Herbal Extract
Kava
A plant extract known for its strong anxiolytic and calming effects.
KÖGN Health grades Kava as B+ (Moderate evidence) and rates it 4.0 out of 5.
Last reviewed · June 2026
Primary effects
- Reduced anxiety
- Relaxation
- Stress relief
How it works
Modulates GABA activity, reducing anxiety and promoting relaxation.
Overview
Kava is highly effective for reducing anxiety and promoting relaxation, often producing noticeable effects shortly after use. However, it is typically used occasionally rather than daily due to potential concerns around liver health with excessive or prolonged use. It is best suited for situational stress or anxiety management.
The evidence
Kava (Piper methysticum) is an anxiety remedy, not a focus aid. Meta-analyses of randomised trials find kava extracts reduce anxiety symptoms more than placebo, though more recent, larger trials have been less convincing. Any cognitive relevance is indirect — calmer, less anxious thinking — and at higher doses kava is sedating.
How to dose it
Anxiety trials commonly use extracts standardised to 'kavalactones', often around 120–240 mg of kavalactones per day, for short periods.
When to take it
Both — acute calming, with anxiety trials run over a few weeks.
Safety & side effects
Can cause drowsiness; the serious concern is liver toxicity. Rare but real cases of severe liver injury have been reported, which is why several countries restricted it.
Who should avoid it
Avoid kava if you have liver disease, drink alcohol heavily, or take medication that affects the liver, and do not use it for more than a few weeks without medical oversight. Do not combine with sedatives, and avoid before driving. Not for use in pregnancy.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.