Mood/Sleep

Kava

Pacific herbal extract that reduces anxiety and may improve sleep in adults with stress-related insomnia.

score

evidence

Caution

risk

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Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

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Safety

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Quick Take

Useful short-term for anxiety, but liver risk makes daily long-term use a poor first choice.

Kava is a South Pacific plant whose root is traditionally brewed as a calming drink. Its kavalactones modulate GABA-A signaling and other ion channels to reduce neuronal excitability. Human trials and meta-analyses support short-term reduction in anxiety symptoms, with smaller and less consistent evidence for better sleep and mood. Adults with anxiety or stress-related insomnia are most likely to notice benefit.

Potential benefits

Reduces generalized anxiety

May improve sleep quality

May reduce depressive symptoms

Protocol

Amount

120-300 mg kavalactones

Frequency

Divided into 2-3 doses daily, or once in the evening for sleep

When

With food; for sleep, take 1-2 hours before bed.

Onset Time

Acute, within 1-2 hours; 1-4 weeks for anxiety reduction.

Who Should Consider

Adults with generalized anxiety or situational stress

People with stress-related sleep onset difficulty

Adults seeking short-term non-drug anxiety relief

How It Works

Kavalactones modulate GABA-A signaling, inhibit voltage-gated sodium and calcium channels, and may modestly reduce norepinephrine reuptake. The net effect is lower neuronal excitability, which can produce calmness and mild sedation without full hypnotic action.

Updated 5/19/2026