Kava & Anxiety: Alleviating A Common Human Experience
Nov 11, 2025
Kava may also help with symptoms that often accompany anxiety, such as depression and insomnia.
Taken together, the WHO’s comprehensive research suggests that kava, when used responsibly and within recommended guidelines, is one of the safest herbal options for anxiety relief.
The plant’s active ingredients, called kavalactones, interact with the brain to promote relaxation.
At some point in our lives, nearly all of us will encounter anxiety in one form or another. While anxiety is often seen as something we want to avoid, it actually serves a valuable purpose. For instance, feeling anxious before a big work presentation can motivate you to prepare thoroughly, increasing your chances of success. Similarly, anxiety in large crowds can keep you alert and aware of your surroundings, helping you stay safe. However, for many people, anxiety can become so intense that it interferes with daily life—when this happens, it may indicate an anxiety disorder.
According to Sartori and Singewald (2019), 20–30% of people in most Western populations experience an anxiety disorder. In fact, anxiety is currently considered the most common mental health condition in the U.S. (National Alliance on Mental Illness, 2025). Globally, 359 million people were affected by anxiety disorders in 2021 (Institute for Health Metrics and Evaluation, 2024). The symptoms can be both physical (like poor sleep, a racing heart, or sweating) and psychological (such as irritability, constant nervousness, or expecting the worst). Due to the significant impact anxiety can have, there’s growing interest in finding effective ways to manage it—beyond just medication. One promising natural option is kava, a plant-based supplement known for its calming effects.
Kava may also help with symptoms that often accompany anxiety, such as depression and insomnia.
Kava: What Is It, and How Might It Help?
Kava is derived from the root of the Piper methysticum plant, native to the South Pacific islands, such as Fiji and Vanuatu (Fattah, 2017). The plant’s active ingredients, called kavalactones, interact with the brain to promote relaxation. Here’s how kava is thought to work:
Reduces excitatory neurotransmission—helping the body and mind relax.
Enhances GABA activity—GABA is a calming neurotransmitter, and this mechanism is similar to some anti-anxiety medications (but without their typical side effects).
Influences dopamine and serotonin—these neurotransmitters play a role in mood regulation.
What Does the Research Say?
Kava has been the subject of numerous scientific studies, including highly regarded randomized controlled trials (Sarris & Kavanagh, 2009; Sarris et al., 2011b). Research consistently finds that kava can significantly reduce anxiety compared to a placebo, and its anti-anxiety effects are comparable to those of prescription medications—without the same risk of dependency or troubling side effects (Bilia et al., 2002; Lakhan & Vieira, 2010).
Kava may also help with symptoms that often accompany anxiety, such as depression and insomnia. Studies report that people using kava experience improved mood, better sleep, and reduced insomnia (Alvaro et al., 2013; Soehner & Harvey, 2012). Women going through perimenopause or menopause—who often face anxiety, depression, or sleep problems—may also benefit from kava (Fattah, 2017).
When it comes to dosage, studies have used anywhere from 20 mg to 300 mg of kavalactones per day (typically 100–400 mg of kava extract), with most falling between 120–240 mg. Improvements in anxiety have been observed as early as two weeks into supplementation, with studies ranging from three to 24 weeks in duration.
Is kava safe?
Safety is a top concern with any supplement. In the late 1990s and early 2000s, there were reports of liver toxicity linked to kava use in Germany. This prompted the World Health Organization (WHO) to investigate. After a thorough review, the WHO concluded that the link between kava and liver toxicity was not supported by the evidence (WHO, 2007). Their follow-up study in 2016 found that the main adverse effect from heavy kava use was kava dermopathy (a reversible skin condition), not liver damage (WHO, 2016).
To put things in perspective:
Kava’s toxicity rate is 0.23 cases per 1 million daily doses.
For comparison, the commonly prescribed anti-anxiety medication diazepam has a toxicity rate of 2.12 cases per 1 million daily doses (Schmidt et al., 2005).
In 2021, alcohol was associated with 82.5 deaths per 100,000 users; in that same year, there were zero deaths reported from kava use.
Taken together, the WHO’s comprehensive research suggests that kava, when used responsibly and within recommended guidelines, is one of the safest herbal options for anxiety relief.
Conclusion
Anxiety is one of the most prevalent mental health challenges worldwide, affecting both adults and adolescents. While medications remain a common treatment, they can bring unwanted side effects—driving a search for safer, effective alternatives. Kava supplementation stands out as a promising option, offering meaningful relief from anxiety (and related symptoms like depression and insomnia) without the dependency or side effects associated with many pharmaceuticals. While more research is always valuable, the evidence so far suggests that kava is both effective and safe for those seeking natural support for anxiety.
If you have any questions about how kava might fit into your wellness plan, it’s always best to consult with a healthcare provider—especially if you’re taking other medications or have existing health conditions!
References
Sartori SB, Singewald N. (2019). Novel pharmacological targets in drug development for the treatment of anxiety and anxiety-related disorders. Pharmacol Ther 204:107402.
National Alliance on Mental Illness (2025). Anxiety Disorders. NAMI
Institute for Health Metrics and Evaluation (2024). 2021 Global Burden of Disease (GBD) online database
Sarris J, Kavanagh DJ, Adams J, Bone K, Byrne GJ. (2009). Kava anxiety depression spectrum study (KADSS): A mixed methods RCT using an aqueous extract of Piper methysticum. Comp Ther Med 17:176-8.
Sarris J, Panossian A, Schweitzer I, Stough C, Scholey A. (2011). Herbal medicine for depression, anxiety and insomnia: A review of psychopharmacology and clinical evidence. Eur Neuropsychopharmacol 21:841-60.
Bilia AR, Gallon S, Vincieri FF. (2002). Kava-kava and anxiety: Growing knowledge about the efficacy and safety. Life Sci 70:2581-97.
Lakhan SE, Vieira KF. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition J 9:14.
Alvaro PK, Roberts RM, Harris JK. (2013). A systematic review assessing bidirectionality between sleep disturbances, anxiety, and depression. Sleep 36:1059-68.
Soehner AM, Harvey AG. (2012). Prevalence and functional consequences of severe insomnia symptoms in mood and anxiety disorders: Results from a nationally representative sample. Sleep 35:1367-75.
Fattah A. (2017). Effect of phytoestrogen on depression and anxiety in menopausal women: A systematic review. J Menopausal Med 23:160-5.
World Health Organization. (2007). Assessment of the risk of hepatotoxicity of kava products, quality assurance and safety of medicines, medicines policy and standards. Geneva. 90 p.
World Health Organization International Agency Research Cancer. (2016). Some drugs and herbal products - IARC monographs on the evaluation of carcinogenic risks to humans. Volume 108. Available here.
Schmidt M, Morgan M, Bone K, et al. (2005). Kava: A risk-benefit assessment. In: Mills S, Bone K (eds) The Essential Guide to Herbal Safety, St. Louis, MO: Elsevier, Churchill, Livingstone, pp. 155–221.
