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Overview. Kava is a beverage or extract made from the Piper methysticum plant. In the South Pacific, it's a popular drink that is used in ceremonies for relaxation. The name "kava" comes from the ...
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- Overview
- What Is Kava?
- Kava Can Help Decrease Anxiety
- Kava May Aid Sleep
- Forms of Kava
- Side Effects
- The Bottom Line
Drinking kava may help reduce anxiety or improve sleep. But it can interact with certain medications. Also, make sure your kava was extracted from the root only. Doing so will protect your liver.
Kava, also called kava kava, is a plant native to the South Pacific islands (1).
Pacific Islanders have used it for hundreds of years as a ceremonial drink to promote a state of relaxation.
More recently, kava has received widespread attention for its relaxing and stress-reducing properties.
However, it has been linked with several health concerns, raising questions about its safety (1).
This article explains everything you need to know about the benefits and dangers of kava.
Kava is a tropical evergreen shrub with heart-shaped leaves and woody stems. Its scientific name is Piper methysticum.
Pacific cultures traditionally use the kava drink during rituals and social gatherings. To make it, people first grind its roots into a paste.
This grinding was traditionally performed by chewing the roots and spitting them out, but now it’s typically done by hand (2).
The paste is then mixed with water, strained and consumed.
Its active ingredients are called kavalactones, which account for 3–20% of the dry weight of the root of the plant (3).
Studies suggest kavalactones may have the following effects on the body:
Anxiety disorders are among the most common psychiatric disorders today. They are commonly treated with talk therapy, medications or both (12, 13).
Many types of medications are available, but they may come with unwanted side effects and can be habit-forming (14).
This has increased the demand for presumably safe, natural remedies like kava.
The first long-term study investigating the effects of kava extract in people with anxiety was published in 1997 (15).
Compared to a placebo, it significantly decreased the severity of participants’ perceived anxiety.
The researchers also noted no side effects related to withdrawal or dependency, whereas these effects are common with other drugs often used to treat anxiety (14).
A lack of sleep is linked to many medical issues, including high blood pressure, diabetes, depression, obesity and cancer (21, 22, 23, 24).
Realizing this, many people turn to sleep medications to help them sleep better. Like drugs used to treat anxiety, sleep medications may become habit-forming, resulting in physical dependence (25).
Kava is commonly used as an alternative to these sleep medications due to its calming effects.
In one study in 24 people, kava was found to reduce stress and insomnia, compared to a placebo (26).
However, both the researchers and participants knew whether they were receiving kava or a placebo. This may have caused a bias that affected the outcome.
Despite these flaws, a subsequent, higher-quality study found kava to be more effective than a placebo at improving sleep quality and reducing anxiety (27).
Kava Tea
Tea is the most common method of taking kava for anxiety, as it’s readily available. It’s sold alone or alongside other herbs touted to promote relaxation and brewed using hot water. Be sure to find kava teas that list the kavalactone content, as well as other ingredients. Avoid teas that list the ingredients as “proprietary blends.” With these products, you won’t know how much kava you’re getting.
Kava Tincture or Liquid
This is a liquid form of kava sold in small bottles ranging in size from 2–6 ounces (59–177 ml). You can take it with a dropper or mix it into juice or another drink to cover its whiskey-like taste. It’s important to only take a small dose, as the kavalactones are concentrated, making kava tincture and kava liquid more potent than other forms.
Kava Capsules
Those who don’t like the taste of kava can take it in capsule form. As with kava tea, look for products that list the kavalactone content. For example, one capsule may contain 100 mg of kava root extract that is standardized to contain 30% kavalactones. Knowing this information will help you avoid consuming too much or too little kavalactones.
While kava may be beneficial for anxiety, many people are concerned about its potential side effects.
In the early 2000s, several cases of liver toxicity were reported related to kava consumption (31).
The US Food and Drug Administration later warned about the risk of liver damage associated with products containing kava (32).
Its use has even been banned or restricted in many countries, including Germany, Switzerland, France, Canada and the UK.
However, the ban in Germany was later lifted due to poor evidence of related risks (33).
Kava is thought to harm the liver in many ways, one of which involves how it interacts with certain drugs.
Kava has a long history of consumption in the South Pacific and is considered a safe and enjoyable beverage.
The plant’s roots contain compounds called kavalactones, which have been shown to help with anxiety.
Consult your doctor if you take kava, as it may interact with some medications.
Also, make sure you read the labels of the kava products you’re interested in to confirm the kavalactone content in each dose.
Lastly, check whether the kava was derived from the root or other parts of the plant that may be more harmful to the liver.
With these cautions in mind, it’s possible for the majority of people to safely enjoy the benefits of kava.
Aug 30, 2024 · Before taking kava, it’s vital to learn about its side effects and talk with a healthcare provider to be sure it's safe for you. Kava can cause severe liver damage, even cirrhosis and liver failure. The herb can cause dry, scaly skin with a yellow appearance. Kava can also interact with other medications and cause adverse reactions.
Feb 8, 2023 · Other possible side effects. Some of the other side effects that can come with kava use include: Drowsiness. Headaches. Indigestion. Nausea. Loss of appetite. Loss of sex drive. Scaly skin rash ...
Jul 8, 2024 · Kava kava is an herbal remedy that some people use to relieve stress and anxiety and boost sleep. However, some research suggests it may cause liver damage, so individuals should use it with caution.
- Aaron Kandola
Sep 18, 2018 · Ten of the 11 studies showed a decrease in anxiety compared with placebo. These benefits appeared to be comparable to the effect of tranquilizers such as benzodiazepines and the anxiety drug buspirone. Side effects included nausea, stomach aches, drowsiness and headaches. No liver toxicity was reported, but then, no liver tests were performed.
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Oct 12, 2024 · Consuming the herb in much larger quantities (3.6 to 13L of traditionally prepared kava beverage, estimated to be the equivalent of over 8,000 mg of kavalactones per day) as part of traditional kava sessions may put users at risk for short-term impairments in motor vehicle operation and cognitive response as well.
