What You Need to Know About Kava

Kava, a plant native to the South Pacific, has gained popularity for its calming effects and potential to ease anxiety and insomnia. Traditionally consumed as a ceremonial drink by Pacific Islanders, kava has since found its way into supplements, teas, and tinctures globally. But while its benefits can be appealing, kava isn’t without risks especially when it comes to liver health.

Here’s everything you should know before adding kava to your wellness routine.

What Is Kava?

Kava (Piper methysticum) is a shrub from the pepper family. Its active compounds, kavalactones, are responsible for the herb’s calming, mildly sedative effects. These compounds are thought to influence neurotransmitters in the brain, leading to feelings of relaxation without impairing mental clarity making kava a popular choice for anxiety relief.

In Pacific Island cultures, kava has long been used in rituals, community gatherings, and as a traditional remedy for stress, pain, and fatigue.

Potential Benefits of Kava

While research is still ongoing, studies have found that kava may offer the following health benefits:

• Reduces mild to moderate anxiety
  A meta-analysis of clinical trials showed kava outperformed placebo in reducing symptoms of generalized anxiety disorder (GAD). Some trials also compared kava to anti-anxiety medications like buspirone and benzodiazepines, though results were mixed and not always conclusive.

• Improves sleep quality
  In a small study of 61 participants with anxiety-related sleep disturbances, daily kava supplements were found to help with falling and staying asleep. However, larger and longer-term studies are needed to confirm these effects.

• May have anticancer potential
  Preliminary research suggests kava extracts might inhibit the growth of certain cancer cells. However, current evidence is limited and not yet applicable to clinical practice.

Common Side Effects of Kava

In short-term, controlled use, kava is generally well-tolerated. Reported mild side effects include:

• Drowsiness

• Dizziness

• Upset stomach

• Daytime fatigue

• Palpitations or irregular heartbeat

• Mild tremors or shakiness

• Memory difficulties

Importantly, most studies did not observe withdrawal symptoms, addiction, or changes in blood pressure or sexual function.

Serious Risks and Warnings

Where kava becomes concerning is with long-term or high-dose use, or when combined with alcohol or other medications. Some of the more serious side effects include:

• Liver toxicity (including liver failure and cirrhosis)

• Dermopathy (dry, scaly yellowing of the skin)

• Elevated liver enzymes, which may signal liver stress or damage

• Suppressed immune function (decreased white blood cell count)

• Muscle weakness and coordination issues

The U.S. Food and Drug Administration (FDA) has issued warnings about liver damage associated with kava, and countries like the UK and Germany banned kava products in the early 2000s.

You should immediately stop using kava and consult your healthcare provider if you experience:

• Yellowing of the skin or eyes

• Dark urine or light-colored stool

• Fatigue, nausea, vomiting, or loss of appetite

• Upper abdominal pain

Who Should Avoid Kava

Due to its potential interactions and liver-related risks, kava should be avoided or used with extreme caution if you:

• Have a history of liver disease

• Take acetaminophen (Tylenol) or benzodiazepines

• Consume alcohol regularly

• Are pregnant or breastfeeding

• Are scheduled for surgery (stop at least 5 days before anesthesia)

• Have cancer and are undergoing chemotherapy (which may already affect liver function)

Kava Dosage and Safety Guidelines

While there is no universal dose, clinical trials have used the following:

• Anxiety: 120–280 mg of kavalactones per day

• Sleep disturbances: 200 mg of kava extract taken in the evening

Experts advise not exceeding 240–250 mg of kavalactones daily. Long-term use is not recommended due to the potential for liver damage.

If you're considering taking kava, always consult with a qualified healthcare provider to evaluate potential interactions with other supplements or medications.

Safer Forms and How to Choose

Not all kava products are created equal. When selecting a kava supplement:

• Choose those made from the root only stems and leaves may be more toxic

• Opt for water-based extractions instead of ethanol or acetone-based preparations, which are harsher on the liver

• Look for third-party tested brands that clearly label kavalactone content

Water-extracted kava also tends to retain more glutathione, a compound known for protecting the liver.

How to Store Kava Safely

Store supplements in a cool, dry place, away from heat, sunlight, and moisture. Keep out of reach of children and pets, and discard according to the expiration date or manufacturer’s instructions.

Natural Alternatives to Kava

If you’re looking for other herbal options to support stress, anxiety, or sleep, consider:

• Saffron

• Lavender

• Chamomile

• Passionflower

• Valerian root

• Gotu kola

• Rhodiola rosea

Some of these herbs may be combined with kava in calming blends—but always check for interactions and consult your provider before mixing multiple supplements.

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