If you’ve been hearing whispers about kava here and there, get ready: It’s about to get loud. The ancient South Pacific root is entering its popular girl era.
Used for centuries in Polynesian and Micronesian cultures as a way to promote relaxation and social connection, “warring tribes would ceremoniously drink a beverage made of kava and water, sit down, and work out their differences,” says naturopathic medicine practitioner Steven Ehrlich, N.M.D., Chief Medical Officer at Solutions Acupuncture and Naturopathic Medicine. Today, kava supplements are being embraced as a natural alternative to alcohol. Translation: No hangovers, dehydration, or next-day regrets.
So, how do kava supplements take the edge off without any unwanted side effects? It goes like this: Unlike alcohol, which impacts multiple brain chemicals and can cause dehydration, mood swings, and poor sleep, kava works in a more targeted way. Its active compounds, kavalactones, interact with GABA receptors, helping promote calmness and relaxation, explains The Vitamin Shoppe nutritionist Karen Cooney, M.A., C.N., C.H.H.C. (GABA, an inhibitory neurotransmitter in the brain, prevents our neurons from over-firing or being over-stimulated—which is essential for brain function and mood regulation.)
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What makes kava truly unique is that it binds to a different type of GABA receptor than prescription anti-anxiety medications like Xanax or Valium, Cooney explains. This distinction opens the door to a natural, stress-easing substance that offers a sense of calm while still keeping you clear-headed.
Pretty intriguing, right? Here’s more on the science behind how kava works, its potential benefits, and what to consider when browsing kava supplements.
- ABOUT OUR EXPERTS: Steven Ehrlich, N.M.D., is a naturopathic doctor and the Chief Medical Officer at Solutions Acupuncture and Naturopathic Medicine. Karen Cooney, M.A., C.N., C.H.H.C. is a The Vitamin Shoppe nutritionist. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the Director of Arizona Natural Medicine. Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health
The benefits of kava
If you’re considering trying kava supplements, here’s a closer look at its main benefits and how it works.
1. helps ease stress and anxiety
It seems so many of us are on the hunt for natural ways to take the edge off, and kava just might be the ticket. In fact, research suggests that kava may be profoundly effective for those experiencing feelings of mild to moderate anxiety, without the dependency risks of popular Western approaches. In 2013, a double-blind, randomized, placebo-controlled study (the most definitive type of study in the book) published in the Journal of Clinical Psychopharmacology sealed the deal, finding kava to be effective for soothing anxiety.
“Its calming effects come from kavain and dihydrokavain, compounds that help regulate neurotransmitters linked to stress,” says naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine.
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2. can help you wind down before bed
If stress or a racing mind keep you up at night, kava supplements might be the natural sleep supporter you’ve been looking for. Instead of knocking you out like some sleep meds, kava works by calming the nervous system and easing mental tension, helping you drift off more easily and stay asleep longer—without the groggy side effects, explains Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health.
“Kava relaxes both the body and mind, making it a great addition to an evening wind-down routine,” he says. Though some research has focused specifically on its sleep benefits for people dealing with anxiety, other evidence suggests it can help even if you’re anxiety-free.
If you’re trying kava supplements for the first time, Bailey recommends starting with a low dose to see how your body responds before making it part of your nightly ritual. (More on those specifics later!)
3. It’s considered a Healthier alternative to alcohol
Kava is quickly becoming the go-to social alternative to alcohol, offering a calm, relaxed, and slightly euphoric feeling while keeping your mind clear and your coordination intact. In fact, kava bars are starting to pop up around the country, giving people a space to connect and chill without the booze. While it won’t mimic the exact buzz of alcohol, Bailey notes that kava may help ease social anxiety, making it a great option for anyone looking to cut back on drinking. “Just remember, too much kava can still make you drowsy, and it’s best not to mix it with alcohol,” he says.
4. It can boost your mood
Certain kavalactones in kava help increase dopamine levels, which can leave you feeling happier, more relaxed, and even more blissful, according to Bailey. That’s why it’s been used for centuries in ceremonial and social settings to promote good vibes without the emotional rollercoaster that alcohol can bring. “Unlike alcohol, which can spike and crash your mood, kava delivers a sense of well-being without messing with your energy or mental clarity,” Bailey says.
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5. It helps relieve muscle tension
Thanks to its muscle-relaxing properties, kava is often used to ease muscle tension, cramps, and general body discomfort, making it particularly beneficial for people dealing with stress-related tightness, post-workout soreness, or even menstrual cramps, according to Bailey. “Certain kavalactones, such as methysticin and dihydromethysticin, work by interacting with the central nervous system, helping to relax skeletal muscles without causing drowsiness or impairing function,” he says. “Unlike some muscle relaxers that can make you feel sluggish or out of it, kava helps release tension while keeping you clear-headed.”
Should Anyone avoid kava?
Kava has a lot to offer, but it’s not for everyone. If you have liver issues, it’s best to steer clear since there have been concerns about potential liver toxicity with excessive or low-quality kava use. Pregnant and breastfeeding women should also avoid kava, as its effects on fetal development and infants haven’t been well studied, notes Lane.
“Kava can also interact with medications, especially sedatives, antidepressants, blood thinners, and drugs metabolized by the liver, potentially increasing their effects or risks,” Lane says. “Those with Parkinson’s disease or neurological disorders should be cautious, as kava may impact dopamine levels.”
trying kava Supplements
Not all kava supplements are created equal, so knowing what to look for can make all the difference in ensuring the product you go for is high-quality, safe, and effective.
1. Opt for noble kava
There are two main varieties of kava: noble and tudei. Bailey recommends always opting for noble kava, which is known for its smooth, relaxing effects without the next-day grogginess. “Tudei kava, on the other hand, contains higher levels of certain kavalactones that may cause nausea and prolonged sedation; not exactly what you want from your chill-out supplement,” he says.
2. Check whether a supplement is full-plant or root-only
If you’ve heard some scuttlebutt about kava being linked to liver issues, don’t panic. Yes, it’s true that back in 2002, The U.S. Food and Drug Administration issued an advisory to consumers about a link between long-term kava consumption and liver toxicity. However, it’s worth noting that the FDA states that kava-related liver damage appears to be rare. According to the National Institutes of Health, “The frequency of clinically apparent liver injury due to kava is less than 1:1,000,000 daily doses.”
It’s also important to understand that these concerns are distinctly related to the stems and leaves of the kava plant. “The root contains the beneficial compounds, while the stems and leaves can have unwanted side effects,” Bailey explains. Research backs this up, stating that “although stem peelings have been employed to produce kava due to their high kavalactone content, they also have a higher content of alkaloids, which have been suggested as one of the potential reasons for the associated cytotoxicity.”
What this means for you: Always look for a kava supplement made with the root only. Specifically, “full-spectrum root extracts ensure you’re getting a balanced blend of kavalactones, the active compounds that give kava its relaxing effects,” Bailey says.
3. Check the kavalactone content
As you now know, kavalactones are the powerhouse compounds in kava responsible for its effects. Bailey recommends looking for supplements that list kavalactone content and specifically seeking a product containing 30 to 70 percent kavalactones per serving, depending on your needs. “Too little, and you might not feel much, but too much could be overpowering,” he explains.
4. Make sure it’s third-party tested
Because supplement quality can vary, always buy from a trusted brand that offers third-party lab testing to verify purity, potency, and safety. This ensures you’re getting clean, high-quality kava without contaminants like heavy metals or mold. We recommend starting with the plnt brand, which conducts thorough third-party testing on all products.
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5. Consider the form
Kava comes in different forms, including capsules and tinctures. If you want the most authentic experience, Bailey recommends a powder that you mix with water. If convenience is key, capsules or liquid extracts can be great on-the-go options.
6. be mindful of dose and duration
“As with anything, more isn’t always better—and long-term or excessive use should be monitored,” says Lane. She recommends sticking to high-quality kava and recommended doses to get the benefits while keeping things safe.
Similarly, Bailey recommends starting with a high-quality, traditionally prepared product and a low dose to see how your body responds. “Like any supplement that influences brain chemistry, moderation is key for the best experience,” he notes.