Potential Health Benefits of Kava
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Medically reviewed by Suzanne Fisher, RD
Kava, also known as kava kava, is a shrub belonging to the pepper family. Scientifically known as Piper methysticum, kava has been grown for thousands of years in regions of Micronesia, Polynesia, and Melanesia. It's used as a muscle relaxant and to help relieve pain and anxiety.
Historically, kava has played a vital role in Pacific cultures, serving as a ceremonial drink for commemorating significant events like weddings, funerals, and the birth of a child. Today, it has seamlessly transitioned into modern consumption practices in these cultures, often enjoyed as a beverage before meals. Its popularity has now surged in the U.S., where it's consumed as a recreational drink and a dietary supplement.
While often touted for its health benefits, kava remains controversial due to associated side effects and risks.
How Does Kava Work?
Researchers are currently examining two primary classes of compounds found in kava for their potential health effects: kavalactones and flavokavins. The kavalactones can produce effects similar to alcohol, such as relaxation, talkativeness, and euphoria.
Studies conducted in animals and laboratories have indicated that kava possesses sedative, anti-inflammatory, and antioxidant properties. These properties can manifest in various ways.
Examples of the studied effects of these kava compounds include:
Reducing the time it takes to fall asleep (sleep latency)
Prolonging the duration of non-REM (non-rapid eye movement) or deep sleep stages
Potentially inhibiting tumor activity
Potentially limiting the production of inflammatory substances in your body
Potentially activating a pathway involved in defending against oxidative stress (an imbalance between free radicals and antioxidants in your body)
Free radicals have been associated with chronic health conditions.
Related: How To Build An Anti-Inflammatory Diet
Potential Benefits of Kava
Human studies have shed light on the potential health benefits of kava. However, it's crucial to recognize that the scope of research involving humans is currently limited and has yielded mixed results. It's also important to acknowledge the associated risks of kava, which will be discussed in the following section.
In a review conducted in 2020, researchers investigated whether kava could help with anxiety. They looked at seven studies and discovered that three suggested kava was more helpful than a placebo. Interestingly, kava seemed to be particularly beneficial for reducing anxiety in both younger individuals and female participants. The researchers noted that while kava might offer relief for short-term anxiety, they cautioned against using it for long-term anxiety management. Prolonged use, beyond eight weeks, could potentially lead to liver toxicity.
In a newer study from 2020 that lasted 16 weeks, researchers compared kava to a placebo in 171 people with generalized anxiety disorder (GAD). They found that 17.4% of people taking kava were in remission, compared to 23.8% in the placebo group. The researchers concluded that kava didn't seem to help with treating generalized anxiety disorder.
Kava has gained attention for its possible benefits in treating insomnia. Yet, according to a review from 2023, clinical guidelines don't recommend using kava and some other natural remedies for insomnia. There isn't enough strong evidence for their effectiveness and safety.
Kava has been explored in cancer research, but it has only been studied in test tubes and animals, not humans. Additionally, the research on kava is limited due to liver-related risk. Apart from its small effect on anxiety, there isn't enough evidence to support its effectiveness for other conditions, according to the National Institutes of Health (NIH).
Side Effects of Kava
Common side effects of kava include:
Stomach upset
Headache
Dizziness
Drowsiness
Skin dryness, flakiness, or scaliness
Kava may also affect one's ability to drive or operate machinery.
Is Kava Safe?
Long-term use of high doses of kava may lead to a skin condition known as kava dermopathy, characterized by skin dryness, flakiness, scaliness, and yellow discoloration, according to the NIH.
Heavy consumption of kava beverages, as highlighted by a 2016 World Health Organization (WHO) report, can result in various adverse effects such as scaly skin rash, weight loss, nausea, loss of appetite, and indigestion. Additionally, individuals may experience symptoms like sore and red eyes, decreased sex drive, and overall poor health due to excessive kava consumption.
The use of kava has also been associated with liver injury, the exact cause and frequency of which remain unclear. Some kava proponents have raised doubts about these reports. Consequently, several countries, including Germany, Switzerland, France, Canada, and Great Britain, have either banned or restricted its use. People with liver conditions or at risk of liver injury should avoid kava.
Kava is legal in the United States, but the U.S. Food and Drug Administration (FDA) has warned consumers of potential liver injuries associated with kava-containing products. It's advised to refrain from consuming kava during pregnancy or while breastfeeding due to potential risks associated with certain harmful compounds called pyrones.
While the WHO suggests that kava beverages may be consumed with relatively low health risks, further research is needed to establish their safety. This includes investigating different types of kava, preparation methods, beverage composition, and determining safe consumption levels.
The likelihood of kava abuse is relatively low, but it's possible.
Drug Interactions
Kava can interact with substances and medications because it affects the nervous system and liver function. It's important to consult a healthcare provider before using kava, especially if you're taking any medications or plan to start medication treatment.
Alcohol
Sedatives such as benzodiazepines and opioids
Muscle relaxants
Haloperidol (a medication used to treat mental health/mood disorders)
Tylenol (acetaminophen)
Anti-depressants
Anti-cancer medications
Birth control medications
How To Take Kava
Traditional kava beverages are typically made of dried kava root ground in a powder and mixed with ambient temperature water or coconut milk, which is then filtered through a cloth.
Supplement forms of kava include capsules and tablets. A typical recommended daily dose of kava supplement is one to three capsules with a daily dose of 60–250 milligrams (mg) of kavalactones for 1-2 months.
It's important to consider how kava supplements are made. Supplements prepared with ethanol extract or in alcohol tincture form are seen as questionable because of the potential liver-related interactions between kava and ethanol.
Always consult your healthcare provider before taking kava or any new supplement and follow the usage directions as stated on the product label or as directed by your provider. When choosing a kava supplement, go for trusted brands that have had their products tested by independent labs to ensure quality and purity.
Kava may be consumed at a kava bar. Kava bars have become popular in some Pacific islands and parts of the U.S. as an alternative to alcohol.
A Quick Review
The popularity of drinking kava and using kava supplements has surged due to their perceived relaxation benefits. However, it's crucial to acknowledge that the research supporting kava's efficacy isn't yet conclusive or robust enough.
Moreover, kava carries potential side effects and risks, ranging from skin rashes to liver injury. While kava products are readily available in the U.S., it's essential to be mindful of these safety concerns and to consult with a healthcare provider before integrating kava into your daily routine.
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