{"id":35314,"date":"2025-04-08T13:54:52","date_gmt":"2025-04-08T17:54:52","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35314"},"modified":"2025-04-11T11:39:03","modified_gmt":"2025-04-11T15:39:03","slug":"kava-supplements","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/kava-supplements\/","title":{"rendered":"Kava Is Your New Booze-Free Way To Unwind"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019ve been hearing whispers about <a href=\"https:\/\/www.vitaminshoppe.com\/p\/kava-400-mg-90-capsules\/vs-7283\">kava<\/a> here and there, get ready: It&#8217;s about to get loud<\/span><span style=\"font-weight: 400;\">. The ancient South Pacific root is entering its popular girl era. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Used for <\/span><span style=\"font-weight: 400;\">centuries in Polynesian and Micronesian cultures<\/span><span style=\"font-weight: 400;\"> as a way to promote relaxation and social connection, \u201cwarring tribes would ceremoniously drink a beverage made of kava and water, sit down, and work out their differences,\u201d says naturopathic medicine practitioner Steven Ehrlich, N.M.D., Chief Medical Officer at <a href=\"http:\/\/solutionsacupuncture.com\/\" target=\"_blank\" rel=\"noopener\">Solutions Acupuncture and Naturopathic Medicine<\/a>. <\/span><span style=\"font-weight: 400;\">Today, kava supplements are being embraced as a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/herbal-alternatives-to-alcohol\/\">natural alternative to alcohol<\/a>. Translation: No hangovers, dehydration, or next-day regrets. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how do kava supplements <\/span><span style=\"font-weight: 400;\">take the edge off without any unwanted side effects? It goes like this: <\/span><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Karen Cooney<\/span><span style=\"font-weight: 400;\">, M.A., C.N., C.H.H.C. (<\/span><span style=\"font-weight: 400;\">GABA, an inhibitory neurotransmitter in the brain, prevents our neurons from over-firing or being over-stimulated\u2014which is <\/span><span style=\"font-weight: 400;\">essential for brain function and mood regulation<\/span><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/brain-fog-fixes\/\">How To Fight (And Fix) Persistent Brain Fog<\/a><br \/>\n<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pretty intriguing, right? Here\u2019s more on the science behind how kava works, its potential benefits, and what to consider when browsing kava supplements.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em>Steven Ehrlich, N.M.D., is a naturopathic doctor and the Chief Medical Officer at <a href=\"https:\/\/solutionsacupuncture.com\/\" target=\"_blank\" rel=\"noopener\">Solutions Acupuncture and Naturopathic Medicine<\/a>. <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">Karen Cooney<\/a>, M.A., C.N., C.H.H.C. <span style=\"font-weight: 400;\">\u00a0is a The Vitamin Shoppe nutritionist. <a href=\"https:\/\/aznaturalmedicine.com\/\" target=\"_blank\" rel=\"noopener\">Kiera Lane<\/a>, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the Director of Arizona Natural Medicine. <a href=\"https:\/\/lakesideholistic.com\/dr-jerry-bailey\" target=\"_blank\" rel=\"noopener\">Jerry Bailey<\/a>, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health<br \/>\n<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>The benefits of kava<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re considering trying kava supplements, here\u2019s a closer look at its main benefits and how it works.<\/span><\/p>\n<h3><strong>1. helps ease stress and anxiety<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12535473\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that kava may be profoundly effective for those experiencing feelings of mild to moderate anxiety, without the dependency risks of popular Western approaches. <\/span><span style=\"font-weight: 400;\">In 2013, a double-blind, randomized, placebo-controlled study (the most definitive type of study in the book) published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23635869\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Clinical Psychopharmacology<\/span><\/i><\/a><span style=\"font-weight: 400;\"> sealed the deal, finding kava to be effective for soothing anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIts calming effects come from kavain and dihydrokavain, compounds that help regulate neurotransmitters linked to stress,\u201d says <\/span><span style=\"font-weight: 400;\">naturopath <\/span><span style=\"font-weight: 400;\">Kiera Lane<\/span><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/natural-stress-relief\/\">12 Natural Ways To Kick Your Stress To The Curb<\/a><br \/>\n<\/strong><\/p>\n<h3><strong>2. can help you wind down before bed<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If stress or a racing mind keep you up at night, kava supplements might be the natural sleep supporter you\u2019ve 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\u2014without the groggy side effects, explains <\/span><span style=\"font-weight: 400;\">Jerry Bailey<\/span><span style=\"font-weight: 400;\">, D.C., LA.c.,<\/span><span style=\"font-weight: 400;\"> a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cKava relaxes both the body and mind, making it a great addition to an evening wind-down routine,\u201d he says. <\/span><span style=\"font-weight: 400;\">Though <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14706720\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">some research<\/span><\/a><span style=\"font-weight: 400;\"> has focused specifically on its sleep benefits for people dealing with anxiety, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12404572\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">other evidence<\/span><\/a><span style=\"font-weight: 400;\"> suggests it can help even if you\u2019re anxiety-free.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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!)<\/span><\/p>\n<h3><strong>3. It\u2019s considered a Healthier alternative to alcohol<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019t 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. \u201cJust remember, too much kava can still make you drowsy, and it\u2019s best not to mix it with alcohol,\u201d he says.\u00a0<\/span><\/p>\n<h3><strong>4. It can boost your mood<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Certain kavalactones in kava help increase dopamine levels, which can leave you feeling happier, more relaxed, and even more blissful, according to Bailey. That\u2019s why it\u2019s been used for centuries in ceremonial and social settings to promote good vibes without the emotional rollercoaster that alcohol can bring. \u201cUnlike alcohol, which can spike and crash your mood, kava delivers a sense of well-being without messing with your energy or mental clarity,\u201d Bailey says.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/l-theanine\/\">L-Theanine Is A Game-Changer For Focus, Mood, And Sleep<\/a><br \/>\n<\/strong><\/p>\n<h3><strong>5. It helps relieve muscle tension<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Thanks to its <\/span><a href=\"https:\/\/www.nature.com\/articles\/1300052\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">muscle-relaxing properties<\/span><\/a><span style=\"font-weight: 400;\">, 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. \u201cCertain 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,\u201d he says. \u201cUnlike some muscle relaxers that can make you feel sluggish or out of it, kava helps release tension while keeping you clear-headed.\u201d\u00a0<\/span><\/p>\n<h2><strong>Should Anyone avoid kava?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Kava has a lot to offer, but it\u2019s not for everyone. If you have liver issues, it\u2019s best to steer clear since <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3269575\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">there have been concerns about potential liver toxicity<\/span><\/a><span style=\"font-weight: 400;\"> with excessive or low-quality kava use. Pregnant and breastfeeding women should also avoid kava, as its effects on fetal development and infants haven\u2019t been well studied, notes Lane.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cKava can also interact with medications, especially sedatives, antidepressants, blood thinners, and drugs metabolized by the liver, potentially increasing their effects or risks,\u201d Lane says. \u201cThose with Parkinson\u2019s disease or neurological disorders should be cautious, as kava may impact dopamine levels.\u201d<\/span><\/p>\n<h2><strong>trying kava Supplements<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><strong>1. Opt for noble kava\u00a0\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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. \u201cTudei 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,\u201d he says.\u00a0\u00a0<\/span><\/p>\n<h3><strong>2. Check whether a supplement is full-plant or root-only<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019ve heard some scuttlebutt about kava being linked to liver issues, don\u2019t panic. Yes, it\u2019s true that b\u200b<\/span><span style=\"font-weight: 400;\">ack in 2002, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3269575\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The U.S. Food and Drug Administration<\/span><\/a><span style=\"font-weight: 400;\"> issued an advisory to consumers about a link between long-term kava consumption and <\/span><span style=\"font-weight: 400;\">liver toxicity<\/span><span style=\"font-weight: 400;\">. However, it\u2019s worth noting that the FDA states that kava-related liver damage appears to be rare. According to the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3269575\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health<\/span><\/a><span style=\"font-weight: 400;\">, \u201cThe frequency of clinically apparent liver injury due to kava is less than 1:1,000,000 daily doses.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to understand that these concerns are distinctly related to the stems and leaves of the kava plant. <\/span><span style=\"font-weight: 400;\">&#8220;The root contains the beneficial compounds, while the stems and leaves can have unwanted side effects,\u201d Bailey explains. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3269575\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> backs this up, stating that &#8220;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.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What this means for you: Always look for a kava supplement made with the root <\/span><i><span style=\"font-weight: 400;\">only. <\/span><\/i><span style=\"font-weight: 400;\">Specifically, <\/span><span style=\"font-weight: 400;\">\u201cfull-spectrum <\/span><i><span style=\"font-weight: 400;\">root<\/span><\/i><span style=\"font-weight: 400;\"> extracts ensure you\u2019re getting a balanced blend of kavalactones, the active compounds that give kava its relaxing effects,\u201d Bailey says.\u00a0\u00a0\u00a0<\/span><\/p>\n<h3><strong>3. Check the kavalactone content<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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. \u201cToo little, and you might not feel much, but too much could be overpowering,\u201d he explains.\u00a0\u00a0\u00a0<\/span><\/p>\n<h3><strong>4. Make sure it\u2019s third-party tested<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019re getting clean, high-quality kava without contaminants like heavy metals or mold. We recommend starting with the <a href=\"https:\/\/www.vitaminshoppe.com\/p\/kava-400-mg-90-capsules\/vs-7283\">plnt brand<\/a>, which conducts thorough third-party testing on all products.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/multivitamin-working\/\">How To Tell If Your Multivitamin Is Working<\/a><br \/>\n<\/strong><\/p>\n<h3><strong>5. Consider the form<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Kava comes in different forms, including <a href=\"https:\/\/www.vitaminshoppe.com\/p\/life-seasons-anxie-t-60-vegicap\/lfs1016\">capsules<\/a> 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.<\/span><\/p>\n<h3><strong>6. be mindful of dose and duration<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cAs with anything, more isn\u2019t always better\u2014and long-term or excessive use should be monitored,\u201d says Lane. She recommends sticking to high-quality kava and recommended doses to get the benefits while keeping things safe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, Bailey recommends starting with a high-quality, traditionally prepared product and a low dose to see how your body responds. \u201cLike any supplement that influences brain chemistry, moderation is key for the best experience,\u201d he notes.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve been hearing whispers about kava here and there, get ready: It&#8217;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, \u201cwarring tribes would ceremoniously drink a beverage made of kava<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/kava-supplements\/\">Read More <span class=\"screen-reader-text\">Kava Is Your New Booze-Free Way To Unwind<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":35349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-35314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kava Is Your New Booze-Free Way To Unwind | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Kava supplements might be your new all-natural way to unwind, de-stress, and boost your mood\u2014without the hangover. 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