Kava Root Extract Benefits, Dosages & Side Effects [Review]

Kava extract is a highly concentrated form of the roots of this plant used to prepare relaxing beverages or taken as a dietary supplement.

The potency of extract products are often denoted by the amount of kavalactones (the primary active ingredient) provided per dosage. For example, 55% Kavalactone pastes are popular with many consumers.

Kava extracts come in a number of different forms including liquid tinctures, kavalactone-enhanced powders, high-potency extract capsules and full spectrum pastes. There are also instant kava drinks that can ordered online.

Indigenous peoples in the South Pacific have used kava kava for hundreds of years, and it is still an important part of welcoming rituals in Fiji and other countries.

A mild psychoactive substance, kava has come to be prized for its potentially beneficial effects on mood, relaxation, muscle tension and sleep. Emerging research supports the use of kava root extract for people with anxiety symptoms.

Kava

Herbal Supplement

Anxiety

Mood

Sleep

How It Works:

• Reduces feeling of anxiety & stress
• Improves feeling of wellbeing
• Shown to improve sleep & insomnia

Dosage:

Between 100 - 300 mg per day

Safety:

Rated Possibly Safe

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What Is Kava Extract?

Kava extract is made from the dried roots of Piper methysticum, a small shrub native to the South Pacific. Use of this root extract became popular in Europe in the 1700s and has continued today.

Kava also goes by the names “ava root,” “kava kava,” “kao,” “tonga,” and “yaquon.” It comes in numerous forms, including extracts, capsules, powder, drops, or a drink.

Although smoking kava extract is not the traditional way of using this supplement, some users do choose to smoke or vape this plant.

The active ingredients in kava are known as kavalactones. These compounds may modulate activity of cannabinoids and GABA, two types of neurotransmitters in the brain. This provides a potential mechanism by which kava root extract exerts its psychoactive effects in the brain.

Traditionally, Kava was prepared by chewing the roots and then mixing the roots with water in a half-coconut shell. This was purported to enhance the fermentation process so that the beverage would brew faster and be more potent.

Most consumers today buy it in the form of a bulk root powder, which is then mixed into water and strained to prepare the drink. However, many people find the taste to be bitter and opt for capsules or concentrated liquid tinctures that are easier to prepare and can be made to taste better.

There are also stronger options available for people who would rather take smaller dosages of this product. Extracts can be found online with anywhere from 6% to 55% kavalactone content.

There are also full-spectrum extracts that contain all of the alkaloids found naturally in the roots of the plant instead of isolating the major alkaloids.

Benefits of Use

Users take kava because it induces feelings of calmness, relaxation, pro-social activity and a release of muscle pain and tension. Individuals say that it helps them to quite their mind after a stressful day.

Research shows that this herbal extract decreases brain signalling associated with anxiety but does not work by activating the same receptors in the brain as alcohol. At low doses, it can help to alleviate excessive mental chatter without inhibiting cognitive function.

At high doses, Kava extract is a central nervous system (CNS) depressant, meaning that it slows nervous system activity. As a result, kava kava has a sedating effect, including psychological sedation as well as muscle relaxation.

Clinical trials have investigated the use of kava extract to treat a variety of ailments. Researchers have examined some of its effects for the following:

Anxiety. Kava extract has been shown to be an effective short-term treatment for generalized anxiety disorder (GAD). For example, a six-week clinical trial found that kava containing 120 to 240 mg of kavalactones per day significantly reduced anxiety compared to a placebo control (1).

Insomnia. Several clinical trials have shown that kava liquid extract significantly reduces time to fall asleep and increases total sleep latency (3). Concurrent use of the herbal supplement valerian may enhance the effectiveness (4).

Cancer. Some epidemiological research suggests that populations with a high kava use have significantly lower incidence of cancer (2). The mechanisms underlying this association are not yet known. Note that this is only evidence of correlation and not causation.

Best Way to Take

Kava kava is available in several formulations. Use of this herb is legal in the United States, but it is important to check your local and state laws to determine if there are bans on its use.

It can be obtained through online retailers such as Amazon, health food stores, and in kava cafes. Common brands include Wakacon, Yogi Teas, Now Foods, and Gaia Herbs.

It is typically taken orally, either in the form of a liquid extract, teas, pills, or extract powder. Of these, the teas are usually the least concentrated and contain minimal amounts of kavalactones.

Powders can vary in concentration, as can the oral capsules and liquid tinctures. There are also pastes that tend to provide the highest concentrations of active alkaloids per dose.

The effects of smoking kava extract are less well documented, although some users report that smoking it has a similar sedative effect to oral administration.

Extract Dosage

In clinical research trials, a standardized formulation of kava extract is typically employed. This standardized formulation contains 70% kavalactones, the active compounds in kava kava liquid extract.

The recommended kava extract dosage depends on the indicated usage and personal clinical factors. For example, a clinical trial for generalized anxiety disorder used a kava extract dosage of 120 to 240 mg of kavalactones daily (1).

In general, dosages up to 300 mg of kavalactones appear to be well tolerated in many clinical trials. However, certain individuals may require different dosages depending on health needs.

When purchasing kava extract, it is important to understand the chemical formulation of the supplement you choose. User reviews of kava extract suggest that different brands vary in potency and concentration of kavalactones.

Finding a formulation with 70% concentration of kavalactones matches the standardized formulation typically used in clinical research trials.

Harmful Side Effects

Kava root extract has been used for thousands of years by indigenous people in the South Pacific without major ill effects. It has also been safely administered to patients in clinical trials for periods up to six months.

However, there have been several documented cases of hepatotoxicity and liver failure in patients taking normal doses of kava kava over a short time period (5). Certain people may have difficulty metabolizing kava root extract, contributing to hepatotoxicity.

According to a research review by the World Heath Organization, the risk of liver damage is isolated to use of kava extracts that were not water-based. In studies using water-based extractions from the roots of the plant, there were no incidences of hepatotoxicity.

More research is needed in this area to determine if it is safe for longer term consumption. Pregnant or lactating women should avoid the use of kava. There is not enough scientific evidence to support the use in children.

Kava extract may affect liver functioning, impairing your ability to metabolize drugs or other substances. Use of kava extract is not recommended for individuals who take antidepressant medications, Xanax or Valium, cytochrome P450, acarbones, carbamazepine, statin medications, tamoxifen, felbamate, diclofenac, or levodopa.

It may also interact with herbal supplements such as androstenedione, chaparral, comfrey, red yeast, niacin, DHEA, pennyroyal oil, and germander.

Because kava extract is a CNS depressant, use of the supplement with other CNS depressants is not recommended. Theoretically, this could cause excessive drowsiness or slowed respiration.

It should not be taken concurrently with alcohol. Concomitant use of kava extract with California poppy, St. John’s wort, calamus, hops, catnip, or Jamaican dogwood should also be avoided.

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