Kava (Piper methysticum)
Commonly used for
FocusAnxietyIrritability
Where to Buy
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What is it? / Overview
Wellness uses some people report: use socially as an alcohol alternative. This is anecdotal, and there isn't strong clinical evidence that it works for everyone. Kava has one of the stronger evidence bases among herbal anxiolytics and can reduce symptoms of mild anxiety in some individuals. Rare cases of serious liver injury have led to caution, so standardized root extracts from reputable manufacturers should be used and prolonged use monitored.
How is it used? / Administration
Form: Standardized root extract, water-extracted preferred, standardized for kavalactones (30–70%)
Typical dose studied: 60–250 mg kavalactones/day
Timing: Evening or before anxiety-provoking situations
Use root-only, water-extracted products from reputable manufacturers. Discontinue immediately if signs of liver injury develop (jaundice, dark urine, severe fatigue).
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: End-stage liver disease / Cirrhosis; NAFLD / MASLD — Fatty liver disease; Breastfeeding
Interacts with: Benzodiazepines; Alcohol; Opioids; Other sedatives
Already taking it? Avoid combining with other sedating supplements or medications.
Research & references
Sarris J et al. (2013). Kava for generalized anxiety disorder RCT. Journal of Clinical Psychopharmacology. Pittler MH, Ernst E. (2003). Kava extract for anxiety. Cochrane Database. Hazra S, Singh PA. (2024). Safety aspects of herb interactions. Current Drug Metabolism.
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