What Is Kava? Benefits, Risks and What To Use Instead

You may have heard kava referred to as “nature’s Xanax.” Many people say this all-natural herbal supplement can ease tension and help you relax.

But “natural” doesn't always mean harmless. Kava has been linked to some serious side effects and safety concerns that you shouldn’t ignore.

Registered dietitian Julia Zumpano, RD, LD, shares what the science says about kava and what you might want to consider instead.

What is kava?

Kava is an extract that comes from the roots of the Piper methysticum shrub, which grows throughout the South Pacific. The root contains active compounds called kavalactones, which affect your brain and nervous system.

“Kava is best known for its calming and sedating effects,” says Zumpano. “People use it to help them relax or unwind.”

In the United States, kava is sold as teas, powders, capsules, tablets and liquid extracts. Some bars and cafes serve kava drinks as an alternative to alcohol. That’s because, like alcohol, kava is a depressant. It slows down your central nervous system.

How is kava used?

Traditionally, kava root is crushed or ground and mixed with water or coconut milk to create a drink. It’s often consumed during ceremonies and community gatherings in Pacific Island cultures.

Kava has a strong, earthy, bitter taste that some people find unpleasant. Many people prefer capsules, tablets or flavored beverages instead.

Kava benefits

Researchers are still trying to figure out what exactly kavalactones do to your brain and body. But they do know that kava impacts the way your brain receives certain signals.

“The 15 active ingredients of kava have all been identified,” Zumpano explains. “They’re all known to have psychoactive properties.”

Because of that, kava may offer certain benefits:

• May reduce stress and anxiety: “Kava may help reduce mild anxiety symptoms in certain people,” says Zumpano. “But more research is needed to understand its long-term effectiveness.”
• May promote relaxation: Kava has sedating effects, so some people use it as an alcohol-free way to unwind.
• May support sleep: Some people say that kava helps them fall asleep more easily. But there’s limited evidence to support its use as a sleep aid.

More research is needed to support the use of kava for any of these benefits.

Is kava safe?

Kava is legal in the U.S., but that doesn’t necessarily mean it’s safe. In fact, kava is heavily regulated in the United Kingdom, Australia, Canada and beyond due to the health risks associated with it.

One of the biggest concerns about kava is its potential effect on your liver.

“There have been reports linking kava use to serious liver injury and even liver failure,” cautions Zumpano. “That’s one of the main reasons healthcare providers urge caution with this supplement.”

If you have liver disease or a history of liver problems, you should avoid kava unless your provider specifically recommends it.

Other potential kava side effects include:

• Drowsiness
• Headaches
• Nausea
• Indigestion
• Loss of appetite
• Dry, scaly skin with long-term use
• Red or irritated eyes

Can kava interact with medications?

Kava can interact with a variety of medications and supplements, including:

• Anti-anxiety medications
• Antidepressants
• Sleep medications
• Parkinson’s disease medications
• Other supplements that cause drowsiness

You should also avoid combining kava with alcohol because both have sedating effects.

“Using these together may increase your risk of excessive drowsiness, impaired thinking and liver damage,” Zumpano warns.

Is kava addictive?

Kava doesn’t cause physical dependence the way alcohol, nicotine or opioids can. But you can become psychologically reliant on anything you use regularly to cope with stress or anxiety.

More research is needed to understand the long-term effects of frequent kava use.

Who shouldn’t use kava?

Kava may not be safe for everyone. Talk to your healthcare provider before trying it, especially if you:

• Have liver disease
• Have kidney disease
• Have depression
• Have Parkinson’s disease
• Have a blood disorder
• Take prescription medications
• Are pregnant
• Are breastfeeding

Plus, dietary supplements aren’t regulated as strictly as medications in the U.S. So, the quality and strength of these products can vary significantly from one brand to another.

“Even though kava is sold over the counter, it’s still important to treat it like any substance that can affect your body and health,” advises Zumpano. “Always talk with your healthcare provider before adding it to your routine.”

What to try instead

Kava may sound like a tempting way to try to tame your anxiety. But other methods have proven to be safer and more medically sound. Depending on your healthcare provider’s recommendations, that may include:

• Psychotherapy
• Prescription medication
• Stress management options, like mindfulness and meditation

“If you’re looking for a complementary or alternative treatment for anxiety, there are lots of other options,” Zumpano encourages. “Speak to your provider to learn about the best ones for you.”