the optimal range (1 – 2.5) however other thyroid markers could still be out of balance. I have consistently seen TSH in range but T4 (released from the thyroid gland) or the active thyroid hormone T3 (converted from T4 in tissues such as the liver and kidneys) below the optimal range. This is because these hormones rely on a complex interplay of physiology to be produced in adequate amounts. For example liver and kidney dysfunction can impact the T4 to T3 conversion, significantly reducing the levels of circulating active thyroid hormone. This will eventually impact the production of TSH but often not until pathology has progressed to a degree where it is much more difficult to treat.

Another issue with adequate thyroid function may occur at the cell itself, where the active T3 hormone must bind to cell surface receptors and initiate a response. Inflammation can effect the expression of cellular receptors for thyroid hormone, as can adrenal dysfunction and subsequent cortisol excess or deficiency.

Another hormone released in the body called reverse T3 will typically slow thyroid activity at a cellular level by blocking the thyroid receptor without stimulating it, stopping the active T3 from binding. An over-production of reverse T3 can cause symptoms of hypothyroidism in the presence of a seemingly ‘normal’ conventional thyroid test panel. This condition is termed ‘Wilson’s Syndrome’ (not to be confused with Wilson’s Disease, in which copper builds up excessively in the body) and testing for reverse T3 along with conventional thyroid markers can give a good indication as to whether this is present.

For many with diagnosed hypothyroidism, the conventional treatment involves medication with thyroxine, a synthetic version of T4 normally produced from the thyroid gland. This may be beneficial, however as mentioned above the T4 hormone must be converted to T3 to be effective in stimulating a thyroid response and for many this conversion process is not efficient (hence the need to monitor TSH, T4 and T3 when using this therapy). For those with Wilson’s Syndrome, the use of thyroxine may exacerbate thyroid dysfunction as the body will show a preference for converting T4 to reverse T3 in these patients. Hence reverse T3 spirals upward, T3 drops, and symptoms worsen. A better solution for medication is typically a compounded T3 and T4 combination, or sometimes purely T3 on its own. Of course my preference is to uncover the cause of the elevated reverse T3, which is often either adrenal dysfunction, systemic inflammation, or chronic infection. Treating the root cause will typically resolve the elevated reverse T3 and restore adequate thyroid function.

In wellness,

James

How to make Kombucha

By On · Add Comment

If I asked you to sample a fermented tea beverage made with the assistance of a sugar consuming symbiotic colony of bacteria and yeast, you’d probably look at me with deep suspicion (or disgust) and walk away. However this delicious drink commonly called Kombucha packs a powerful hit of probiotic goodness in each bubbly mouthful. It is also very low in sugar, making it a great alternative to heavily sweetened soft drinks (or fizzy liquid candy as they should be called).

Most health food stores will stock it in a variety of flavours, however it is incredibly simple to make it at home. This is my approach to making Kombucha using a method called continuous fermentation.

You will need:

  • Organic black tea bags
  • Organic green tea bags
  • Around 200g of organic raw sugar
  • A large sterilised glass vessel of at least 3 litre capacity (I use a 5 litre vat that has a tap on the front, however many simply use a large glass jar)
  • Muslin cloth or a tea towel
  • A SCOBY (Symbiotic Colony Of Bacteria & Yeast) – this can usually be purchased from specialty health food stores and is stored in the fridge. It looks like a jelly fish (minus the tentacles) and will typically be stored in a sealed bag immersed in Kombucha liquid. You can also ask a friend who is already making Kombucha if they have a spare SCOBY, as they will produce additional colonies during the fermentation process. If your SCOBY does not come with Kombucha liquid, you will need to purchase a bottle of unflavoured Kombucha to add in.

To make the Kombucha, follow these steps:

  • Boil 2 litres of water
  • Add 65g of sugar to each litre of water (so 130g in total for this batch) and dissolve in a clean saucepan or bowl
  • Add 2 black tea bags and 1 green tea bag for every 2 litres of water and steep for 10 minutes, then remove
  • Allow the tea to cool completely, as heat will destroy your SCOBY
  • Pour the cooled sweetened tea into your glass vessel and the place the SCOBY in the liquid along with about 200ml of unflavoured Kombucha
  • Place your muslin or tea towel over the top of the vessel and use a rubber band to hold it in place around the top
  • Leave at room temperature for 7 days away from sources of heat such as sunlight
  • Siphon off a litre of Kombucha at a time and store in the fridge in a separate glass bottle (leave the SCOBY in the main vessel)
  • For every litre of Kombucha you remove, simply top up your vessel with another litre of cooled sweetened tea (65g of sugar with 1 each of a black and green tea bag steeped for 10 minutes)
  • Once the fermentation is under way (after the initial 7 day start) you typically only need 2-3 days for the SCOBY to ferment the new batch of sweetened tea, which will then be ready to siphon off again.

If you want to add some flavour, you can chop up some fruit (such as peach or mango) and add to the bottle of already fermented Kombucha. Leave this at room temperature for another 2-3 days and the beneficial organisms will consume most of the sugar in the fruit (you should leave the top of the bottle open and covered with a cloth to ensure pressure from the gas produced during fermentation doesn’t explode your bottle!). You can then place this in the fridge and drink when cool.

Remember, if you are new to consuming fermented products you should start slow (1/4 of a cup per day) and build up to an ideal amount of 1-2 cups per day.

Enjoy the fizzy probiotic goodness!

In wellness,

James