Kava kava benefits are mainly linked to its calming effects on the brain and nervous system. Kava kava, also known as Piper methysticum, is a plant traditionally used for anxiety, restlessness, and tension, and is sold in the US as a dietary supplement.
The potential benefits of kava kava come from compounds known as kavalactones, which may affect GABA activity in the brain. This interaction is linked to promoting relaxation and may help improve sleep quality, ease PMS symptoms, and reduce stress-related tension.
Some studies also suggest that kava kava may help with seizure support, pain relief, and potential neuroprotective effects, although more research is needed to confirm these benefits. Despite being a natural product, kava kava can cause liver injury and should only be used under professional supervision, especially by individuals with liver disease or those taking antidepressant medications.
Main uses
Kava kava benefits include:
1. Reducing anxiety
Kava kava is rich in kavalactones, which are natural substances that may influence the action of the neurotransmitter GABA in the brain. These properties may help ease anxiety and tension while promoting a sense of calm and relaxation.
For this reason, kava kava is sometimes described as having an effect that resembles benzodiazepines, a major class of medications used in medical treatment of anxiety.
2. Relieving PMS symptoms
Kava kava may help ease PMS symptoms, such as irritability and anxiety, due to the calming and anxiolytic effects of the kavalactones in its composition.
3. Fighting insomnia
Because kavalactones may have calming effects and can promote muscle relaxation, kava kava may help with insomnia and improve sleep quality.
Because anxiety and stress often contribute to insomnia, kava kava’s calming (anxiolytic) effects may help relieve these underlying causes.
4. Reducing the risk of neurodegenerative diseases
Kavalactones in kava kava are described as having neuroprotective properties, which may help reduce the risk of neurodegenerative conditions such as Alzheimer’s disease, Parkinson’s disease, or stroke.
However, more studies are still needed to confirm these benefits.
5. Supporting the treatment of seizures
Some studies suggest kava kava may be used in cases of seizures because one of its kavalactones, kavain, has an antagonistic action on sodium channels, which may help stabilize a neuron’s electrical activity.
However, kava kava should not replace anticonvulsant medications prescribed by a neurologist.
6. Reducing pain
Because of its calming effects and muscle-relaxing properties, kava kava may be used to help relieve severe headaches such as migraines, as well as muscle pain related to injuries, muscle tightness, and sprains.
Dosing instructions
The part of kava kava used is its rhizomes, which contain the highest concentration of active compounds. There are several ways to use this plant:
1. Kava kava tea
Kava kava rhizomes can be prepared as tea. However, this method doesn't allow you to know the exact concentration of active compounds.
Ingredients:
-
1 tablespoon of kava kava rhizomes;
-
500 mL (2 cups) of water.
Directions:
Place the kava kava rhizomes and water together in a pot and bring to a boil for 10 minutes.
Then strain, let it cool slightly, and drink 2 to 3 times per day, or during times when you feel more anxious, for example.
2. Kava kava supplements
Kava kava capsules are often considered a more effective option because they use a more concentrated extract of the plant’s active compounds.
Before using kava kava as a supplement, consult a professional in herbal medicine. A typical recommended dose is 60-120 mg daily of extracts standardized to 50–70% kavalactones, however use, dose, and duration may vary based on an individual's health history.
Side effects
The U.S. Food and Drug Administration (FDA) has warned that kava-containing dietary supplements may cause severe liver damage, including hepatitis, cirrhosis, and liver failure.
Studies reporting this risk often involved participants with other lifestyle factors, like alcohol use or poor diet, that could independently harm the liver.
While kava's exact impact on liver health remains unclear, experts recommend capping intake at 120 mg of kavalactones per day to minimize potential risks.
Contraindications for use
Kava kava is not recommended for children, people who are pregnant, or people who are breastfeeding, because there are no studies confirming its safety in these populations.
It should also be avoided by people with liver disease or by those taking antidepressants, unless a healthcare professional specifically advises its use.
According to the National Center for Complementary and Integrative Health (NCCIH), kava may have special risks during pregnancy or while breastfeeding, and kava products have been linked to rare cases of liver injury, some of which have been serious or fatal