Meet Kava: Mother Nature's Answer to Stress 🌱
If there was ever a plant that embodied the slow-paced, laid-back, and overall “can’t be bothered” attitude of island life it would be kava.
Kava is the perfect antidote for the scourges of modern society.
Most people today are burning the candle at both ends — we’re overworked and anxious during the day and don’t get anywhere near enough sleep at night.
This humble herb addresses both issues.
Kava cultivates a state of calm and relaxation. It slows us down just enough to recognize that the things we spend our time worrying about during the day aren’t as important as we think.
It helps us become more social, more carefree, and just a little happier overall.
Kava is also popular as an alternative to alcohol because it fills a similar niche. It’s generally consumed in groups where multiple cups or “shells” are drunk individually and in quick succession (sort of like taking shots).
The effects of kava take a little while to kick in but produce a similar sociable attitude as alcohol. A combination of kava’s euphoric effects with its ability to release tensions and stresses that interfere with organic conversation are likely the culprits.
With many cups of kava you can even get a little drunk.
Let’s be clear — kava doesn’t make people feel high, and drunk might not be the right word to use either — but it does produce an experience similar to that of alcohol (a distinct “carefree” feeling, mild disinhibition, changes in muscle coordination, and euphoria).
Kava works through similar mechanisms as powerful benzodiazepine drugs like Xanax or Klonopin by boosting the effects of GABA in the brain (to a much gentler degree than these drugs, of course).
While there is certainly some overlap with these substances — leading many to regard kava as “nature’s benzodiazepine” — there are enough fundamental differences to discard this sentiment. Kava acts like a benzodiazepine in many ways — promoting a feeling of calmness, a mild buzz, and kick-starting the process of falling asleep. But it’s much more complicated than that.
Kava contains hundreds of active ingredients, each one altering the effects of the others to create the overall kava experience. Some of these ingredients act like benzodiazepines; others target completely separate systems — such as serotonin, dopamine, norepinephrine, or various aspects of immunoregulation.
This complexity is what allows kava to offer so many distinct benefits on the mind and body and at least partly explains why kava is nowhere near as addictive as a selective benzodiazepine drug.
Meet The Kava Plant
Kava (Piper methysticum) is a tropical plant species indigenous to islands throughout the Pacific Ocean, including Vanuatu, Fiji, The Solomon Islands, Tonga, Micronesia, Hawaii, and Samoa.
Kava is a member of the pepper family (Piperaceae), which makes it a relative of plants like black pepper (Piper nigrum) and betel (Piper betel). There are roughly 3600 species in this family — most of which (2,170) are part of the Piper genus.
Domestic kava (Piper methysticum) has 2 close relatives — neither of which are used in the same capacity as P. methysticum:
Piper wichmannii — Referred to as “wild kava.” Produces effects similar to tudei kava (nausea, dizziness, intoxication lasting up to 3 days in duration)
Piper excelsum — Found mostly in New Zealand, where it’s referred to as “kawakawa.” Doesn’t produce kava-like effects but is instead used for treating pain.
Kava is very particular about where it will grow. This plant is mostly restricted to the conditions of the various tropical Pacific islands. It requires tons of annual rain, loose, airy solid, and high ambient temperatures.
What Is Kava Used For?
Kava traditions originate from the many islands of the Pacific Ocean. Each culture has its own rituals and origin stories, but the general use is the same for just about everyone.
Kava is a combination of ceremonial and social beverage. It’s often consumed at weddings, after funerals, important community meetings, annual celebrations, or evenings after work.
It’s still used for these purposes to this day, and it’s common to find a “nakhamal” — or equivalent structure — on many of the Polynesian, Melanesian, and Micronesian islands. A nakhamal is essentially a local “kava bar.”
Modern, international kava use follows more or less the same basic premise as its traditional origins. It’s used as a way to wind down at the end of the day — either with friends in a local kava bar or at home alone.
Some people use kava for its medicinal effects. In high doses, certain cultivars are strong herbal sedatives useful for improving both the quality and duration of sleep. More mid-level doses are useful as anxiolytics with similar mechanisms of action as benzodiazepines.
Lower doses can be used to ease the nerves before public speaking events or to help artists feel more loose and creative.
Kava is an exceptionally well-rounded herb. You can get even more out of it by optimizing the preparation method (infusion vs. capsules vs. tincture), cultivars (heady vs. heavy vs. balanced), and dose (low vs. medium vs. strong).
Why People Drink Kava:
As an alternative to alcohol for socializing
For mood and anxiety disorders
To prepare the mind and body for sleep
To alleviate anxiety before a presentation or public speaking event
To enhance creative work and productivity
To relax the muscles after a workout or injury
To aid in meditation or yoga
The Kava Paradox: No Sexual Reproduction
The most impressive aspect, in my opinion, about kava is that it’s survived countless generations, spread out over millions of square kilometers of ocean, and can be separated into over 75 distinct cultivars despite the fact that it cannot produce seeds.
I’m serious — kava doesn’t reproduce via seed. It spreads by simply growing along the ground and through direct human intervention.
At some point in time, a wild species of kava (Piper wichmannii, most likely) produced a mutant offspring that lacked the ability to reproduce. That same plant must have been used by a human (lots of Piper species were used medicinally by ancient Polynesians) who later realized there was something special about this particular plant and decided to propagate more of it via cuttings (another common practice employed by ancient Polynesians).
Every kava plant alive right now is a clone of that original kava plant.
Without the ability to reproduce via seeds, there is no way for the plant to recombine its genetic code with another plant to produce fresh genetic offspring.
While it’s still unclear exactly why kava is sterile, the leading theory has to do with the length of Piper methysticum’s chromosomes — which are about 5 times longer than its closest ancestor. Even slight increases in chromosome length can affect an organism’s ability to generate gametes.
Despite the fact that all kava are clones of each other, there’s a shocking degree of variability in kava plants grown around the world. Some kava plants grow tall; others are short; some form thick bunches; others develop thick stocks; some kava is purple, and others are light green.
The more practical impact of this variability is the ratios of its active alkaloids — called kavalactones.
Some kavas have high levels of a compound called kavain or methysticum, which are associated with the more beneficial qualities of the plant (euphoria, relaxation); others are higher in DMY or DHK, which account for the intoxicating and nauseating effects.
The origin of the kava you’re drinking dramatically impacts the overall effects you’ll experience.
The Effects of Kava Depending on Origin
Most of the countries or federated states in Oceania grow kava and have kava cultivars native to the region. Each kava has a long history of use within the local population and the effects of some varieties are dramatically different than others.
There’s often a distinct “flavor” of kava cultivars coming from a particular origin:
Fijian Kava — Notoriously smooth-tasting and heady. Plants here tend to be high in methysticin.
Vanuatu Kava — By far, the most diverse range of kava types, all kinds of kava grow here.
Hawaiian Kava — Lots of balanced kavas here with harsh spicy flavor.
Tongan Kava — Lots of heady kavas here with high concentrations of DHK, kavain, and methysticin.
Samoan Kava — Several types of kava carry a smooth cashew-like flavor.
Micronesian Kava — Known for having particularly strong, heavy kava.
Papua New Guinea Kava — Much of the kava here is very heavy or tudei kava, not for the faint of heart.
French Polynesian Kava — Many of the original strains here have been lost or are poorly documented due to colonization.
Kava Misconceptions
Like most psychoactive herbs, kava has been demonized over the last half-century.
In 1999, a series of case studies coming out of Switzerland and Germany began claiming people were experiencing liver failure after using kava. This led to sweeping bans across Europe, North America, and Australasia.
Almost immediately, prominent kava researchers disputed these reports and published new study findings that confirmed the herb was safe to consume.
It was later pointed out that many of the initial reports claiming kava was dangerous didn’t take into consideration that these patients were taking other, often well-known liver-toxic substances alongside kava. The only thing these early studies proved was that kava didn’t protect users from the toxic effects of other drugs. None of these reports proved kava itself was the cause of their liver damage.
More recent studies have proven that kava is not liver toxic. One of these studies used doses as high as 300 mg of pure kavalactones.
For reference, a very high dose is considered somewhere between 200 and 250 mg of kavalactone equivalent.
The LD50 for most kavalactones is in the realm of 500 mg per kilogram of body weight or higher, which is virtually unreachable using just the raw plant.
Population studies back up the safety of kava as well.
In some Pacific island communities, as many as 80% of men and 20% of women drink large quantities of kava on a daily basis (often well over 50 grams per day). If kava causes liver failure, we should see an extremely high prevalence of liver disorders in these communities, right?
This simply isn’t the case.
Even with high, repetitive doses, there’s little evidence of liver failure within these communities — not enough to point the finger directly at kava.
The majority of symptoms related to excessive, long-term kava consumption within these communities are things like eczema (kava dermopathy), bloodshot eyes, and general apathy. All of these symptoms are reported to disappear once kava consumption is ceased.
Choosing the Right Kava: Heady, Heavy, & Balanced
Kava is classified a few different ways, but the most common is to break it up according to the general effect profile it produces. This includes heady, heavy, or balanced.
This classification system identifies how a particular kava cultivar is going to feel.
Is it going to be more uplifting and energizing or heavier and sedating?
1. Heady Kava
Heady kava is any strain of kava that has a stronger impact on the mind rather than the body. These kava’s are less sedative, a little more euphoric, and tend to make you feel lighter overall.
Most heady cultivars of kava contain higher concentrations of the kavalactones, kavain, and methysticin. They also tend to have the lowest concentration of the kavalactones associated with nauseating side effects — DHM and DMY.
Heady kava is best for use during the day or in social groups. High doses can become sedative, but lower doses tend to have more of an energizing effect.
List of popular heady kavas:
Ava lea
Ava Sa
Bir Kar
Borogu Temit
Hiwa
Kelai
Lau Fulufulu
Moi
Nangol
Nene
Paama
Pia
Pouni ono
Qila Balavu
Qila Leka
Tchap
Vula Kasa Belavu
Vula Kasa Leka
Vula waka
2. Heavy Kava
Heavy kava is the opposite of heady kava. As the name implies, these cultivars make the user feel heavier, as though they’re sinking into their seat. They have a strong muscle-relaxing component, which is why the effects of these kava strains feel so prominent in the body as opposed to the mind.
Heavy kava strains are mildly euphoric but tend to cause faster and stronger sedative effects compared to heady cultivars, so they’re best used in the evening before bed.
Heavy kava often contains higher concentrations of the kavalactones DHK and DMY and are, therefore, a little more likely to cause nausea in higher doses.
List of popular heavy kava cultivars:
Borogu
Borongoru
Hina Akau
Huli Akau
Ikaika
Nakasara
Pana'ewa
Papeno'o
Pirimerei
Rahmdel
Rahmwahnger
Yevoet
3. Balanced Kava
Balanced kava is somewhere in the middle between having a heady or heavy effect. These are the most popular due to their more well-rounded nature. You can use balanced kava as a euphoriant in social settings, to support anxiety symptoms, and to improve sleep. They also tend to have very few side effects and are a little bit stronger overall than heady kavas.
Balanced kava can vary a lot. Some maintain a balanced nature throughout the entire experience; others fluctuate between heady periods and heavy periods. Most balanced kava starts out heady and finishes heavy.
List of popular balanced kava cultivars:
Apin
Ava talo
Borogu
Kumakua
Loa Kasa Balavu
Loa Kasa Leka
Loa lawena
Loa waka
Mahakea
Matakaro Balavu
Melo Melo
Mo'oula
Namabawan
Ono
Palarasul
Papa Kea
Taveuni Waka
Sourcing Kava
There are plenty of great kava vendors around the world. We don’t have just one we’d recommend because choosing the best one depends more on where you live and which cultivars you’re interested in trying.
Most brands will have some particular focus; Bula House mostly features kava from Hawaii, The Kava Roots and Kavafied primarily offer Tongan kava, and Kalm With Kava primarily offers Vanuatu or Fiji-grown kava.
Vendors like Root of Happiness or The Kava Society offer pretty well-rounded kavas and even feature some of the rarer cultivars from places like Samoa or Papua New Guinea.
I drink a ton of kava and actively seek out kava from new brands I stumble upon. I’ve posted a list of my favorite kava brands on our directory here.
The Active Ingredients: Kavalactones
There are a total of 18 different kavalactones in the kava plant — each one with a different set of effects.
However, just 6 of these compounds account for roughly 96% of the kavalactone content:
Desmethoxyyangonin (DMY)
Dihydrokavain (DHK)
Yangonin (Y)
Kavain (K)
Dihydromethysticin (DHM)
Methysticin (M)
Here’s a breakdown of these six kavalactones and their general effect profiles:
1. Desmethoxyyangonin (DMY)
This compound is considered one of the main ingredients in the plant that provide its muscle-relaxant benefits. However, the best strains only have small amounts of DMY because it can also make some people feel nauseous.
2. Dihydrokavain (DHK)
This compound is thought to be responsible for much of the sedative effects in kava. It’s powerfully anxiolytic, sedative, and painkilling. Kava strains high in DHK are best used for supporting deep sleep.
3. Yangonin (Y)
Yangonin is an interesting kavalactone in that it owes much of its benefits to its ability to interact with the endocannabinoid system in a similar way to CBD. This interaction is thought to be the reason why this ingredient has such powerful relaxing benefits.
4. Kavain (K)
Kavain is thought to negate many of the side effects of other kavalactones. It also acts on the GABA & serotonin receptors in the brain — leading to feelings of euphoria, creativity, & a greater sense of well-being.
5. Dihydromethysticin (DHM)
The effects of DHM are dependent on the other kavalactones in the mix. Strains high in both DHM and DMY produce negative effects — but strains high in DHM and kavain or methysticin have a nice calming effect.
6. Methysticin (M)
In general, methysticin is a mild sedative and neuroprotectant. Cultivars that contain high levels of methysticin tend to have the most pleasant effects. You'll usually find this compound in high amounts in high-quality noble kavas.
Kava Research: The Potential Health Benefits of Kava
Most people who use kava as a form of medicine use it for one of two reasons: to reduce anxiety symptoms or to improve the quality of their sleep.
Other uses for kava include relaxing tight, tense, or painful muscles, alleviating headaches, and improving symptoms of depression or other mood disorders.
Here’s what some of the latest research says about kava and its effects:
1. Kava For Sleep
Kava is a powerhouse in its ability to support the quality and duration of sleep. There are several mechanisms kava is thought to use to improve our sleep, but the primary target is the GABA receptors — which is also the same reason why this herb is so useful for anxiety disorders as well (more on this later).
There are a few ways we can measure the effects of kava on sleep:
How fast we can get to sleep
How long we sleep for
The depth of sleep
Kava has been shown to support all three of these metrics.
A clinical trial published in 2004 by the University of Erlangen-Nuremberg looked at the effects of kava on anxiety-related insomnia. The patients in this study in the kava treatment group noted significant improvements in self-reported sleep quality and “recuperative effect after sleep.”
Animal studies have shown that kava extracts dramatically increase delta-wave activity during non-REM sleep. This is significant because the intensity of delta-wave activity during this important stage of sleep is a key indicator of sleep depth.
Another animal study compared kava’s effects with another sleep-supportive herb — passionflower (Passiflora incarnata). This study noted a 45% increase in the duration of sleep among animals administered kava. Interestingly, when both kava and passionflower were used in combination, the animals’ sleep duration increased by 91.6%.
2. Kava For Anxiety
Kava is often referred to as “natural Xanax” because it shares the same mechanism of action for alleviating anxiety symptoms as this popular pharmaceutical anxiolytic.
Kava is much more complex than Xanax or other benzodiazepine drugs because it doesn’t just target one specific receptor; it targets several. However, one of these receptors involves the same target Xanax works through — called the GABA A receptor.
GABA can be thought of as the brake pedal for the nervous system. Other neurotransmitters act like the gas pedal, speeding up mental activity, which can eventually lead to anxiety. GABA is used to slow us down once we’ve reached an anxious state — or ideally, before we reach this point altogether.
Kava increases GABA activity in the nervous system, helping to keep hyperactive minds in balance and reduce the physical manifestation of anxiety.
A study published back in the late 90s explored the effects of kava versus placebo on 101 patients with generalized anxiety disorder. This study took place over 25 weeks, making it one of the longest-running trials on this effect — providing much more reliability in the study outcome.
This study reported a few interesting findings.
The placebo group in this trial had a very pronounced improvement compared to other placebo studies. For the first 8-weeks of treatment, the kava group showed only a slight improvement in anxiety levels compared to a placebo because of this.
However, by the 8-week mark, the kava group had significantly lower anxiety scores compared to the placebo-control group. These effects continued to increase over the course of the 25-week study period.
A more recent study (meta-analysis) compared the results of six clinical trials exploring the effects of kava for anxiety. This study suggested kava extracts are a safe and effective alternative to both benzodiazepines (like Xanax) as well as SSRIs (selective serotonin reuptake inhibitors) in the treatment of non-psychotic anxiety disorders.
An Old Kava Origin Story: From Pentecost Island, Vanuatu
A very long time ago, two orphans, twins, a brother, and a sister lived happily on the island of Maewo.
One night a stranger asked to marry the girl. She refused, and the stranger became angry. He tried to kill her, and despite all attempts to save her life by her brother, she was shot and killed with an arrow.
The boy brought his sister’s corpse home, dug a grave, and buried her.
After a week, before any weeds could appear over the freshly dug grave, sprouted an unusual plant — nothing the boy had ever seen before. He decided not to kill the strange plant.
A year later, the boy was still in deep despair over the loss of his sister. He was unable to quell his suffering and often went alone to mourn by her grave.
One day, as he was mourning, he saw a rat chew on the plant and die.
He decided he would end his own life to free himself from his sadness. He ate large amounts of the root.
But the boy did not die. Instead, he forgat all his unhappiness.
He came back often to eat the root and taught others to do the same.
Further Reading: Kava
Kava 101 (Tripsitter)
How to Prepare Kava (Tripsitter)
Where to Buy Kava (Tripsitter)
List of Kava Cultivars (Kavaguides)
Kava: The Pacific Elixir — by Vincent Lebot, Mark Merlin and Lamont Lindstrom (Book)
How to use the Aluball (Video)
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