The kava plant has roots that can be turned into a powder and used to make beverages and dietary supplements with several potential benefits. One of these potential benefits is reducing stress and anxiety. There is a need for more research related to kava. As a result, kava should be used with caution.
What Is Kava?
The kava plant is a shrub that belongs to the pepper family that grows throughout the Pacific Islands. Considered sacred in these societies, kava is traditionally served as a drink during significant events such as weddings and funerals. Other uses include as a pain reliever, muscle relaxant, and in treating anxiety, nervousness, and insomnia.1,2,3
The root, peelings, or stems are most often used. Kava is considered an herbal remedy, making it popular with those looking for more natural ways to manage symptoms such as anxiety. Kava is not currently regulated by the U.S. Food and Drug Administration (FDA). This can lead to inconsistencies across kava-related products, meaning you may not always know how much, what kind you are, or from where you’re getting kava.
How Kava Affects the Mood
While overall, more research is needed to better understand how kava affects the mood, there is some existing research in this area. Kava may improve mood and is known to bring feelings of relaxation and sometimes euphoria. Some research has related kava use to improved sleep, helping some to fall asleep faster and get better quality sleep.
Some research suggests that in recommended doses, kava does not decrease cognitive function in the same way as other anti-anxiety medications, such as benzodiazepines like Xanax. Instead, kava may actually improve cognitive performance. Additionally, kava has not been found to be addictive.
Kava Side Effects & Risks
Since kava works as a depressant, it has been compared to drinking alcohol. The calming effect of kava can make it an alternative to alcohol without the aggressive tendencies sometimes associated with alcohol. Kava has mostly been shown to increase the potential for accidents only when taken in amounts far higher than recommended doses.3 One study also found that kava could affect the brain in a way similar to taking Valium.4 It is believed that kava boosts dopamine levels.
There are many factors specific to each individual that may alter the short-term and long-term effects associated with kava use. It is always best to talk to a healthcare professional you trust before starting any new medication or supplement, including kava. Though research has been conflicting, kava use has been linked to liver damage, particularly when taken with alcohol or in extract form.3 Kava use is especially not recommended if you are already taking anti-anxiety medications, anti-seizure medications, or diuretics.
Kava & Anxiety
While overall research is mixed, some studies have shown kava to be a potential treatment for generalized anxiety disorder (GAD). There is interest in the use of kava as an alternative treatment for GAD because of evidence supporting its effectiveness and safety when used as recommended, its relatively low cost, and people continually seeking options to reduce anxiety symptoms outside of traditionally prescribed medications.
Kava consists of kavalactones, with kavain being one of the most abundant kavalactones.2 These active ingredients act as relaxants and slow down messages between the mind and the body. Kava can result in a calming of the mind.
Kava Forms & Doses
Kava can be found in several different forms, including as tea, as a liquid, and in powder and capsules. When buying kava, look for products that clearly list kavalactone content as well as all other ingredients. Most experts recommend not exceeding a kavalactone dosage of 250 mg daily.5 When considering taking a supplement, it is important to check with your doctor first.
Kava Tea
Kava bars, similar to coffee bars, have become popular. These bars allow for the use of kava in public, social settings. In one form both in these bars and for use at home, kava can be found as a tea.
Kava tea can include other herbs also known to have relaxing effects. These blends of herbs can be brewed in hot water. The recommended use of kava tea is up to three cups in a day. Most experts recommend not using kava for longer than three months.
Kava Liquid
Kava can be found in a liquid form, often called a tincture. In this form, a dropper is used to consume the kava. Kava liquid can be placed directly under the tongue and allowed to dissolve, or it can be mixed with another liquid, such as a juice.
Kava in tincture or liquid form is more concentrated than in other forms, and a small dose is recommended. The FDA does not provide recommended guidelines on how to use kava in liquid form. Follow directions on the bottle, and do research to seek out trusted brands and manufacturers of kava liquid. Do not take kava for more than three months.
Kava Powder & Capsules
In powder form, kava can be used to make a drink or can be put into capsules and swallowed. For adults, the expert-recommended daily dose of kava as dietary supplement capsules is one to three capsules or 60-250 mg of kavalactones for a duration of one to two months.1
When using herbal supplements, it’s important to remember that there can be negative side effects despite the natural origin of the product. It’s important to only use these supplements when needed, at recommended doses, and for recommended periods of time. Stay aware of new research and recommendations from experts.
How Much Kava Should Someone Take for Anxiety?
When considering taking kava for anxiety, the expert recommended effective dosage range of kavalactones is 70-250 mg.6 Dosing may be found in milligrams (mg) or as a percentage. Percentages can be converted to milligrams.
Consider starting at the lowest recommended dosage and gradually increasing as needed.
Other Treatment Options for Anxiety
There are many treatments for anxiety. For some, lifestyle changes may be a part of treating anxiety. Working with a mental health professional can be an option. In some cases, medication may be prescribed to help treat anxiety. Each individual struggling with anxiety may need a different combination of these treatment options in order to treat their anxiety.
Other treatment options for anxiety include:
Lifestyle Changes
There are some lifestyle changes that can help someone cope with anxiety. Some substances, such as caffeine and alcohol, can increase anxiety because of their effects on the brain and body. While difficulty sleeping can be a symptom of anxiety, lack of enough or quality sleep can also increase anxiety.
Exercise and joyful movement can release feel-good chemicals that can serve to decrease anxiety. Additionally, learning and practicing mindfulness and meditation, as well as regulating breathing exercises, may help to calm and relax anxiety. Making these lifestyle changes can be difficult, but change can start with setting a specific goal.
Common lifestyle changes to help cope with anxiety include:
- Getting regular exercise
- Practicing meditation for anxiety
- Limiting caffeine and maintaining a healthy diet while focusing on foods that help anxiety
- Getting enough sleep
- Setting healthy boundaries around screen time, including the use of social media
- Practicing breathwork such as diaphragmatic breathing
- Limiting alcohol or other substances may be helpful
Anxiety Therapy
There are many options for anxiety therapy available, like individual counseling, group therapy, and support groups. Therapists can identify a frequency and duration of sessions that may best help each individual, though weekly sessions are often recommended at the start of therapy. Therapy works to address both the symptoms and root causes of anxiety.
Common types of anxiety therapy include:
- Cognitive behavioral therapy (CBT): Using CBT for anxiety can help change negative thought patterns that fuel anxiety. Additionally, CBT can address behaviors, such as avoidance, that may relate to anxiety.
- Dialectical behavioral therapy (DBT): DBT can provide skills for mindfulness, distress tolerance, and emotional regulation. Learning skills that address each of these areas can help in the treatment of anxiety.
- Exposure therapy: Exposure therapy can help with fear and avoidance common in anxiety. In this type of therapy, therapists create a safe environment for repeated exposure to objects, activities, or situations that cause distress, reducing anxiety over time.
- Eye Movement Desensitization and Reprocessing (EMDR): EMDR for anxiety uses directed eye movements paired with imagining distressing scenarios. Through EMDR, attention is shifted to more positive thoughts, helping to decrease anxiety.
- Safe and Sound Protocol (SSP): The SSP is a music-based therapy and is a practical application of Polyvagal Theory. Evidence has shown listening to the SSP to be effective in the treatment of anxiety as it helps with emotional regulation and with a sense of safety.
- Acceptance and Commitment Therapy (ACT): ACT can be an effective therapy for the treatment of anxiety. ACT for anxiety teaches skills for ending the struggle with anxiety and can help take actions that are more aligned with values as opposed to based in anxiety.
- Art Therapy: Art therapy can help to calm the nervous system and can help decrease anxiety. Art therapy can be calming and meditative and can help with emotion regulation.
Anxiety Medications
Some people are prescribed medication as part of their anxiety treatment plan, often in combination with therapy. Starting a prescribed medication can feel like a big decision, and it’s important that you work with a professional you trust. Anxiety medication can work well alongside therapy.
Common medications prescribed for anxiety include:
- Antidepressants: SSRIs, SNRIs, and tricyclic antidepressants may be prescribed for anxiety. Taking these antidepressants may help anxiety by increasing the amount of chemicals such as serotonin, norepinephrine, and dopamine available in the brain.
- Beta blockers: Beta blockers can block the effects of neurotransmitters that relate to the fight-or-flight response. Beta blockers may best help with short-term, situational anxiety.
- Benzodiazepines: Benzodiazepines can be effective in the treatment of anxiety; however, they do come with the risk of misuse and addiction. Benzodiazepines work to increase calming chemicals in the brain.
- Buspirone: Buspirone is an anxiolytic that can be prescribed for the treatment of anxiety. Buspirone can treat short-term symptoms associated with GAD.
When to Seek Professional Help for Anxiety
Anxiety is a very real challenge for many, and it’s important to remember that you are not expected to treat anxiety on your own. If you are experiencing distress in any area of your life as a result of your anxiety, you might want to talk to a therapist.
If you’re not sure where to start, try an online therapist directory to find a therapist. While there are many online therapy options, you may benefit from finding therapy in person.
In My Experience
Many people struggle with anxiety, and in my experience, sometimes people want to seek ways to treat anxiety outside of traditional Western medications. When considering how to treat your anxiety, I think it’s important to seek out trusted healthcare professionals to inform your decision making. It can be helpful to address any fear of stigma associated with mental health, prescription medications, or therapy as you explore your options. Most people need a combination of treatments to get a decrease in their anxiety over time. Be open to non-traditional treatments, but be cautious and be an informed user of any methods of treatment for your anxiety.
Kava for Anxiety Infographics
